Introduction

Over the past few years, there has been growing interest in colostrum for athletes. Known as the “first milk” produced by mammary glands after birth, bovine colostrum has gained attention as a dietary supplement due to its unique nutritional composition, which includes growth factors, bioactive compounds, and immune-supporting elements. For physically active people, including endurance athletes and those engaged in strenuous exercise, colostrum supplementation has been explored as a way to support performance benefits, gut health, and recovery.

This article will examine what colostrum does for athletes, explore potential benefits and downsides, and review current clinical research. Importantly, it will also clarify the difference between nutrition content claims and health claims, and why strict rules exist to ensure safe and accurate communication about such products.

What Does Colostrum Do for Athletes?

Colostrum contains bioactive compounds, antimicrobial peptides, and growth factors that may influence muscle cells, immune function, and gut lining. For athletes, colostrum supplementation has been studied in relation to:

• Immune function: Supporting mucosal immunity and neutrophil function, which may help athletes cope with exercise-induced changes in immune response.
• Gut integrity: Some studies suggest bovine colostrum may support the gut lining during strenuous exercise, reducing upper respiratory symptoms that often appear after intense physical activity.
• Muscle support: Muscle support: Growth factors present in bovine colostrum have been studied for their possible effects on muscle growth, body composition, and post-exercise recovery.

Although many athletes take commercially available bovine colostrum, outcomes differ depending on factors such as dose, duration, and inclusion criteria in previous studies.

Is There a Downside to Taking Colostrum?

For healthy volunteers and athletes, colostrum supplements are generally considered safe when used appropriately. However, potential downsides include:

• Lactose intolerance: As colostrum is derived from dairy products, some individuals may experience digestive discomfort.
• Variation in composition: Commercially available bovine colostrum can differ in quality, nutritional status, and bioactive content.
• Limited evidence: While some clinical research and meta-analysis reports beneficial effects, further research is needed to confirm long-term outcomes and effectiveness across diverse athletic groups.

Athletes should always seek professional advice before starting any dietary supplements to ensure safe and informed consent.

Why Do Models Take Colostrum?

Colostrum supplementation is not limited to athletes. Some lifestyle-focused individuals and models use bovine colostrum for its perceived benefits to gut health, nutrition, and overall wellbeing. While anecdotal reports often mention more energy, improved skin, or reduced upper respiratory symptoms, these outcomes vary. Importantly, such uses highlight the broader interest in colostrum as a functional food rather than a therapeutic product.

Is It Better to Take Colostrum Before or After Workout?

The timing of colostrum dose is a subject of ongoing discussion. Current clinical research does not establish a single best practice, though many athletes take bovine colostrum daily either with meals or alongside whey protein shakes.

• Before workout: May support gut integrity during physical exercise.
• Post exercise: May contribute to recovery, body composition outcomes, and muscle damage repair.

Ultimately, the choice depends on individual preference, tolerance, and programme design under guidance from sports dietitians.

A Sports Dietitian Weighs in on Colostrum Supplements

Sports dietitians highlight that while colostrum supplementation shows potential benefits for athletic performance, it should be approached like any other dietary supplement. A sports dietitian would consider:

• The athlete’s nutritional status.
• Training load and physical activity demands.
• Previous studies relevant to their sport, such as competitive cycling or endurance events.
• Safe integration with other dietary strategies such as whey protein, balanced meals, and functional foods.

Dietitians also emphasise the importance of recognising that outcome measures in clinical research may not translate directly into guaranteed results for every individual.

Bovine Colostrum Supplementation in Athletes

Bovine colostrum supplementation has been studied in endurance athletes, healthy volunteers, and physically active people across placebo-controlled trials. Effects of bovine colostrum investigated include:

• Upper respiratory tract infections (URTIs): Some research suggests a potential reduction in incidence or severity of upper respiratory symptoms following exercise-induced immune changes.
• Exercise-induced increases in stress markers: Blood samples from certain trials show differences in immunological outcomes such as oxidative burst or mucosal immunity.
• Muscle damage and recovery: Outcome measures sometimes indicate beneficial effects in reducing exercise-induced muscle damage and supporting recovery.

Despite these findings, sports dietitians stress that further research is necessary, and colostrum supplementation should be part of a broader nutrition programme.

Colostrum Supplements and Immune Function

Colostrum supplementation is often associated with immune system support. By providing antimicrobial peptides, immunoglobulins, and growth factors, colostrum may play a role in immune response regulation. Physically active people undergoing strenuous exercise often experience temporary suppression of mucosal immunity, making immune support relevant.

However, not all studies demonstrate significant increases in immune markers, highlighting the importance of ongoing research and careful interpretation.

The Nutritional Composition of Bovine Colostrum

Bovine colostrum is rich in:

• Proteins such as immunoglobulins.
• Growth factors influencing muscle cells and repair.
• Vitamins and minerals contributing to nutritional status.
• Bioactive compounds relevant to gut integrity and immune response.

These components contribute to colostrum’s unique nutritional profile compared to standard dairy products, though it can be consumed in forms such as milk powder or concentrated dietary supplements.

Exercise-Induced Changes and Colostrum

Strenuous exercise is associated with exercise-induced increases in stress hormones, immune suppression, and upper respiratory tract symptoms. Previous studies exploring colostrum supplementation suggest potential benefits in buffering these changes, though placebo-controlled trials remain mixed in their findings.

Athletes interested in colostrum should understand that while some evidence points to improved recovery and fewer upper respiratory symptoms, consistency of results across studies is not absolute.

Functional Foods and Colostrum

Colostrum is increasingly marketed as part of the functional foods category, offering nutritional support beyond basic energy provision. Unlike whey protein or standard dairy products, colostrum is considered a specialised supplement with unique bioactive compounds. Many athletes include bovine colostrum daily as part of their nutritional programme, while others prefer to focus on traditional balanced diets with added supplements only when recommended.

Colostrum Dose and Programme Design

Colostrum dose varies across research, with some studies using several grams per day over weeks prior to competition, while others apply different regimens. A consistent factor is the use of daily supplementation over multiple weeks to observe outcome measures.

Individual tolerance, training phase, and nutritional composition of the supplement influence the ideal dose. Athletes are encouraged to consult with clinical nutritionists or sports dietitians to create a safe, effective programme.

The Role of Clinical Research and Meta-Analyses

Clinical research, including meta-analysis studies, continues to examine the effects of bovine colostrum supplementation on performance benefits, immunological outcomes, and body composition. While many trials report beneficial effects, others find no significant difference between colostrum supplementation and placebo-controlled groups.

This variability reinforces the importance of further research, particularly in competitive cycling, endurance sports, and physically active people across diverse training programmes.

Nutrition Content Claims vs Health Claims

It is crucial to highlight the difference between nutrition content claims and health claims when discussing colostrum supplements:

• Nutrition content claims describe the presence of a nutrient (e.g., “high in protein”). They are strictly defined under conditions such as the Nutrient Profiling Scoring Criterion (NPSC).
• Health claims link a nutrient or food to a health effect (e.g., “supports immune system”). These must be backed by strong scientific evidence and meet regulatory definitions, such as fruit and vegetable definitions in broader food categories.

Importantly, therapeutic claims—such as curing or preventing illness—are prohibited. This ensures products are marketed responsibly and consistently across both Australia and NZ.

Endorsements and Consumer Protection

Endorsements for colostrum supplements must remain independent. Rules prevent companies from misleading marketing through paid or unsubstantiated endorsements. Transition rules for new “added sugars” claims illustrate how food standards evolve to keep labelling accurate and protect athletes and consumers alike.

By maintaining these protections, the system ensures colostrum supplements are presented transparently, allowing athletes to make informed decisions without undue influence.

How These Rules Safeguard Athletes

For athletes, consumer protection rules are essential. They ensure that any claims about bovine colostrum supplementation are consistent, evidence-based, and free from misleading language. This creates confidence in product labelling, whether an athlete is purchasing milk powder, functional foods, or commercially available bovine colostrum supplements.

Conclusion

Colostrum for athletes is an area of growing interest, with some research exploring its potential to support recovery, immune response, gut health, and performance. While previous studies highlight promising outcomes, further research is required to establish consistency across outcome measures.

Athletes considering bovine colostrum supplementation should view it as part of a wider nutrition strategy, ideally guided by a sports dietitian or clinical nutritionist. Understanding the difference between nutrition content claims and health claims, alongside strict consumer protection rules, ensures that supplementation choices remain informed, balanced, and safe.

Disclaimer

This article is intended for general informational purposes only. It does not provide therapeutic claims or specific recommendations for health conditions. Athletes and physically active people should seek guidance from a qualified sports dietitian, clinical nutritionist, or healthcare professional before undertaking colostrum supplementation or any dietary programme.