Plant-based protein for resistance-trained individuals 🌱💪

Time to ditch the whey?

Effect of Plant-Based Proteins on Recovery from Resistance Exercise-Induced Muscle Damage in Healthy Young Adults-A Systematic Review

Study Details

This new systematic review compiled evidence from 24 studies (938 participants)…

…to establish the effects of plant-based proteins on muscle recovery after exercise in resistance-trained young adults 🏋️

Here are the key findings ⬇️

Key Findings

Plant-based proteins primarily involved…

🌱 Soy

🫛 Pea

🍚 Rice

🌿 Hemp

🥔 Potato

🥤 Plant protein blends

Doses ranged from 15 - 50g, typically post-exercise ⚖️

Studies showed that single-source plant proteins generally offer limited benefits compared to animal proteins (e.g. whey)‼️

…particularly in acute recovery settings 🔋

However, well-formulated plant protein blends (e.g. pea / rice / canola) can stimulate MPS at levels comparable to whey when doses provide…

📈 ≥30 g protein

🧬 ~2.5 g leucine

Soy and pea protein may also improve…

🔋 Subjective recovery outcomes

💥 Muscle damage biomarkers

Conclusion

Well-formulated plant proteins can support training adaptations and recovery in resistance trained individuals ✅

But this is very much dictated by total protein dose and adequate leucine content ⚠️

If choosing a plant-based protein, pay attention to both these key details 🔍

Reference

https://pubmed.ncbi.nlm.nih.gov/40806155/

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