Nature’s Recovery Drink: Cold Bone Broth

Whether you’re a long time Paleo devotee or have landed here after a foray through a keto diet, relying heavily on sugar to fuel your training and subsequent recovery is a thing of the past.  Rather than minimizing your efforts by downing a sugary sports recovery drink after a workout, replenish your body the natural way: with bone broth.

Nourishing, healing and delicious, bone broth, served chilled, doubles as the perfect recovery drink. Pour it over ice and enjoy after a long session in the saddle, on the trail or simply to quench your thirst on a hot day.


  •   4 pounds bones, such as those from cuts of meat high in collagen, like marrow, knuckles and feet*
  •   1 head garlic, cloves separated, smashed and skins removed
  •   1 Tablespoon apple cider vinegar**
  •   4 quarts water
  •   Optional: fresh oregano (for its natural anti-microbial properties) and fresh turmeric (for its anti inflammatory benefits).
  •   Fresh lime wedges


  •   Preheat oven to 450ºF 
  •   Roast bones until browned and crispy
  •   Remove and reduce oven to 200ºF
  •   Place all ingredients in large Dutch oven
  •   Bring to a boil over high heat; reduce and simmer gently
  •   Place in oven and cook at least 12 and up to 24 hours
  •   Remove from heat and allow to cool slightly.
  •   Strain solids and reserve for use in cooking.
  •   Strain remainder in a bowl through a colander.
  •   Let stock cool to room temperature.
  •   Portion out amount you’ll use in 2-3 weeks into glass mason jars, cover and chill; freeze remainder in freezer safe container.
  •   After your workout, pour over ice and add lime wedge.

*Get creative here and don’t feel shy about saving up the bones from meals in the freezer and add them into the mix to develop a new flavor profile each and every time.

**Following a completely Paleo diet? Skip the vinegar and sub lemon or lime juice!


About Nell Stephenson, B.S.

Nell Stephenson, B.S.Nell Stephenson is a competitive Ironman athlete, personal trainer, and a health and nutrition consultant. She has an exercise science degree from the University of Southern California, a health/fitness instructor certification from the American College of Sports Medicine, and over a decade in the health, fitness and nutrition industry. To support her training for the Ironman Triathlon, Nell has tried many different nutritional plans and has found that the Paleo Diet is superior to all other ways of eating. She’s found that she’s leaner, faster, and fitter than ever before and uses her own experience to teach clients how to achieve optimal nutrition and health. Visit her website at Download meal plans tailored to you here.

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“2” Comments

  1. Great article! However, with many struggling in 100+degree summer heat, maybe give this Recipe to make in an Instant Pot Electric Pressure Cooker? Using any oven in the summer is quite unbearable.

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