Think Protein Is Just for Lifters? Think Again.
Researchers pooled 23 trials with ~1,150 adults doing endurance training for 6-26 weeks. Protein intake ranged from 1.2-3.8 g/kg body weight daily.
The key finding: protein supplementation significantly improved time to exhaustion (how long athletes could sustain effort). No effect on VO2max or time trial performance.
The takeaway? Protein supports endurance capacity even if it won’t make you faster on race day.
My Thoughts
This challenges the old “protein is for lifters” assumption. What caught my attention is the disconnect: better time to exhaustion but no improvement in time trials.
That suggests protein helps you sustain effort during training, which compounds over time.
The practical takeaway? If you’re training consistently, make sure you’re getting adequate protein (1.2-1.6g/kg is a reasonable target). Whole foods first, but a post-run shake is not overkill.
More confirmation that Creatine Improves 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 note creatine likely drove the benefits since HMB evidence is weak at these doses.
My Thoughts
This one matters because the participants were doing real-world mixed training, not just isolation lifts. Creatine helped them get more out of the same workouts.
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.
