Here’s the science behind how peptides can boost your workout

Peptides are widely marketed as a kind of “holy grail” for workout recovery and physical performance.

You may have seen online ads claiming that these supplements can significantly boost muscle growth, eliminate joint pain, and speed recovery time.

As the prevalence of joint-related problems such as osteoarthritis increases, many people are turning to these “dietary supplements” in search of more natural alternatives to conventional medications.

But what does the science say about peptides, especially collagen peptides and whey-derived peptides? Do they really offer a performance advantage, or is the sophisticated marketing just high-protein hype?

Wait a minute, what are peptides?

Peptides are short chains of amino acids and are the basic building blocks of proteins in our bodies. These are essentially “pre-digested” protein fragments.

Unlike whey protein, which is easily digested and absorbed by the body, collagen protein is not easily digested due to its very large and complex structure (much larger than whey protein).

However, you should only look for collagen supplements that are sold in peptide form, as peptides are much smaller molecules and are more easily absorbed.

The production of peptide supplements typically involves a process called enzymatic hydrolysis. In this process, collagen proteins obtained from sources such as cow skin and fish scales are treated with specific enzymes called proteases.

These proteases act like biological scissors. Basically, it cuts long protein chains into smaller pieces, or peptides.

This treatment results in the peptide having a much lower molecular weight (smaller size) than the parent protein. This allows it to be more easily absorbed in the small intestine, transported through the bloodstream, and used where it is needed, such as in your muscles, tendons, and joints.

So do they work?

Research on training peptides provides a complex but interesting picture.

When it comes to pure muscle growth (known as hypertrophy), it is generally believed that whey protein-derived peptides are superior to collagen-derived peptides.

However, in a study published in 2022, the authors concluded that whey was superior in terms of increasing muscle size after a 10-week resistance training program in young people who consumed whey protein or collagen peptides, which are rich in the amino acid known as leucine. However, both proteins produced similar gains in strength and power.

Collagen peptides, when combined with vitamin C, have great promise for improving athletic performance. This is because collagen peptides require vitamin C to help them better incorporate into the required structures, resulting in enhanced collagen formation in tissues.

A 2021 study in male athletes found that vitamin C-rich collagen peptides improved explosive power during squats and jumps, possibly by increasing the stiffness and efficiency of tendon “springs.”

Unlike whey peptides, collagen peptides are rich in glycine and proline. These amino acids specifically support tendons, ligaments, and cartilage.

Research suggests that taking 15 grams of collagen peptides in combination with vitamin C about 60 minutes before a workout may stimulate new collagen production in these tissues. This may help prevent injury.

Studies have also demonstrated that taking 20g of collagen peptides daily can help reduce muscle pain. It also promotes recovery of muscle function after intense exercise.

However, many of these studies are small. Small clinical trials are limited by the relatively small number of participants, which reduces the ability to generalize the results to a broader population.

These studies also differ in the types of peptides provided, resulting in different results.

This is important because the actual peptide sequence (the order of the specific amino acids in a peptide) and peptide size can vary significantly from brand to brand.

This means that the benefits of one product may not apply to another.

It’s also worth remembering that once peptides are absorbed into the bloodstream, our bodies use them where they are needed most, and not necessarily the skin, joints, or other specific areas that people want to target.

What are the risks?

Peptides are considered safe and well-tolerated for most of the general population.

Because they often come from food sources, the body processes them like any other dietary protein.

The main concern concerns contamination from the source.

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For example, in the case of marine-derived collagen peptides, potentially harmful chemicals may be present in the fish species from which the collagen is extracted.

This is not limited to collagen. This also applies to other marine-derived supplements such as omega-3 fish oil.

Research has also found that some marine-derived collagen products may contain low levels of mercury and arsenic. However, these were within European Union regulatory limits, and the average daily doses were consistently below what is defined as the tolerable daily intake.

Leonidas Karagounis, Professor of Research Translation and Enterprise, Australian Catholic University

This article is republished from The Conversation under a Creative Commons license. Read the original article.