Colostrum is packed with immunoglobulins, growth factors, and other beneficial compounds that have been shown to offer a variety of health benefits, including improved athletic performance and recovery.
Improved Athletic Performance
Colostrum can help improve athletic performance in a number of ways. First, it can help to increase muscle mass and strength. This is because colostrum contains high levels of growth factors, which are essential for muscle growth and repair. Second, colostrum can help to improve endurance. This is because colostrum contains immunoglobulins, which help to protect the body from inflammation and stress. Third, colostrum can help to improve recovery from exercise. This is because colostrum contains lactoferrin, which helps to reduce inflammation and muscle damage.
Studies have shown that supplementation with bovine colostrum is beneficial to the training response of athletes. One study of female rowers determined that “Brinkworth et al. [11] showed that 60 g/d bovine colostrum supplementation, during a 9-week training programme in female rowers, increased blood buffer capacity compared with the placebo (whey protein).”
Improved Recovery
Colostrum can also help to improve recovery from exercise. This is because colostrum contains a variety of nutrients that are essential for muscle repair and growth. For example, colostrum contains high levels of protein, which is the building block of muscle tissue. Colostrum also contains high levels of immunoglobulins, which help to fight off infection and inflammation. Additionally, colostrum contains lactoferrin, which helps to scavenge free radicals that can damage muscle tissue.
Another study determined that “Kotsis et al. [12] investigated the effect of 6 weeks of low dose (3.2 g/d) bovine colostrum supplementation on performance recovery following an intermittent exercise task designed to simulate the physiological demands of soccer. Colostrum attenuated inflammatory and muscle-damage-related markers induced by their protocol and speeded the recovery of explosive power (assessed via squat jump performance)”
Is Colostrum Safe?
Absolutely. Colostrum is a natural food, and intended for digestion. It is generally considered safe for humans and has been used by athletes at the top of their game for many years with no serious issues. If you experience mild digestive issues, lower your daily dosage and work your way up slowly as your body may not be used to such a nutrient rich substance.
How to Take Colostrum
Colostrum can be taken in a variety of forms, including capsules, powders, and liquids. The dosage of colostrum will vary depending on the product and the individual. It is important to follow the directions on the product label. The following tips may help you get the most benefit from supplementation with colostrum.
- Take colostrum consistently for at least 4-8 weeks to see the full benefits.
- Take colostrum on an empty stomach for better absorption.
- Combine colostrum with other supplements that support athletic performance, such as protein, creatine, and beta-alanine.
- Listen to your body and adjust your dosage as needed.