Evidence supporting the use of: Peptides (unspecified)
For the health condition: Exercise

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Peptides, particularly in the form of protein hydrolysates that contain di- and tripeptides, have garnered scientific interest for their potential role in supporting exercise performance and recovery. Research shows that consuming peptides derived from sources such as whey, collagen, or casein hydrolysates can enhance muscle protein synthesis, improve muscle recovery, and reduce exercise-induced muscle damage. These effects are largely attributed to the rapid absorption of peptides compared to intact proteins, allowing for faster delivery of amino acids to muscles post-exercise. Some clinical studies have demonstrated improved muscle recovery, reduced delayed-onset muscle soreness (DOMS), and potential improvements in body composition or strength when peptide supplements are used as part of post-exercise nutrition. However, the effects are often modest and not universally observed across all studies or populations. The strongest evidence exists for peptides as part of protein hydrolysates improving post-exercise muscle protein synthesis. Collagen peptides, specifically, are being investigated for their potential to support joint health in athletes, though the evidence here is still preliminary. While peptides are not a magic bullet, there is a reasonable scientific basis for their use in exercise contexts, particularly for recovery and muscle maintenance, which justifies a moderate evidence rating.

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