Peptides are promoted as a “holy grail” for enhancing workout recovery and physical performance. Online ads often assert that these supplements can boost muscle growth, alleviate joint pain, and speed up recovery times.
With rising cases of joint issues like osteoarthritis, many individuals are seeking these “nutraceuticals” as a natural alternative to conventional medications. This begs the question: What does science reveal about peptides, specifically collagen peptides and those derived from whey? Are they truly beneficial, or is it just high-protein marketing hype?
What are peptides?
Peptides are short chains of amino acids, the essential building blocks of proteins in our bodies. They can be thought of as “pre-digested” protein fragments.
While whey protein is easily digested and absorbed, collagen protein is not due to its large and complex structure, which is significantly larger than whey protein.
Peptides, being smaller molecules, are more easily absorbed. Therefore, when selecting collagen supplements, ensure they are in peptide form.
Peptide supplements are produced through enzymatic hydrolysis, where collagen protein from sources like cow hide or fish scales is treated with specific enzymes known as proteases.
These proteases act like biological scissors, cutting the long protein chains into tiny fragments, forming peptides.
As a result of this processing, peptides have a lower molecular weight than their parent proteins, allowing easier absorption in the small intestine and transportation through the bloodstream to areas like muscles, tendons, and joints where they are needed.
Do peptides work?
Research on peptides for workouts presents a varied picture.
In terms of muscle growth (hypertrophy), peptides from whey protein are generally seen as more effective than those from collagen.
A study from 2022 found that after a ten-week resistance training program, young adults who consumed either whey protein or collagen peptides enriched with leucine experienced similar gains in strength and power, though whey was more effective in increasing muscle size.
Collagen peptides also show promise in enhancing athletic performance, particularly when combined with vitamin C, which aids in stronger collagen formation in tissues.
A 2021 trial with male athletes showed that collagen peptides enriched with vitamin C improved explosive power during squats and jumps, likely due to increased tendon stiffness and efficiency.
Unlike whey peptides, collagen peptides are rich in glycine and proline, which support tendons, ligaments, and cartilage.
Research indicates that taking 15 grams of collagen peptides with vitamin C about an hour before a workout may stimulate new collagen production in these tissues, potentially preventing injury.
Moreover, studies suggest that consuming 20 grams of collagen peptides daily can reduce muscle soreness and speed up muscle function recovery post-exercise.
However, many of these studies are small in scale, which limits their applicability to the general population.
These studies also differ in the type of peptide used, leading to varied outcomes. The peptide sequences and sizes can vary greatly between brands, affecting the benefits of different products.
Additionally, once peptides enter the bloodstream, they are utilized where the body needs them most, not necessarily in the targeted areas such as skin or joints.
What are the risks?
For most people, peptides are considered safe and well-tolerated.
They are processed by the body like any other dietary protein, as they are often derived from food sources.
The main concern is contamination from the source.
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For instance, marine-sourced collagen peptides might contain harmful chemicals from the fish species used to extract the collagen.
This issue is not unique to collagen but also applies to other marine-derived supplements like omega-3 fish oils.
Research has identified low levels of mercury and arsenic in some marine-sourced collagen products. However, these levels were within the European Union’s regulatory limits, and daily doses were consistently below defined tolerable intakes.
Leonidas Karagounis, Professor Research Translation & Enterprise, Australian Catholic University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
