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Spotlighting Colostrum...What We Know
Nutrition Specific for Running Performance Episode 843rd February 2022 • She Runs Eats Performs • Runners Health Hub
00:00:00 00:43:22

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Spotlighting Colostrum...What We Know

We probably all know that Colostrum is the first milk produced by ALL mammals just before giving birth to nourish their newborn. BUT did you know that Bovine Colostrum has been used in sport as a potential ergogenic aid for almost 25yrs??

So, to enlighten us all further, in this episode we:

  • Delve deeper into what Bovine Colostrum is and why it is proving popular in Sport
  • Discuss its known sports performance effects
  • Debate whether YOU could consider it as an ergogenic aid



Outlining the nutrient content of Bovine Colostrum


Determining some key nutritional differences between Bovine Colostrum and Human Colostrum  


Outlining some of the direct and indirect performance enhancing abilities of Bovine Colostrum including:

  • Body composition
  • Power and strength
  • Immune Function
  • Recovery from training 


Delving deeper into Bovine Colostrum’s potential ability to enhance body composition


Focusing on the benefits of Bovine Colostrum for recovery from training 


Discussing the effects of Bovine Colostrum on Digestive and Immune health


Debating whether to use Bovine Colostrum Supplementation or not with a focus on:

  • WADA (World Anti-Doping Agency) recommendations
  • Ethical factors to consider when choosing this supplement
  • Some ethical Bovine Colostrum products currently on the market 



Bovine Colostrum is the first milk produced by cows following calving and is highly nutritious for the new born calf 

It has been used in sport as a potential ergogenic aid for many years, however studies remain inconclusive regarding its direct benefits to sports performance

It is thought that BC may improve body composition and increase power and strength in resistance training as well as support recovery and immune function, so potentially supporting performance directly and indirectly.

Remember if you are vegan (maybe for some vegetarians too) then this is NOT a product for you as all forms of colostrum are derived from animals.

BC is NOT recommended by WADA (although not banned!!) due to its IGF-1 content so, if you compete regularly at a reasonably high level e.g. county, regional, national level then be mindful of its use

There are many products available to purchase, however ethical products are scarcer, so be discerning when making your choices if you decide to use this product.

Finally, if you are uncertain whether this is the correct supplement for you, remember there are many other milk-based products that could provide similar performance results e.g. milk, whey, casein products

FINAL WORD - Approach this supplement with caution because there are many other milk and dairy based foods and supplements available that may be sufficient for you as a runner to support your performance. 

Relate Topics:

Endurance Running and Immune system

Runner's Gut

Protein Powders: Do Runners Need Them?


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at

Happy Running!

Aileen and Karen 


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