Peptide supplements in sports medicine
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Collagen Peptide Supplements in Sports Medicine: Effects on Strength, Muscle, and Recovery
Recent research has focused heavily on collagen peptide (CP) supplements in sports medicine, especially regarding their impact on muscle strength, body composition, and recovery. Multiple systematic reviews and meta-analyses have found that long-term daily collagen peptide supplementation, when combined with regular exercise, can lead to significant improvements in fat-free mass, tendon morphology, muscle architecture, maximal strength, and recovery after exercise-induced muscle damage in healthy adults. However, the certainty of these findings ranges from low to moderate, and more research is needed to fully understand the mechanisms behind these benefits, particularly for tendon properties and short-term adaptations without exercise 12.
Collagen Peptides and Resistance Training: Muscle Size and Strength
Studies specifically examining collagen peptide supplementation alongside resistance training show that regular intake (typically 15g per day for at least eight weeks) can significantly improve muscle size and maximal strength compared to placebo. These effects are thought to be due to the unique amino acid profile of collagen, which may stimulate anabolic pathways and collagen synthesis in muscle and tendon tissues. However, the overall certainty of evidence remains low, and not all studies have found consistent benefits, suggesting individual responses may vary 12.
Recovery and Joint Health: Collagen and Other Peptides
Collagen peptide supplementation has also been shown to improve joint functionality and reduce joint pain, especially in athletes and individuals with joint injuries. Some studies report enhanced recovery from muscle micro-injuries and reduced muscle soreness after exercise, likely due to increased collagen synthesis and improved connective tissue structure. However, collagen peptides do not appear to significantly increase muscle protein synthesis compared to higher-quality protein sources, indicating their primary benefits may be related to connective tissue rather than direct muscle growth 468.
Other Peptide Supplements: Egg White and Wheat Peptides
Beyond collagen, other peptide supplements like egg white peptide (EWP) and wheat peptides have been studied for their potential sports benefits. EWP has demonstrated strong antioxidant effects and may help decrease muscle damage and fatigue after intense training, supporting better endurance and physical conditioning. Wheat peptides, in comparison to regular proteins, may offer greater improvements in aerobic capacity for elite athletes, although both types of supplements can enhance exercise performance 59.
Injectable and Synthetic Peptides: Emerging Trends and Cautions
Injectable therapeutic peptides, such as BPC-157, are gaining popularity among athletes for their potential to accelerate recovery and tissue repair. While early research suggests possible benefits for endurance, metabolism, and injury recovery, there is limited clinical evidence, and these products are often unregulated. Some peptide-based supplements, like GHRP-2, have even been found in over-the-counter products but are banned in sports due to their performance-enhancing effects and potential health risks 310.
Conclusion
Peptide supplements, particularly collagen peptides, show promise as adjuncts to physical training for improving muscle strength, body composition, joint health, and recovery in sports medicine. While evidence supports some benefits, especially for connective tissue and joint recovery, the certainty of these effects is generally low to moderate, and more research is needed. Other peptide supplements, such as egg white and wheat peptides, may also offer specific advantages for endurance and recovery. Athletes and clinicians should remain cautious, especially with unregulated or injectable peptides, and consider current evidence and regulations when choosing supplements.
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