Peptides are widely marketed as a kind of “holy grail” for post-workout recovery and physical performance.
You will have seen advertisements online claiming that these supplements can significantly increase muscle growth, eliminate joint pain, and speed up recovery times.
B. the prevalence of joint problems resembling osteoarthritis risesMany individuals also turn to those “nutraceuticals” within the hope of finding a more natural alternative to traditional medications.
But what does science say about peptides – particularly collagen peptides and whey-derived peptides? Do they really offer a performance advantage or is the subtle marketing little greater than high-protein hype?
Wait, what are peptides?
Peptides are short chains of amino acids, the essential constructing blocks of proteins in our body. They’re essentially “pre-digested” protein fragments.
Unlike whey protein, which is well digested and absorbed by the body, collagen protein can’t be easily digested as a consequence of its very large and sophisticated structure (much larger than whey protein).
Nonetheless, because peptides are much smaller molecules and are more easily absorbed, you need to only search for collagen supplements which are sold in peptide form.
The production of peptide supplements typically involves a process called enzymatic hydrolysis. Collagen protein, which is obtained, for instance, from cow skin or fish scales, is treated with specific enzymes, so-called proteases.
These proteases act like biological scissors. They essentially cut the long protein chains into tiny fragments called peptides.
For this reason processing, peptides have a much lower molecular weight (smaller size) than their parent proteins. This makes them easier to soak up within the small intestine, transported via the bloodstream and used where needed, for instance in muscles, tendons and joints.
So do they work?
Research on peptides for training presents a mixed but interesting picture.
In relation to pure muscle growth (often called hypertrophy), it’s peptides derived from whey protein generally considered superior to those obtained from collagen.
Nonetheless, in a single study Published in 2022, the authors concluded that after a 10-week resistance training program in young adults who consumed either whey protein or collagen peptides enriched with an amino acid called leucine, whey was higher at increasing muscle size. But each proteins led to similar strength and power gains.
Collagen peptides, together with vitamin C, also promise a major improvement in athletic performance. It is because collagen peptides require vitamin C in order that they may be higher incorporated into their vital structure, leading to greater collagen formation within the tissue.
A Trial 2021 Involving male athletes, it was found that vitamin C-enriched collagen peptides improved explosive power in squats and jumps, likely by increasing the stiffness and efficiency of the “springs” in our tendons.
Unlike whey peptides, collagen peptides are wealthy in glycine and proline. These amino acids specifically support tendons, ligaments and cartilage.
Research suggests Taking 15 grams of collagen peptides combined with vitamin C about 60 minutes before exercise can stimulate the production of recent collagen in these tissues. This potentially protects against injury.
Studies have also shown that taking 20g of collagen peptides every day may help relieve muscle soreness. It could also speed recovery Muscle function after strenuous exercise.
Nonetheless, a lot of these studies are small in scope. Smaller clinical trials are limiting since the relatively small variety of participants limits the flexibility to use the outcomes to the broader population.
These studies also vary within the form of peptide provided, resulting in mixed results.
This is significant since the actual peptide sequences (the order of specific amino acids within the peptides) and the scale of the peptides can vary significantly between brands.
Which means the advantages of 1 product may not apply to a different.
Also do not forget that once the peptides are absorbed into our bloodstream, our bodies use them where they’re needed most – not necessarily within the skin, joints, or other specific areas that individuals might goal.
What are the risks?
For nearly all of the final population, peptides are an option protected and well tolerated.
Because they often come from food sources, the body processes them like all other dietary protein.
The essential concern is contamination from the source.
For instance, within the case of marine collagen peptides, potentially harmful chemicals might be present within the fish species from which the collagen was derived.
This does not just apply to collagen. This also applies to other dietary supplements from the ocean, resembling omega-3 fish oils.
Research has also found that some marine collagen products may contain small amounts of mercury and arsenic. Nonetheless, these were inside the legal limits of the European Union and the typical every day doses were consistently below the definition of the tolerable every day dose.
