for today Dear Mark!, I’m answering a reader’s question, is it worth trying colostrum supplements? Let’s get into it right away.
My friend has been taking colostrum powder for several months. She swears it helps her grow up in the gym. I’ve been training for a century riding this summer, և he says I need to start using colostrum for leg strength. From the moment he mentioned it, I feel like I see more fitness types talking about it on social media. I would like to get your feedback before charging. Thank you Mark!
Ah yes, your phone heard you talking about colostrum. Now your social media stream is full of colostrum posts, և you want to know if it’s legal or just another empty promise.
Colostrum, as you know, is “the first milk” that mammals produce in two or three days after birth. Compared to regular milk, colostrum is especially rich in antibodies, enzymes, growth factors and other nutrients. All of them are designed to protect newborns, to start their immune system, to digest. If you were breastfeeding during childbirth, you received colostrum from your mother. The colostrum you buy as a supplement is almost always beef (cow) colostrum, usually in powder or capsule form.
Because of all the good ingredients in colostrum, it is a hot topic of research for medical applications բարձր to improve athletic performance. Here I will mention some interesting discoveries in both areas.
Does cattle increase athletic performance?
Athletes are always looking for that edge. I see why colostrum, which contains proteins, is like growth factors IGF-1:և lots of vitamins: minerals, it seems promising. After all, these compounds really contribute to muscle growth, bone health and overall fitness. That’s probably why some athletes have tried it drinking human breast milk as a performance enhancer. (Breast milk, whether it is rich in nutrients, is not the same as a drop).
However, just because a product contains beneficial ingredients does not mean that our bodies can use them at will. In this case, adults do not seem to be able to absorb IGF-1 in the colostrum of cattle. Cows can absorb it because their intestines are more permeable and we are not.
This does not mean that there are no benefits for athletes. I’m just pointing out that just because something looks like it required Giving up certain benefits does not necessarily mean giving up will. That’s why we have research studies.
Before we get into the research, keep in mind that when we ask, “Does Appendix X boost athletic performance?” We should also ask, “Compared to what?” In this case, researchers usually compared colostrum with whey protein. This makes sense. It: The benefits of whey protein are already known. Whey whey in a single study design with the stem allows us to see whether a particular effect is due to the overall absorption of the protein, or whether colostrum has an additional advantage.
So what do the studies show?
Colostrum for athletes. data:
It is a mixed bag of results, due in part to “relatively small study groups” in research projects. In terms of positive results.
- The elderly were supplemented with colostrum (60 g / day) or whey protein and did resistance exercises three times a week. Eight weeks later, both groups increased upper body strength, muscle mass, cognitive function, and muscle thickness. The colostrum group also improved the compression strength of the legs and reduced bone resorption.
- Twenty-two healthy adults received either colostrum (20 g / day) or whey protein for eight weeks. All participants have already done resistance exercises at least three times a week. They were instructed not to change their usual diet or exercise. Participants in the colostrum group gained an average weight of 1.5 kg according to the DEXA scan, while the serum protein group remained the same.
- In a small study of ten trained male cyclists, those who consumed 10 grams of colostrum a day for eight weeks maintained testosterone levels and heart rate variability during the five-day race.
- Taking 60 grams of colostrum a day for nine weeks improves the rowers’ ability to buffer lactate from the bloodstream (which can delay fatigue and support recovery after exercise), but it did not improve the performance of the rowing test.
- When female elite hockey players received 60 g / day of colostrum for eight weeks, their sprint performance improved significantly compared to that of serum-treated athletes. However, there were no significant differences in endurance performance or body composition.
While these studies are promising, many studies do not show a specific benefit of colostrum compared to serum. A comprehensive review of the literature by Examine people has shown that colostrum has no advantage in terms of VO2max, anaerobic running capacity, heart rate during exercise, or lactate threshold.
That’s my take In terms of performance, the benefits of colostrum more or less coincide with whey protein. In some cases it may have a slight advantage, but based on research done so far, it seems that colostrum is not the next miracle supplement. I also do not see any downside to experimenting with it other than the cost. At worst, you will get the same benefits you get from supplements whey protein.
The health benefits of Colostrum supplements
Where colostrum can shine helping athletes stay healthy. In particular, immune factors of colostrum, especially lactoferrin և IgG, can protect people. The (surprisingly extensive) research probably deserves its own post, but I will briefly touch on a few areas of particular importance to athletes.
First, colostrum can help counteract athletes’ increased susceptibility to upper respiratory infections due to overexertion due to excessive exercise. A review of five studies in 2016 found that colostrum supplementation reduced the risk of upper respiratory tract infection by 38 percent, at least among the population of athletes surveyed.
Second, endurance athletes are particularly prone to bowel problems. Colostrum can help. I have been told by readers that I have had great success using colostrum to treat IBS-type symptoms. There is also evidence that colostrum reduces intestinal permeability, which usually accompanies heat training.
If you are an athlete who uses NSAIDs to relieve pain so that you can continue to hit the road or grass, the addition of a bandage can help compensate for some of the damage you have done to your intestinal mucosa. I can not stress, however, that a better course of action would be to change your workouts գտնել find other ways to reduce or manage pain if possible.
Recommendations for beef stem supplements
Apparently, for maximum absorption, you want to swallow on an empty stomach. If you use water-soluble stem powder (not capsules), some of the colostrum will be absorbed directly through the mouth, which some believe is good for immunity.
There is no standard dose, what can I say? The studies I watched gave participants 10 or 20 grams a day at a low level և 60 grams a day at a high level, but I have heard that people take a lot more. I do not see any obvious danger in taking a higher dose (but talk to your doctor, etc.).
Dangers of cattle.
None that I can say except if you do not tolerate dairy. Colostrum contains some casein ն lactose, so be careful if you are sensitive to them.
The main benefits of colostrum for athletic performance probably come from protein, which means that you will use whey protein just as well. However, I see no reason not to try colostrum if you are interested. Interesting research on other health benefits of cattle. If I have been experiencing persistent upper respiratory tract infections or symptoms of intestinal permeability, I would ask my doctor about colostrum.
If you’ve had a good (or bad) experience with cattle before, I’ll love to hear about it. Tell me in the comments.
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