Think Protein Is Just for Lifters? Think Again.
Researchers analyzed 23 trials with over 1,100 adults doing endurance training for 6 to 26 weeks.
Those who added protein supplements significantly improved their time to exhaustion during exercise.
Protein intake ranged from 1.2 to 3.8 grams per kilogram of body weight daily. No effects on VO2max or time trial performance, but the endurance boost was real and consistent across studies.
My Thoughts
Most of us non-elites think protein is for people chasing muscle mass in the gym. This study says otherwise.
The practical takeaway? If you’re training consistently, make sure you’re getting adequate protein (1.2-1.6g/kg is a reasonable target).
It won’t magically boost your VO2max, but it may help you sustain effort longer. And that’s what most of us actually need.
More confirmation that creatine and HMB enhance strength in older adults
Thirty active adults averaging 63 years old took 3 grams of creatine plus 3 grams of HMB daily for 6 weeks while doing a mix of strength, HIIT, and aerobic training 4 times per week.
The supplement group improved leg and back strength, arm endurance, push-ups, and crunches. The placebo group saw minimal improvement. Researchers believe creatine drove most of the benefit.
My Thoughts
This one hits close to home for us non-elites over 40. We are not trying to win races. We want to feel strong, stay injury-free, and keep doing what we love.
Creatine has decades of safety data behind it and this study shows it works for active older adults doing real-world training.
If you’re looking for a creatine designed specifically for endurance athletes, check out our creatine gummies for runners. 5g of creatine in a delicious gummy that makes it easy to stay consistent and get results.
Collagen improves tendon stiffness (a good thing)
Fifty sedentary young men took 10 grams of collagen peptides or placebo daily for 16 weeks with no exercise intervention.
The collagen group saw significant increases in calf muscle stiffness and Achilles tendon stiffness. They also improved their rate of torque development, meaning they could produce force faster. No changes in muscle or tendon size occurred.
My Thoughts
Stiffer tendons might sound bad, but for runners it means better energy transfer and potentially faster turnover.
This study is interesting because there was no exercise involved, yet the collagen group still saw structural improvements in the Achilles.
For those of us dealing with nagging tendon issues or wanting to prevent them, collagen peptides are worth researching as part of your overall recovery strategy.
