Overview

In the never-ending quest to perform better than their competitors, athletes continually search for the next "new" performance-enhancement supplement. Colostrum has been the subject of a great deal of controversy, but recent studies claim it may help boost immune functioning and support muscle growth and recovery. If this holds true, it may very well become the next level in protein supplementation.

Usage

Amount: For muscle growth and repair, the amount used in clinical trials and thus the amount typically recommended is 20 to 60 grams, depending on bodyweight.

For immune-system support, a mere 10 grams per day is suggested.

Caveat: Evidence is still inconclusive if colostrum should actually be supplemented as a "normal" protein, such as whey or casein.

Timing: Like most protein supplements, colostrum appears to be most effective when supplemented evenly throughout the day, and to ensure adequate "uptake" of proteins, it is recommended at least one hour after training and right before going to bed.

Many athletes are intrigued by colostrum's growth-promoting potential. However, while colostrum does contain some powerful growth-stimulating nutrients, it's not necessarily true that orally consuming these compounds would lead to greater muscle growth and strength. Nonetheless, recent research is suggesting that it just may, so while this science is only preliminary, it is intriguing.

Questions and Answers

Q.	What does the research on colostrum show?
A.	While more studies need to be carried out in order to confirm the purported benefits of colostrum supplementation, early evidence suggests many significant effects. It may help muscle tissue recover more quickly after intense training. In addition, it may stimulate immune factors, reducing the likelihood that illness will follow environmental and physical stressors. Colostrum may also increase muscle mass. If future research yields continued positive results, colostrum may become the next exciting nutritional performance-enhancing aid for muscle growth and recovery.
Q.	Could any other supplements make colostrum even more effective?
A.	None have been reported.
Q.	What's the most common amount of colostrum used to achieve optimal results?
A.	For muscle growth and repair, the amount used in clinical trials and thus the amount typically recommended is 20 to 60 grams, depending on bodyweight. For immune-system support, a mere 10 grams per day is suggested.
Q.	Can too much colostrum cause any side effects—is it safe?
A.	Clinical studies show that colostrum is quite safe, and no toxicity has been observed.
Q.	What is another source of colostrum?
A.	Colostrum is only made by the mammary glands following the birth of a baby. Supplemental forms are typically taken from cow's milk.

Safety Information

Safety:

References

Buckley, J., et al., "Oral Supplementation with Bovine Colostrum Intact™ Increases Vertical Jump Performance," Centre for Research in Education and Sports Science, University of South Australia, Australia. Abstract presented at the 4th Annual Congress of the European College of Sports Science. Rome. July 14-17, 1999.

Buckley, J., et al., "Effect of an Oral Bovine Colostrum Supplement (Intact™) on Running Performance," Centre for Research in Education and Sports Science, University of South Australia. Abstract presented at the 1998 Australian Conference of Science and Medicine in Sport. Adelaide, South Australia, October 1998.

Buckley, J.D., et al., "Oral Supplementation with Bovine Colostrum (Intact™) Improves Rowing Performance in Elite Female Rowers," Centre for Research in Education and Sports Science, University of South Australia. Abstract presented at the 5th I.O.C. World Congress of Sports Sciences, Syndey.

Mero, A., et al., "Effects of Bovine Colostrum Supplementation on Serum IGF-I, IgG, Hormone, and Saliva IgA During Training," J Appl Physiol 83.4 (1997) : 1144-51.