Get Your Personalized Supplement StackSupplement Stack Quiz

Marine Protein

Also known as: Marine protein, Marine protein hydrolysate, Fish protein, Marine collagen peptides, Marine Protein

Overview

Marine protein supplements are derived from marine organisms, primarily fish and seafood. They provide a high-quality source of protein, including essential amino acids, crucial for various bodily functions. These proteins can be consumed in intact form or hydrolyzed into peptides to enhance absorption and digestibility. Marine protein supplements are primarily used to support muscle mass, strength, and physical function, particularly when combined with resistance exercise. Some research also explores their potential cardiovascular benefits. Marine protein hydrolysates are investigated for their bioactive properties, offering potential advantages in terms of bioavailability. While evidence supports the general benefits of protein supplementation, specific advantages of marine protein, especially in certain populations like older adults, require further research. They are generally considered safe, with the main concern being potential allergic reactions in individuals with seafood allergies.

Benefits

Marine protein supplementation, like other protein sources, significantly enhances muscle strength and fat-free mass gains when combined with resistance exercise training (RET). A meta-analysis showed protein supplementation increased one-repetition maximum strength by 2.49 kg and fat-free mass by 0.30 kg. Another meta-analysis found protein supplementation supports lean-mass accretion (SMD +0.75 kg) and reduces fat mass (SMD −0.99 kg) during concurrent training in physically active populations. However, a randomized controlled trial showed limited benefit of marine protein hydrolysate supplementation on physical function and strength in older adults, suggesting effects may be population-specific or dose-dependent. Marine collagen peptides may offer cardiovascular benefits, but this evidence is preliminary and not specific to muscle outcomes. Protein supplementation is generally more effective in resistance-trained individuals and younger adults, with benefits decreasing with age.

How it works

Marine proteins provide essential amino acids, particularly leucine, which plays a key role in stimulating muscle protein synthesis. This process is primarily mediated through the mammalian target of rapamycin (mTOR) signaling pathway, a critical regulator of cell growth and metabolism. By activating mTOR, marine proteins support skeletal muscle remodeling and hypertrophy during exercise. Hydrolyzed marine proteins may offer improved amino acid absorption kinetics, allowing for faster delivery of amino acids to muscle tissues. This enhanced absorption can potentially optimize muscle protein synthesis and recovery after exercise.

Side effects

Marine protein supplements are generally considered safe, with no serious adverse effects consistently reported in clinical trials. Common side effects are rare, but some individuals may experience mild gastrointestinal discomfort. Allergic reactions are a potential concern, especially in individuals with known seafood allergies. There are no significant drug interactions documented for marine protein supplements. Individuals with a known allergy to fish or seafood should avoid marine protein supplements. Caution is advised in individuals with seafood allergies, and older adults may require tailored dosing. It is important to monitor for any adverse reactions and discontinue use if any concerning symptoms develop.

Dosage

A total protein intake of around 1.6 g/kg/day is generally recommended to maximize resistance exercise training-induced gains, and marine protein can contribute to this total. Supplement doses often range from 20-30 g per serving, typically consumed post-exercise to support muscle protein synthesis. There is no established upper limit for marine protein intake, but exceeding approximately 1.6 g/kg/day of total protein may not provide additional muscle-building benefits. Hydrolyzed marine protein may offer faster absorption, potentially optimizing post-exercise recovery. Adequate energy intake and consistent resistance training are essential cofactors for maximizing the benefits of marine protein supplementation.

FAQs

Is marine protein more effective than other protein sources?

Evidence supports general protein supplementation benefits; marine protein hydrolysates may have similar efficacy, but limited direct comparative data exist. Choose based on personal preference and dietary needs.

Is it safe for older adults?

Generally safe, but benefits on physical function in older adults are limited and require further research. Consult a healthcare professional before starting any new supplement regimen.

How soon will I see results?

Muscle strength and mass improvements typically require ≥6 weeks of consistent supplementation combined with resistance training. Individual results may vary based on diet, training intensity, and genetics.

Can it cause allergies?

Yes, individuals allergic to seafood should avoid marine protein supplements. Always check the ingredient list and be aware of potential cross-contamination during manufacturing.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/28698222/ – This meta-analysis of 49 RCTs (n=1863) examined the impact of dietary protein supplementation with resistance exercise training (RET) lasting ≥6 weeks. The study revealed significant increases in muscle strength (2.49 kg) and fat-free mass (0.30 kg) with protein supplementation. It also noted that the effectiveness of protein supplementation decreased with age, and protein intake exceeding 1.62 g/kg/day did not provide additional benefits.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8145048/ – This systematic review and meta-analysis evaluated the effects of protein supplementation on adaptations during arduous concurrent training in active populations. The study found that protein supplementation led to lean mass gains (SMD +0.75 kg) and reductions in fat mass (SMD −0.99 kg). While the sample sizes were adequate, the study noted that protein turnover data were often missing, highlighting the need for further research in this area.
https://www.mdpi.com/1660-3397/19/2/62 – This double-blind RCT assessed the effects of marine protein hydrolysate in older adults over a 12-month period. The study found limited benefits on physical function and strength in this population. The methodology and sample size were appropriate, suggesting that marine protein hydrolysate alone may not significantly improve outcomes in older adults.
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-collagen-peptide-supplementation-on-cardiovascular-markers-a-systematic-review-and-metaanalysis-of-randomised-placebocontrolled-trials/D1BD51038B71D9A9BCA7880B1F6649F0 – This systematic review and meta-analysis examined the effects of collagen peptide supplementation on cardiovascular markers. The study included randomized placebo-controlled trials and found potential cardiovascular benefits associated with collagen peptide supplementation. However, the findings are preliminary and not specifically related to muscle outcomes.
https://www.mdpi.com/2072-6643/16/7/941 – This research explores the potential health benefits of marine-derived peptides, focusing on their antioxidant, anti-inflammatory, and immunomodulatory properties. It highlights the diverse range of bioactive compounds found in marine sources and their potential applications in promoting human health. The study emphasizes the need for further research to fully understand the mechanisms and efficacy of these peptides.