Let's talk about something that sounds weird but works: bovine colostrum.
Yes, we're talking about the first milk produced by cows after giving birth. No, it's not as strange as it sounds when you understand what's actually in it. And yes, the research shows it can significantly impact your body composition, gut health, and recovery.
But here's what makes colostrum different from every other supplement being hyped on social media: it doesn't just support ONE aspect of training—it addresses multiple systems simultaneously. It's like the Swiss Army knife of sports nutrition, and the science is actually pretty compelling.
Let's break down exactly what colostrum does, why it matters for active women, and how it fits into a comprehensive training nutrition strategy.
What the Heck Is Colostrum, Anyway?
Colostrum is the first form of milk produced by mammals (including humans and cows) immediately after giving birth. It's produced for roughly 48-72 hours before transitioning to regular milk.
But calling it "milk" is kind of misleading—colostrum is more like liquid gold for immune and growth development. It's packed with:
Growth Factors:
- Insulin-like Growth Factor-1 (IGF-1) and IGF-2
- Transforming Growth Factor-alpha and beta (TGF-α, TGF-β)
- Platelet-Derived Growth Factor (PDGF)
- Epidermal Growth Factor (EGF)
Immune Components:
- Immunoglobulins (IgG, IgA, IgM)
- Lactoferrin
- Cytokines
- Proline-rich polypeptides (PRPs)
Nutrients:
- Proteins (including all essential amino acids)
- Vitamins and minerals
- Oligosaccharides and prebiotics
In newborns, colostrum literally jump-starts the immune system and supports rapid growth and development. In adults? The mechanisms are similar—enhanced immune function, gut health support, tissue repair, and growth factor stimulation.
The Body Composition Study: Lean Mass Gains Without Weight Gain
Let's start with the research that got everyone's attention: the Antonio et al. study published in Nutrition (2001).
The Study Design
Researchers took active men and women who were already training (aerobic and resistance training at least 3x per week) and randomly assigned them to either:
- Placebo group: 20 grams daily of whey protein
- Colostrum group: 20 grams daily of bovine colostrum powder
Both groups continued their regular training for 8 weeks. Body composition was assessed using DEXA (dual x-ray absorptiometry)—the gold standard for measuring body composition.
The Results Were Striking
Whey Protein Group:
- Significant increase in body weight (mean increase of 2.11 kg)
- No significant change in bone-free lean body mass
Colostrum Group:
- Significant increase in bone-free lean body mass (mean increase of 1.49 kg / approximately 3.3 pounds)
- No significant change in body weight
Translation: The whey protein group gained weight (likely a combination of muscle, water, and possibly fat). The colostrum group gained pure lean tissue WITHOUT increasing overall body weight.
This suggests the colostrum group experienced favorable body recomposition—gaining muscle while potentially losing fat, resulting in no net change in scale weight but a significant improvement in body composition.
Why This Matters for Women
For women who are focused on building lean muscle without "bulking up" or seeing the scale increase, this is huge. Colostrum appears to support lean mass gains while maintaining or even improving overall body composition.
The 1.49 kg (3.3 pounds) increase in lean mass over 8 weeks is substantial—that's approximately 0.4 pounds of lean tissue per week, which is at the upper end of what's naturally achievable for trained individuals.
The Gut Health Connection: Why Your Intestines Matter for Gains
Here's something most people don't consider: you can eat all the protein, take all the creatine, and train perfectly—but if your gut isn't functioning properly, you're not absorbing those nutrients effectively.
And here's the kicker: intense exercise damages your gut.
Exercise-Induced Intestinal Permeability (Leaky Gut)
Prolonged or intense exercise, especially in hot conditions, causes increased intestinal permeability—commonly called "leaky gut syndrome."
Here's what happens:
- During intense exercise, blood flow is redirected from your gut to your working muscles
- This creates temporary ischemia (lack of blood flow) in the intestinal lining
- The tight junctions between intestinal cells loosen
- Bacteria, toxins, and undigested food particles can "leak" through the gut lining into your bloodstream
- This triggers systemic inflammation and immune responses
Symptoms can include:
- GI distress during or after training
- Bloating and cramping
- Reduced nutrient absorption
- Increased inflammation
- Compromised immune function
- Fatigue and poor recovery
This is especially problematic for endurance athletes, high-intensity training, and anyone training in heat—but it affects ALL active individuals to some degree.
Colostrum Repairs the Gut Lining
Multiple studies show that bovine colostrum supplementation significantly reduces exercise-induced intestinal permeability.
Study 1: Athletes and Gut Permeability A 20-day supplementation period with just 500mg of bovine colostrum taken twice daily (1 gram total) decreased intestinal permeability and reduced stool concentrations of zonulin (a biomarker of leaky gut) in athletes.
Study 2: Heavy Exercise-Induced Gut Damage Research published in the American Journal of Physiology-Gastrointestinal and Liver Physiology showed that colostrum supplementation truncated (stopped) the increase in gut permeability caused by heavy exercise in athletes.
The Mechanism: Colostrum contains growth factors (particularly EGF and TGF-β) that:
- Stimulate the growth and repair of intestinal cells
- Strengthen tight junctions between cells
- Reduce inflammation in the gut lining
- Support the intestinal barrier function
A systematic review examining bovine colostrum supplementation for leaky gut syndrome in athletes concluded: "BC supplementation may be highly beneficial in improving gut permeability in athletes."
Why This Matters for Your Training
Better nutrient absorption = more of your protein, creatine, and other supplements actually get used by your body
Reduced inflammation = better recovery, less muscle soreness, improved adaptation to training
Enhanced immune function = fewer sick days, more consistent training, better progress
Improved gut-brain axis function = better mood, reduced brain fog, enhanced cognitive function
You literally cannot optimize body composition if your gut isn't functioning properly. Period.
The IGF-1 and Growth Factor Story
The main growth factor in bovine colostrum is Insulin-like Growth Factor-1 (IGF-1), which plays a critical role in muscle growth and maintenance.
What IGF-1 Does
IGF-1 is an anabolic hormone that:
- Stimulates muscle protein synthesis
- Promotes satellite cell proliferation (muscle stem cells that enable muscle growth)
- Enhances nutrient uptake into muscle cells
- Supports tissue repair and recovery
- Maintains muscle mass and function in adults
IGF-1 is naturally produced in response to growth hormone, but levels decline with age, during caloric restriction, and in response to stress.
Does Oral Colostrum Actually Increase IGF-1?
This is where it gets interesting. Some research shows that oral colostrum supplementation can increase serum IGF-1 levels, while other studies show no systemic increase but local effects in the gut and muscle tissue.
Even if systemic IGF-1 doesn't significantly increase, the growth factors in colostrum appear to exert local effects:
- Supporting intestinal cell growth and repair (which improves nutrient absorption)
- Enhancing muscle tissue responsiveness to training stimuli
- Supporting satellite cell activation for muscle growth
The body composition results from the Antonio study (1.49 kg lean mass gain) suggest that SOMETHING is working at the muscular level, whether through increased IGF-1 or other mechanisms.
Immune Support: Training Hard Without Getting Sick
Intense training suppresses immune function. This is called the "open window" hypothesis—after hard training sessions, your immune system is temporarily compromised, making you more susceptible to illness.
For women, this is compounded by:
- Hormonal fluctuations throughout the menstrual cycle that affect immune function
- Higher rates of autoimmune conditions
- Increased stress from juggling training, work, family, and life responsibilities
Colostrum's Immune Components
Bovine colostrum contains high concentrations of:
Immunoglobulins (Antibodies):
- IgG, IgA, IgM provide passive immunity against pathogens
- Help neutralize bacteria and viruses before they cause infection
Lactoferrin:
- Binds iron, making it unavailable to harmful bacteria
- Has direct antimicrobial properties
- Modulates immune responses
Cytokines and Growth Factors:
- Regulate immune cell function
- Support tissue repair
- Modulate inflammatory responses
Proline-Rich Polypeptides (PRPs):
- Regulate immune system activity
- Can stimulate underactive immune responses
- Can calm overactive immune responses (beneficial for autoimmune tendencies)
The Research on Colostrum and Immunity in Athletes
While results are mixed on direct performance benefits, studies consistently show that colostrum supplementation:
- Reduces upper respiratory tract infections in athletes
- Maintains salivary IgA levels (first line of defense against pathogens)
- Reduces markers of immune system stress following intense training
- May prevent the immune suppression typically seen after hard training
A study on football players supplementing with bovine colostrum long-term showed that while there was no direct impact on exercise performance parameters, the active ingredients in colostrum appeared to indirectly improve exercise capacity by reducing illness and supporting recovery.
Translation: You can't train consistently if you're constantly sick. Colostrum helps you stay healthy so you can actually execute your training program.
The Performance Question: Does Colostrum Make You Stronger or Faster?
The honest answer: the research is mixed.
Some studies show improvements in:
- Buffer capacity (ability to neutralize acid during high-intensity exercise)
- Time to exhaustion in cycling performance
- Muscle function and strength (particularly lower body)
Other studies show no additional performance benefits over whey protein alone.
Here's the nuanced take: Colostrum probably doesn't directly enhance acute performance like caffeine or creatine does. What it DOES do is create the metabolic and physiological environment for better training adaptations over time by:
- Enhancing nutrient absorption (so you get more from your diet and supplements)
- Reducing gut-related inflammation (better recovery)
- Supporting immune function (consistent training without illness)
- Potentially increasing IGF-1 or growth factor activity (muscle growth and repair)
It's not a pre-workout. It's infrastructure—the foundational support that allows everything else to work better.
Dosing and Practical Application
Based on the research, effective dosing for bovine colostrum appears to be:
Standard Dose
10-20 grams daily split into 1-2 doses
- This is the dosage used in the Antonio study showing lean mass gains
- Can be taken with meals or mixed into shakes
Gut Health Focus
1-2 grams daily may be sufficient for gut health benefits
- The study showing reduced intestinal permeability used just 1 gram daily (500mg twice daily)
- Lower doses may be effective specifically for gut support
Timing
- Can be taken anytime, with or without food
- Some prefer taking it pre-workout or post-workout with protein
- For gut health, consistent daily intake matters more than timing
Quality Matters
Look for:
- Bovine colostrum from grass-fed cows
- First-milking colostrum (collected within first 24 hours)
- Cold-processed to preserve bioactive compounds
- Tested for purity and quality
Considerations
- Colostrum is generally well-tolerated with minimal side effects
- If you're lactose intolerant, start with a lower dose (colostrum is typically low in lactose but not zero)
- Pregnant or nursing women should consult healthcare providers before supplementing
Why Colostrum Completes the Protein + Creatine Stack
At Cheeky Glute Nutrition, we formulated our combo with protein + creatine + colostrum for specific, synergistic reasons:
The Protein Provides:
- Amino acid building blocks for muscle protein synthesis
- Essential nutrients for recovery and growth
- Insulin response to support nutrient uptake
The Creatine Provides:
- Energy system support (phosphocreatine for ATP regeneration)
- Enhanced training capacity (more reps, heavier loads)
- Cell volumization and growth signaling
- Brain energy support
The Colostrum Provides:
- Gut health and enhanced nutrient absorption (so you actually USE the protein and creatine)
- Growth factors (IGF-1) to support muscle development
- Immune support for consistent training
- Anti-inflammatory effects for better recovery
- Systemic health benefits beyond just muscle
The synergy: You can take the best protein and creatine in the world, but if your gut is damaged and not absorbing nutrients properly, you're wasting your money. Colostrum fixes the absorption problem while providing its own muscle-building and recovery benefits.
It's not about just ONE thing—it's about creating a complete system that addresses energy (creatine), building blocks (protein), and absorption + recovery + immune function (colostrum).
The Body Recomposition Advantage
Let's circle back to the most compelling finding: the colostrum group in the Antonio study gained 1.49 kg of lean mass without increasing body weight.
This is the holy grail for most women: building muscle while maintaining or even reducing overall body weight, resulting in a leaner, more defined physique.
The mechanism likely involves:
- Enhanced muscle protein synthesis from growth factors
- Improved nutrient partitioning (nutrients going to muscle instead of fat)
- Reduced inflammation allowing better recovery and adaptation
- Better gut health improving overall nutrient utilization
When combined with:
- Progressive resistance training (building mechanical tension)
- Adequate protein intake (providing amino acids)
- Creatine supplementation (enhancing training capacity and energy systems)
- Colostrum (supporting gut health, growth factors, and immune function)
You create the optimal environment for body recomposition—building muscle while maintaining or losing fat.
The Bottom Line: Infrastructure Over Hype
Colostrum isn't sexy. It doesn't give you an immediate pump or energy rush. It won't make you lift 50 pounds more on your squat next week.
What it DOES do is build the infrastructure that allows everything else to work better:
- Your gut absorbs nutrients more efficiently
- Your immune system stays strong so you can train consistently
- Your body recovers faster from training stress
- Your muscles respond better to training stimuli
- Your overall body composition improves over time
In the Antonio study, 8 weeks of colostrum supplementation (20g daily) combined with regular training resulted in 3.3 pounds of pure lean mass gain without increasing body weight. That's significant body recomposition.
Combined with creatine (for energy and training capacity) and protein (for amino acids), colostrum completes the trifecta of supplements that address the three critical systems for muscle growth:
- Energy availability (creatine)
- Building blocks (protein)
- Absorption, recovery, and systemic health (colostrum)
Your body is a system, not a collection of isolated parts. Colostrum supports that system at the foundational level—your gut health, immune function, and tissue repair mechanisms.
And sometimes, the least flashy supplement is the one that makes the biggest long-term difference.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
The Science, Cited: This article references peer-reviewed research including Antonio et al. (Nutrition, 2001) on body composition effects, systematic reviews on colostrum and leaky gut syndrome in athletes, and studies on intestinal permeability, growth factors, and immune function. All mechanisms and dosing recommendations reflect controlled research studies on active populations.
