If you’re a gym regular, chances are you’ve been hearing some buzz around peptides—and not in relation to the ever-popular collagen peptides that dominate beauty supplement shelves.
Peptides go beyond what your average BCAAs or protein shake can do on their own. In fact, they’re quickly emerging as one of the most exciting frontiers in sports nutrition, thanks to their unique ability to help build muscle, speed up recovery, and improve endurance.
- ABOUT OUR EXPERTS: Brittany Michels, R.D.N., is a registered dietitian and The Vitamin Shoppe nutritionist. Chris Ryan, C.S.C.S, is a certified strength and conditioning specialist and founder of Chris Ryan Fitness. Andy Franklyn-Miller, Ph.D., is Nuritas’ Chief Medical and Innovation Officer.
what are peptides, exactly?
Put simply, peptides are short chains of amino acids—the same building blocks that make up protein. But different from full proteins, peptides are smaller and more specialized, which means they can be designed to deliver targeted effects in the body, says Brittany Michels, R.D.N., The Vitamin Shoppe nutritionist. “Peptides play a crucial role in regulating many bodily functions, acting as hormones, neurotransmitters, immune defenders, and more,” she explains.
What makes peptides stand out in the gym world is that, unlike protein or BCAAs that act as building blocks for muscle, peptides help direct how your body uses those building blocks, explains Chris Ryan, C.S.C.S and founder of Chris Ryan Fitness. “They can help your body build muscle more efficiently, bounce back faster after tough workouts, and feel less sore the next day—so you can keep showing up and performing your best,” he says.
Read More: Your Ultimate Guide To BCAAs
How Peptides Are Changing the Sports Nutrition Game
Peptides aren’t new to science, but their application in performance nutrition is exploding. According to The Vitamin Shoppe’s 2025 Health & Wellness Trend Report, searches for peptides on vitaminshoppe.com have jumped more than 550 percent in the past year. That spike is thanks to growing clinical research, new delivery formats, and patented blends like PeptiStrong™, which are specifically engineered for athletic performance.
In the brain and nervous system, some peptides function as neurotransmitters or neuromodulators. For example, endorphins help reduce pain and promote a sense of well-being, while oxytocin is known for its role in bonding, childbirth, and lactation, Michels explains. Peptides also help keep your immune system strong. “Some act like natural antibiotics, helping your body fight off bacteria and viruses so you can stay healthy and better fend off illness,” she says. But the real reason athletes are paying attention is that specific peptides have been shown to accelerate muscle recovery, enhance strength, and reduce post-workout fatigue.
Formulas that combine creatine, specifically, with peptide complexes like PeptiStrong® are becoming popular because they offer the best of both worlds—the muscle-building benefits of creatine plus the recovery and performance perks of peptides. One to check out: MuscleTech’s Muscle Peptide 185™, which contains a patented peptide blend (DL185™) that’s been clinically shown to activate muscle protein synthesis by 159 percent. Another—AN Performance Creatine + Peptide—is the brand’s best-performing product at The Vitamin Shoppe this year.
“Peptides represent a smarter, more strategic approach to training,” says Ryan. “You’re not just giving your body fuel—you’re giving it instructions.”
How Peptides Differ From Protein-Based Supplements
It’s worth pointing out that, unlike collagen peptides—which mostly support areas like your joints, bones, and skin—sports peptides are more performance-focused. They work behind the scenes to build strength and muscle more efficiently, notes Ryan. “Think of collagen as supporting your body’s frame, while performance peptides help power up what that frame can do,” he says.
According to Andy Franklyn-Miller, Ph.D., Nuritas’ Chief Medical and Innovation Officer, peptides differ from other protein-based supplements like collagen or BCAAs because they act as signaling molecules rather than substrates. “Think about building a wall—peptides are the site foreman directing how and how fast to build with the bricks, not the bricks themselves like collagen and BCAAs,” he explains. “Peptides work as teachers, with quick, fast instruction that amplifies the use of the building blocks.”
Read More: Have You Been Getting Your Collagen Dose Wrong?
What to Know Before Trying Peptides
Before you dive into the world of peptides, here’s what to keep in mind.
Not all peptides are the same
There are lots of different peptides out there, and each one serves a different purpose. Some (like collagen peptides) support skin, hair, nails and joints, while others are more focused on muscle repair, strength, and recovery. There are also peptides that support gut health, immune function, fat metabolism, and even hormone regulation. With so many options, it’s important to start by identifying your personal goals, suggests Ryan—whether that’s improving athletic performance, speeding up recovery, supporting healthy aging, or enhancing skin health. That’s where targeted peptide supplements can offer a more personalized approach.
Quality Always matters
Peptides are active compounds, so sourcing and formulation make a difference. Michels recommends looking for supplements that are third-party tested for quality and purity and avoiding anything that sounds too good to be true (especially if it’s an injectable peptide not prescribed by a healthcare provider).
Patience pays off
Peptides work with your body, not against it—so don’t expect overnight results. The timeline of seeing noticeable benefits from peptide supplementation can vary depending on the type of peptide, the individual’s health status, and the specific goals, according to Michels.
Summary
Formerly associated only with collagen supplements, peptides are quickly gaining popularity with the gym crowd as a performance tool that helps your body build muscle, recover faster, prevent injury, and continue to improve.
With research-backed ingredient blends like PeptiStrong™ and DL185™ leading the way, peptide supplements are changing the game when it comes to strength and recovery support.
This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.