Colostrum has been studied more in athletes than in any other group. Trials suggest it may support upper respiratory health during hard training and help limit the rise in gut permeability after heavy exercise. Studies typically used 10–20 g a day for weeks. Athletes in drug-tested sport should note that WADA advises against colostrum because it contains IGF-1.
Key takeaways
- A 2016 meta-analysis of 152 exercising adults found 44% fewer days with upper respiratory symptoms with colostrum (Jones et al., 2016).
- In a small crossover study, colostrum reduced the exercise-related rise in gut permeability by 80% (Marchbank et al., 2011).
- Benefits appear most during periods of heavy training, and no adverse safety reports were found in sport trials (Davison, 2021).
- WADA advises athletes against colostrum because of its IGF-1 content, even though 40 g a day for months didn't raise blood IGF-1 (Playford and Weiser, 2021).
Why do athletes take colostrum?
Heavy training is a stress on the body. Big training blocks, travel and competition can leave athletes feeling run down, and hard sessions also put the gut under pressure. Colostrum has been studied in both of these areas.
In his 2021 review of colostrum in sport and exercise, Glen Davison noted that effects on immune markers at rest were inconsistent, but benefits tended to show up during periods of heavy training. In other words, colostrum seems most relevant when the load is high. If you're new to colostrum, our Colostrum 101 guide covers the basics.
Colostrum and upper respiratory health during training
Jones and colleagues (2016) pooled five randomised controlled trials involving 152 exercising adults who took colostrum or a placebo for 8–12 weeks. Compared with placebo, colostrum was associated with:
- 44% fewer days with upper respiratory symptoms (rate ratio 0.56)
- 38% fewer episodes of upper respiratory symptoms (rate ratio 0.62)
That's a meaningful result for anyone whose training plan has been derailed by a sniffly week. The caveat: four of the five trials had a moderate to high risk of bias, and the total number of people was small. For the full breakdown, see colostrum and immune support: what the research says.
Colostrum and the gut during hard exercise
Heavy exercise can make the gut lining more permeable, meaning it lets through more than it usually would. Marchbank and colleagues (2011) ran a double-blind crossover study in 12 volunteers. After 14 days of placebo, heavy exercise increased gut permeability 2.5-fold. After 14 days of colostrum (around 20 g a day, according to Davison's review), that rise was reduced by 80%.
A 2024 meta-analysis of 10 trials also found colostrum improved sugar-test markers of gut permeability, though results varied widely between studies (Hajihashemi et al., 2024). Read more in colostrum and gut health.
How much colostrum did the studies use?
This is the part that often gets skipped. Research doses were typically much larger than a standard supplement serve.
| Study | Who | Colostrum amount | Duration | Main finding |
|---|---|---|---|---|
| Jones et al., 2016 (meta-analysis) | 152 exercising adults, 5 trials | Varied by trial | 8–12 weeks | 44% fewer days with upper respiratory symptoms |
| Marchbank et al., 2011 | 12 volunteers | About 20 g/day | 14 days | 80% smaller rise in gut permeability after heavy exercise |
| Davison, 2021 (review) | Sport and exercise studies | Typically 10–20 g/day, some up to 60 g | Various | Benefits most during heavy training |
For context, one level teaspoon of MUUU Colostrum Powder is 2 g (2,000 mg), and two MUUU capsules are 1,000 mg. Always follow the label directions, and if you're considering amounts closer to those used in research, talk to a sports dietitian or doctor first.
Is colostrum allowed in drug-tested sport?
Colostrum naturally contains IGF-1, a growth factor, at 50–2,000 µg/L (McGrath et al., 2015). IGF-1 is on the World Anti-Doping Agency (WADA) Prohibited List, and WADA advises athletes against using colostrum for that reason (Davison, 2021).
It's worth knowing that research has found 40 g of colostrum a day for months did not raise blood IGF-1 levels (Playford and Weiser, 2021). Even so, anti-doping rules work on strict liability: athletes are responsible for anything they take. If you compete under an anti-doping code, check with your sport's governing body or Sport Integrity Australia before using colostrum, and follow their advice.
Is colostrum safe for active people?
Davison's 2021 review reported no adverse safety reports in sport trials. Colostrum is a dairy food, though, so it isn't suitable for anyone with a cow's milk allergy, and it contains some lactose. Our article is colostrum safe? covers allergies, lactose, pregnancy and medications.
Fitting colostrum into a training routine
- Be consistent. The studies above used daily intake over 2–12 weeks, so a steady habit matters more than perfect timing.
- Keep it cool-ish. Add powder to smoothies, shakes or yoghurt, not straight into a steaming coffee. IgG starts to be affected above about 65°C (Bogahawaththa et al., 2017).
- Powder for flexibility, capsules for travel. Powder makes it easier to scale amounts; capsules are easy in a kit bag. The MUUU Duo gives you both.
- Don't skip the basics. Sleep, fuelling and sensible load management do the heavy lifting. Colostrum is a support act, not the headliner.
FAQs
Will colostrum improve my performance?
The research summarised here focuses on upper respiratory symptoms and gut permeability during training, not on speed, strength or endurance. We don't make performance claims.
Should I take colostrum before or after training?
There's no strong evidence that timing matters. The trials used daily intake over weeks, so choose a time you'll stick to, such as in a post-training smoothie.
Can I use colostrum if I'm tested for drugs in sport?
WADA advises athletes against it because colostrum contains IGF-1, which is prohibited. Check with your sport's governing body or Sport Integrity Australia before using it.
References
- Jones AW, March DS, Curtis F, Bridle C. Bovine colostrum supplementation and upper respiratory symptoms during exercise training: a systematic review and meta-analysis of randomised controlled trials. BMC Sports Sci Med Rehabil. 2016;8:21. https://doi.org/10.1186/s13102-016-0047-8
- Marchbank T, et al. The nutriceutical bovine colostrum truncates the increase in gut permeability caused by heavy exercise in athletes. Am J Physiol Gastrointest Liver Physiol. 2011;300:G477–G484. https://doi.org/10.1152/ajpgi.00281.2010
- Davison G. The use of bovine colostrum in sport and exercise. Nutrients. 2021;13(6):1789. https://www.mdpi.com/2072-6643/13/6/1789
- Hajihashemi P, et al. Dig Dis Sci. 2024. https://doi.org/10.1007/s10620-023-08219-2
- Playford RJ, Weiser MJ. Bovine colostrum: its constituents and uses. Nutrients. 2021;13(1):265. https://www.mdpi.com/2072-6643/13/1/265
- McGrath BA, Fox PF, McSweeney PLH, Kelly AL. Composition and properties of bovine colostrum: a review. Dairy Sci Technol. 2016;96:133–158 (published online 2015). https://link.springer.com/article/10.1007/s13594-015-0258-x
- Bogahawaththa D, et al. Food Hydrocolloids. 2017;72:350–357. https://doi.org/10.1016/j.foodhyd.2017.06.017
This article is general information, not medical advice. Always read the label and follow the directions for use.
