Colostrum is the latest supplement to have its moment (or should we say “moo”-ment?) in the spotlight. From social media to specialty stores, its many health benefits—including gut health,  immunity, and athletic recovery—are being touted. But what exactly is it?

“Colostrum is a natural milky fluid that’s produced by mammals as the first secretion of the mammary glands,” explains Josh Schlottman, C.S.C.S., C.P.T. In other words, before breastmilk comes in, colostrum beats it to the punch. 

Given its origins, it may surprise you that colostrum’s popularity is on the rise partly because of its fitness perks. Below, registered dietitians and certified personal trainers share tips on how and when to take it for maximum impact.

• ABOUT OUR EXPERTS: Josh Schlottman, C.S.C.S., C.P.T., is a certified strength and conditioning specialist, certified personal trainer, and founder of Trainer Josh Fitness. Sydney Lappe, M.S., R.D.N., is a registered dietitian with Top Nutrition Coaching.

Colostrum Basics

As the first food a baby eats, colostrum is naturally packed with antibodies, immune compounds, growth factors, protein, vitamins, and minerals. These help support a newborn’s immune system, gut health, and early development, says Sydney Lappe, M.S., R.D.N., of Top Nutrition Coaching. Thus, it provides initial nutrition and passive immunity to babies, she says. 

But colostrum benefits aren’t just for infants. “Science shows that colostrum promotes overall health, enhances immune function, improves gut health, and aids athletic recovery,” says Schlottman. It is even referred to as “liquid gold” and the “mother of the microbiome” in the health industry, she adds.

Most supplements come from cows and are collected shortly after calving. They’re then turned into powders, capsules, or drinks, explains Lappe.

Taking Colostrum For Fitness Benefits

So what’s the deal with colostrum and workouts, and should you take it before or after exercise for best results?

“Taking colostrum before training is often emphasized for gut and immune support—especially for endurance athletes, during intense training, or in workouts in the heat,” says Lappe. 

Read More: What To Know About Working Out In The Heat

The research is still mixed. “Colostrum likely won’t boost your energy, strength, focus, or workout performance from a single pre-workout serving,” says Lappe. “Potential benefits seem more tied to taking it consistently over time than timing it around workouts, specifically.”

On the other hand, she says, “Some research suggests regular colostrum supplementation may help reduce exercise-related gut stress and GI symptoms, which could make longer or harder sessions easier to tolerate.”

During hard exercise, blood flow is diverted away from your digestive system. This can cause severe gastric distress and “runner’s diarrhea,” Lappe explains. By taking colostrum right before intense exercising and/or in the heat, you might prevent gastric distress because it helps to strengthen the intestinal lining.

Besides helping prevent digestive upset, Schlottman says that colostrum is also a potent precursor to growth hormones and enhances IGF-1 levels, so it can be a terrific building block for muscle. (Quick science lesson: IGF-1 refers to insulin-like growth factor 1. It’s a hormone that promotes growth in bones and tissues.)

As for any potential negatives for taking colostrum before a workout, there are none, according to Schlottman. “Unless you have severe lactose intolerance, then taking it could, in theory, cause minor gas and bloating.”

How about taking your dose post-workout? “Some research suggests it may support recovery after intense training, particularly in athletes with high training volumes or in endurance athletes.”

And, just like taking colostrum pre-workout could help prevent the dreaded exercise-induced “runs,” taking it post-workout may have digestive benefits, too. “Intense workouts can cause systemic inflammation and leaky gut, so this makes colostrum a fantastic post-workout tool to help patch up the intestinal lining and control full-body inflammation and immune system overactivity,” notes Schlottman. 

Read More: How To Tell If Your Immune System Needs Support—And Where To Start

Hot tip: Try colostrum powder as an ingredient in post-workout recovery meals, like a superfood smoothie or protein shake. Or, if you’re already whipping up a bowl of protein powder overnight oats, it’s easy to toss in a small scoop of colostrum as well.

Other Tips For Taking Colostrum

Looking to add colostrum to your supplement routine? Schlottman and Lappe offer the following tips:

• Taking colostrum on an empty stomach allows its bioactive compounds to bypass stomach acid and be absorbed directly. 
• Take it any time you’re exposed to an immune system assailant, such as during cold and flu season. 
• Consider colostrum as a tool to help heal leaky gut. And talk to your doctor about adding it if you’ve recently had a round of antibiotics.

The Bottom Line

There’s good reason for colostrum’s nicknames of “liquid gold” and “mother of the microbiome.” This milky substance may be worth a try for athletic recovery, gut health, immunity, and overall wellness. 

If you take colostrum before a workout, it may help to avoid any potential gastric distress. On the other hand, if you take it after a workout, it could help patch up the intestinal lining and reduce immune system overactivity. “Otherwise, the best time is probably the one you’ll realistically remember to take consistently. Whether that’s first thing in the morning, after a workout, or before bed is mostly a personal preference,” says Lappe.