Effects of Whey and Pea Protein Supplementation on Exercise-Induced Muscle Damage
A randomised trial.
This study compared the effects of pea protein, whey protein, and water supplementation on muscle damage, inflammation, delayed onset muscle soreness (DOMS), and physical performance after eccentric exercise in non-athletic males.
PMID: 32784847
Key Points
92 non-obese, non-athletic males aged 18-55 participated in the study.
Participants were randomised to receive pea protein, whey protein, or water supplementation.
Protein supplements were given at 0.9 g/kg/day, divided into three doses, for 5 days after the exercise bout.
The eccentric exercise protocol consisted of 16 different exercises over 90 minutes.
Methods
Double-blind, randomised trial design.
Participants performed fitness tests and a 90-minute eccentric exercise bout.
Blood biomarkers, DOMS, and performance measures were assessed over 5 days post-exercise.
Supplements were consumed immediately after exercise and three times daily for 5 days.
Results
The eccentric exercise-induced significant muscle damage, soreness, and reduced performance.
Whey protein significantly attenuated post-exercise blood biomarkers of muscle damage compared to water, with large effect sizes for creatine kinase and myoglobin on days 4 and 5.
Pea protein had an intermediate, non-significant effect compared to water.
No significant differences were found between whey and pea protein supplementation.
Neither protein supplement significantly affected DOMS or fitness test performance compared to water.
Practical Implications
A high intake of whey protein for 5 days after intensive eccentric exercise may help mitigate muscle damage biomarkers.
Pea protein may offer some benefits, though less pronounced than whey protein.
Protein supplementation may not significantly impact DOMS or short-term performance recovery.
