Peptides have gained significant attention in recent years, often promoted as a breakthrough in enhancing workout recovery and overall physical performance. With claims of their ability to boost muscle growth, alleviate joint discomfort, and speed up recovery times, it’s no wonder that many fitness enthusiasts are intrigued by these supplements.
As joint issues like osteoarthritis become more common, countless individuals are turning to these “nutraceuticals” in the hopes of finding natural alternatives to conventional medications.
But what does scientific research tell us about peptides, particularly collagen peptides and those derived from whey? Are they genuinely effective, or are the promises simply a result of clever marketing?
What Exactly Are Peptides?
Peptides are short chains of amino acids, which serve as the core building blocks of proteins in our body. They can be thought of as “pre-digested” protein fragments.
Unlike whey protein, which is easily digested and absorbed, collagen protein has a more complicated structure, making it harder to digest. It’s significantly larger compared to whey.
However, because peptides are smaller molecules, they are more easily absorbed by the body. Thus, when seeking collagen supplements, it’s advisable to choose those available in peptide form.
The process of creating peptide supplements typically involves enzymatic hydrolysis. Here, collagen sourced from materials like cow hide or fish scales is treated with specific enzymes known as proteases.
These proteases act like biological scissors, cutting long protein chains into much smaller fragments known as peptides.
This process results in peptides with a lower molecular weight, allowing for easier absorption in the small intestine. Once absorbed, they can be transported through the bloodstream to various tissues, such as muscles, tendons, and joints where they are needed most.
Do Peptides Actually Work?
The research examining the effectiveness of peptides in workout settings presents an intriguing yet mixed picture.
When it comes to muscle growth, specifically hypertrophy, peptides derived from whey protein are generally regarded as more effective than those from collagen. A recent study found that while whey protein was more effective for increasing muscle size after ten weeks of resistance training, both whey and collagen peptides led to comparable gains in strength and power.
Furthermore, collagen peptides exhibit promising potential in enhancing athletic performance, especially when combined with vitamin C. This vitamin plays a crucial role in aiding collagen’s integration into tissues, resulting in stronger collagen formation.
A 2021 trial with male athletes revealed that collagen peptides enriched with vitamin C improved explosive power in squats and jumps, possibly by enhancing tendon stiffness and efficiency.
In contrast to whey peptides, collagen peptides are rich in amino acids like glycine and proline that specifically support tendons, ligaments, and cartilage.
Research indicates that taking around 15 grams of collagen peptides with vitamin C about an hour before working out could stimulate new collagen production in these tissues, potentially reducing injury risks.
Furthermore, a daily intake of 20 grams of collagen peptides has been found to help decrease muscle soreness and improve recovery of muscle function after intense exercise.
It’s worth noting that many studies in this area are small, limiting their generalizability to the wider population.
Moreover, variations in the types of peptides used across different studies produce inconsistent results. Peptide sequences and sizes can differ significantly among brands, meaning the advantages observed in one product might not be applicable to another.
It is also essential to recognize that once peptides are absorbed, the body distributes them based on need, which may not target specific areas like skin or joints as some users hope.
What Are the Risks?
For the general population, peptides are regarded as safe and well-tolerated.
Since they are typically derived from food sources, the body processes them similarly to any other dietary protein. The main concern lies in potential contamination from these sources.
For instance, marine-sourced collagen may introduce harmful chemicals from the fish used to extract it. This risk is not unique to collagen but extends to other marine supplements like omega-3 fish oils.
Research has indicated that some marine collagen products might contain low levels of mercury and arsenic. However, these levels typically fall within the regulatory limits set by the European Union, with average daily dosages remaining well below tolerable daily intake levels.
Leonidas Karagounis, Professor of Research Translation & Enterprise, Australian Catholic University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
