Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Tripeptides are short chains of three amino acids and can be derived from protein hydrolysates, such as collagen or milk proteins. In the context of athletic and exercise aids, certain tripeptides—particularly those derived from collagen—have been studied for their potential to support muscle recovery, reduce exercise-induced joint pain, and improve body composition. The scientific evidence supporting their use is preliminary but growing. A handful of small, randomized controlled trials suggest that supplementation with specific tripeptide-rich collagen hydrolysates may help reduce joint discomfort in physically active individuals and possibly promote faster recovery after exercise. Additionally, some research indicates that bioactive tripeptides may enhance muscle protein synthesis, though these effects are not as robust as those observed with longer-chain peptides or intact proteins like whey. However, the evidence is far from conclusive. Most studies are limited by small sample sizes, short durations, and heterogeneity in the source and composition of the tripeptides studied. There is a lack of large, high-quality trials specifically using isolated tripeptides (as opposed to mixed peptides) for athletic performance or recovery. As such, while there is a scientific rationale for their use and some supportive early data, the overall quality and quantity of evidence is modest, warranting a rating of 2 out of 5. Further research is needed to clarify the efficacy and optimal dosing of tripeptides as athletic and exercise aids.

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