Peptides are widely marketed as a kind of “holy grail” for workout recovery and physical performance.
You may have seen online advertisements claiming that this supplement can really boost muscle growth, relieve joint pain, and speed up recovery time.
As the prevalence of joint-related issues such as osteoarthritis increases, many people are also turning to these “nutraceuticals” in the hope of finding a more natural alternative to traditional medications.
But what does science say about peptides – specifically collagen peptides and whey-derived peptides? Do they actually offer performance, or is the polished marketing little more than high protein hype?
Wait, what’s a peptide?
Peptides are short chains of amino acids, the basic building blocks of proteins in our bodies. They are basically “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 large and complex structure (larger than whey protein).
However, since peptides are smaller and more easily absorbed molecules, you should only look for collagen supplements that are sold in peptide form.
The production of peptide supplements usually involves a process called enzymatic hydrolysis. During this process, collagen proteins obtained from cow skin or fish scales, for example, are treated with special enzymes called proteases.
These proteases act like biological scissors. They basically snip long protein chains into small fragments, which are peptides.
Because of this processing, the peptide has a lower molecular weight (smaller size) than the parent protein. This allows them to be more easily absorbed in the small intestine, transported through the bloodstream and used wherever there is a need, such as in the muscles, tendons and joints.
So, do they work?
Research on peptides for exercise provides a mixed but interesting picture.
When it comes to pure muscle growth (known as hypertrophy), peptides derived from whey protein are generally considered superior to those derived from collagen.
However, in a study published in 2022, the authors concluded that after a ten-week resistance training program in young adults who consumed whey protein or collagen peptides enriched with an amino acid known as leucine, whey was better in terms of increasing muscle size. But both proteins cause similar gains in strength and power.
Collagen peptides also show significant promise in improving athletic performance when combined with vitamin C. This is because collagen peptides require vitamin C to help them better incorporate into their necessary structures, resulting in strong collagen formation in the tissue.
A 2021 trial involving male athletes found that vitamin C-enriched collagen peptides increased explosive power during squats and jumps, possibly by increasing stiffness and “spring” efficiency in our tendons.
Unlike whey peptides, collagen peptides are rich in glycine and proline. This amino acid specifically supports tendons, ligaments and cartilage.
Research shows that taking 15 grams of collagen peptides in combination with vitamin C about 60 minutes before exercise can stimulate the production of new collagen in these tissues. This potentially protects against injury.
Studies have also shown that consuming 20g of collagen peptides daily can help with muscle pain. It can also speed up the recovery of muscle function after strenuous exercise.
Many of these studies, however, are small in scale. Small-scale clinical trials are limiting because the relatively low number of participants reduces the ability to apply results to a wider population.
These studies also differed in the type of peptides provided, leading to mixed results.
This is important because the actual peptide sequence (the sequence of specific amino acids found in the peptide) and the size of the peptide can differ significantly between brands.
This means that the benefits of one product may not apply to another.
It should also be remembered that when peptides are absorbed into our bloodstream, our bodies use them wherever they are most needed – not necessarily in the skin, joints or specific areas that people expect.
What are the risks?
For most of the general population, peptides are considered safe and well tolerated.
Because they are often derived from food sources, the body processes them like any other dietary protein.
The main concern is related to contamination from the source.
For example, in the case of marine collagen peptides, there may be potentially harmful chemicals present in the fish species from which the collagen has been extracted.
This is not exclusive to collagen. The same goes for other marine source supplements, such as omega 3 fish oil.
Researchers have also found some marine-sourced collagen products may contain low levels of mercury and arsenic. However, this is within the regulatory limits of the European Union, and the average daily dose is consistently lower than what is defined as a reasonable daily intake.
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