Colostrum Uses in Sports Performance & Recovery: An Evidence-Based Review

Introduction

Bovine colostrum supplements, derived from the first milk produced by cows once calves have been prioritised, are becoming increasingly recognised for their multifaceted benefits in sports nutrition. Colostrum offers significant advantages for athletes in intense training, fitness fanatics training for their first marathon, or the middle-aged, who struggle to maintain muscle mass easily and recover as quickly as before.

Rich in nutrients and bioactive components, colostrum enhances energy, supports immune function, which can be weakened in intense training, increases nutrient availability needed for top performance, and facilitates faster recovery.

Colostrum Benefits in Sports

Key bovine colostrum benefits for adults include promoting muscle growth through its high levels of growth factors like IGF-1, while antibodies, like immunoglobulins and proteins like lactoferrin contribute to muscle pain, fatigue, and inflammation reduction, simultaneously boosting immunity.

Collectively, these qualities ensure those following an active lifestyle can sustain high performance levels and reach for new goals. This makes colostrum an essential supplement for anyone aiming to optimise their training outcomes and maintain peak health.

These are only some of the ways in which colostrum is beneficial for sports, recovery and muscle gain. Read further and learn more colostrum in sport.

Beneficial Ingredients in Colostrum

Bovine colostrum contains over 400 bioactive compounds, making it a highly complex and beneficial supplement. These compounds play a diverse range of roles, from enhancing immune function and nutrient absorption, to promoting growth and repair of tissues. Here are some examples of bioactive compounds found in colostrum:

Oligosaccharides - Serve as prebiotics, supporting the growth of beneficial gut bacteria and enhancing gut health. Oligosaccharides are important for fitness enthusiasts as a healthy gut improves nutrient absorption and immune function, which are key factors for recovery and performance.

Proline-Rich Polypeptides (PRPs) - Incur positive changes on the immune system, either enhancing an underactive immune system or dampening an overactive response. PRPs are beneficial for recovery in sports by helping manage inflammation, leading to reduced recovery times and less susceptibility to overtraining.

Cytokines - These are small proteins involved in cell signaling that help to regulate immune responses, inflammation, and tissue repair. Vital for sports recovery, as they help coordinate the body’s response to muscle damage and initiate repair processes.

Vitamins - Including vitamins A, B, C, and E, which play roles in maintaining various physiological functions. Critical for athletes as they contribute to energy production (B vitamins), protect against oxidative stress (Vitamin E), and support immune health and skin integrity (Vitamins A and C).

Minerals - Such as calcium, phosphorus, magnesium, and zinc, which are essential for a variety of biological processes, including enzyme function and cellular metabolism. Important for muscle function and growth, with calcium being crucial for muscle contraction, magnesium aiding in muscle relaxation and preventing cramps, and zinc supporting protein synthesis and wound healing.

All these compounds play unique roles in overall performance and wellbeing.

Bovine Colostrum Benefits for Immunity in Active Lifestyles

Intense training can strain the immune system, making our bodies susceptible to infections. As mentioned above, colostrum is packed with immunoglobulins, lactoferrin, and growth factors, which can strengthen the immune response, this way facilitating better performance and quicker recovery, preventing downtime due to illness. Here is some more information about each of the compounds:

Immunoglobulins

Immunoglobulins (IgG, IgA, IgM, IgE, IgD) are antibodies that play a crucial role in immune defense, helping to neutralise pathogens. 

We are especially proud of Gutlinks, because our colostrum contains a remarkably higher percentage of immunoglobulins compared to competitors worldwide. Specifically, Gutlinks colostrum powder supplement contains at least 48% of IgG, compared to 20%-35% found in other industry players. Thanks to careful selection of suppliers in the north of France, who follow the highest standards in cattle care and food standards.

A study, adhering to the highest standards of research, tested the effects of 6 months of bovine colostrum supplementation on immune system functioning, iron management, and the body’s ability to build up tissues versus break them down for energy - crucial for muscle growth, tissue regeneration and overall health. All of this was tested after standardised exercise tests.

The study confirmed significant improvements in immunoglobulin G concentration and reduced inflammation markers post-exercise, suggesting that colostrum can help reduce inflammation and potentially improve recovery times (Cieślicka et al. 2023).

Lactoferrin

Lactoferrin is a type of protein that binds to iron, which is known for its antibacterial, antiviral, and anti-inflammatory properties. Lactoferrin is beneficial in sports for reducing exercise-induced inflammation and supporting quicker recovery, this way maintaining consistent training sessions.

Growth Factors

Growth Factors (including IGF-1, IGF-2) stimulate the growth and repair of muscle tissue, support bone regeneration especially important in the second half of life, and aid in the healing of tissues.

A randomised, double-blind, placebo-controlled study looked at the effects of bovine colostrum powder on IGF-1 levels in the blood and running performance. The runners that took a colostrum powder supplement for 8 weeks, improved performance by 5.2% (Buckley et al. 2002).

This may seem like a small improvement, but in professional sports, small improvements make a huge difference when the difference between the first and second place winners is a fraction of a second. If you’re not a professional athlete, but you’re into running and training for a marathon for example, a ~5% difference in your personal best time can be seen as a substantial difference in your finish time.

Colostrum Benefits for Muscle Mass and Recovery

A colostrum supplement has been shown to be beneficial for increasing lean body mass, primarily due to its high content of various proteins and growth factors. Did you know that a tiny 2g serving of Gutlinks colostrum contains 1g of protein? While Gutlinks won’t contribute to your overall protein consumption in a significant way, this means that 50% of Gutlinks colostrum is protein!

The types of protein in colostrum help supply the necessary building blocks for muscle repair and growth, essential after intense workouts, as well as stimulate cellular growth and cell division. Examples of such proteins include beta-lactoglobulin and cytokines, among others.

Moreover, proline-rich-polypeptides or PRPs, which you were introduced to above, are a by-product of protein and play a crucial role in altering the immune system. As you already know, this occurs either by enhancing an underactive immune response or by suppressing an overactive one, making PRPs particularly valuable not only in managing inflammation in sports, but also in autoimmune conditions.

The combined effect of enhanced protein synthesis and improved immune function helps athletes increase lean body mass effectively when a colostrum supplement is taken consistently or at least for a few months.

Colostrum For Gut Health in Sports

You have most likely already heard about how a healthy gut is absolutely essential for overall physical and mental wellbeing, as well as efficient nutrient absorption. But why is gut health important in sports performance? 

One of colostrum’s key functions is to support the integrity of the gut lining. The gut lining acts as a barrier, controlling what enters the bloodstream from the digestive tract. When this barrier is compromised, a condition often referred to as "leaky gut" occurs, where undesirable substances, such as toxins and undigested food particles escape into the bloodstream. This “leakage” can lead to inflammation - a precursor to a wide range of chronic illnesses, and other immune responses that may diminish physical performance.

The gut lining of athletes is particularly prone to becoming permeable, due to the intense physical stress and prolonged exertion associated with training and competition. This physical stress can lead to increased inflammation and changes in gut bacteria, disrupting the integrity of the intestinal barrier. Luckily, a colostrum supplement has been shown to prevent this.

More on colostrum for gut health in this article.

Colostrum Benefits for Exercise-Induced Inflammation

As already explained throughout the article, a bovine colostrum supplement is capable of reducing inflammation through a number of mechanisms. Here is more evidence to support this:

A high-quality study on football players showed that colostrum supplementation led to a faster recovery in squat jump performance, while reducing muscle damage and inflammation. Inflammatory biomarkers stayed low after supplementation was stopped. This suggests that a good colostrum supplement can enhance recovery and reduce exercise-induced muscle damage, supporting its use to maintain performance during competitive periods.

Colostrum and Upper Respiratory Tract Infection Risk in Athletes and Fitness Enthusiasts

Colostrum has been shown to reduce the severity of upper respiratory tract infections, which are common in athletes due to their prolonged and intense training sessions.

A randomised controlled trial on professional cyclists examined whether colostrum supplements had a positive effect on specific immune factors during normal training and intense exercise periods. Significant changes in immune parameters, such as increased blood levels of soluble TNF receptor 1 and prevention of post-exercise decreases in certain immunoglobulins were observed (Shing et al. 2007). This points to reduced likelihood of upper respiratory illness and enhanced immune defense during critical training periods.

Moreover, a meta-analysis of 10 randomised controlled trials, studying 239 athletes and physically active individuals aimed to quantify the effects of bovine colostrum supplementation on key immunological outcomes, such as immunoglobulin levels in the blood and saliva, and the chances of contracting upper respiratory tract infections.

Despite that only slight changes in immunoglobulin levels were found, there was a significant reduction in upper respiratory tract infections (Glówka et al. 2020). This meta-analysis suggests that while a bovine colostrum supplement might not significantly alter immunoglobulin levels to a clinically meaningful extent, it could still offer some protective effects against infections common in physically active populations.

Summary of Research Findings

1. After 8 weeks, colostrum increased performance by up to 5.2%, showing better recovery with regular use.

2. Improvements in time trial performance and stable breathing rates after intense workouts suggest it could enhance performance under stress.

3. Colostrum sped up recovery in squat jumps, lowered muscle damage, and reduced inflammation, aiding muscle recovery.

4. Increased immunoglobulin G and lower inflammation markers after exercise suggest benefits in reducing inflammation and enhancing recovery times.

5. Quick recovery in squat jump performance and lower levels of creatine kinase and C-reactive protein indicate reduced muscle damage and inflammation.

6. Lower interleukin-6 levels post-supplementation suggest it helps maintain performance during competitive periods.

7. Enhanced immune defense during critical training and lower incidence of respiratory illnesses show protective effects against infections common in active individuals.

Conclusion

In conclusion, bovine colostrum is highly regarded as a versatile supplement within sports nutrition, offering extensive benefits ranging from immune support to enhanced muscle recovery and growth. Colostrum may also reduce the risk of upper respiratory tract infections in highly active individuals. All of this makes colostrum particularly beneficial for athletes at all levels and ages, providing essential support for intense training and swift recovery.

Colostrum’s role in maintaining gut health is highlighted, as it helps preserve the gut lining, in turn preventing the adverse effects associated with leaky gut syndrome, which can be exacerbated by intense training.

If you participate in regular physical activity and are looking to boost physical performance, while aiming for optimal overall health, try Gutlinks Colostrum consistently for at least 3 months. We are convinced that you’ll see notable improvements!

References

1. Antonio, J., Sanders, M.S. and Van Gammeren, D., 2001. The effects of bovine colostrum supplementation on body composition and exercise performance in active men and women. Nutrition, 17(3), pp.243-247. Available at: https://doi.org/10.1016/S0899-9007(00)00552-9 

2. Buckley, J.D. et al., 2002. Bovine colostrum supplementation during endurance running training improves recovery, but not performance. Journal of Science and Medicine in Sport, 5(2), pp.65-79. Available at: https://www.jsams.org/article/S1440-2440(02)80028-7/abstract 

3. Cieślicka, M., Stankiewicz, B., Muszkieta, R., Tafil-Klawe, M., Klawe, J., Skarpańska-Stejnborn, A. and Ostapiuk-Karolczuk, J., 2023. Long-Term Bovine Colostrum Supplementation in Football Players. Nutrients, 15(22), p.4779. Available at: https://www.mdpi.com/2072-6643/15/22/4779 

4. Cleveland Clinic, 2022. Colostrum: What Is It, Benefits & What To Expect. My.clevelandclinic.org. Available at: https://my.clevelandclinic.org/health/body/22434-colostrum

5. Davison, G., 2021. The Use of Bovine Colostrum in Sport and Exercise. Nutrients, 13(6), p.1789. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8225123/ 

6. Główka, N. et al., 2020. Immunological Outcomes of Bovine Colostrum Supplementation in Trained and Physically Active People: A Systematic Review and Meta-Analysis. Nutrients, 12(4), p.1023. Available at: https://pubmed.ncbi.nlm.nih.gov/32276466/ 

7. Hałasa, M., Maciejewska, D., Baśkiewicz-Hałasa, M., Machaliński, B., Safranow, K. and Stachowska, E., 2017. Oral supplementation with bovine colostrum decreases intestinal permetability and stool concentrations of zonulin in athletes. Nutrients, 9(4), p.370. Available at: https://doi.org/10.3390/nu9040370 

8. Kotsis, Y., Mikellidi, A., Aresti, C. et al., 2018. A low-dose, 6-week bovine colostrum supplementation maintains performance and attenuates inflammatory indices following a Loughborough Intermittent Shuttle Test in soccer players. Eur J Nutr, 57, pp.1181–1195. Available at: https://doi.org/10.1007/s00394-017-1401-7 

9. Shing, C.M., Peake, J., Suzuki, K., Okutsu, M., Pereira, R., Stevenson, L., Jenkins, D.G. and Coombes, J.S., 2007. Effects of Bovine Colostrum Supplementation on Body Composition and Exercise Performance in Active Men and Women. Journal of Applied Physiology, doi: 10.1152/japplphysiol.00553.2006. Available at: https://doi.org/10.1152/japplphysiol.00553.2006