Plant Protein Blend Caused Similar Muscle Recovery As Whey in Trained Adults
A randomised controlled trial.
This study investigated the effectiveness of a novel plant-based protein blend compared to whey protein in stimulating myofibrillar protein synthesis (MyoPS) after resistance exercise.
PMID: 38537270
Key Points
Aim
To compare the post-exercise MyoPS response following ingestion of a novel plant-derived protein blend with an isonitrogenous bolus of whey protein.
Methods
Participants: 10 healthy, resistance-trained young adults (8 males, 2 females; age: 26 ± 6 years; BMI: 24 ± 3 kg·m^-2^).
Design: Randomised, double-blind crossover study.
Procedure:
Participants received a primed continuous infusion of L-[ring-2H5]-phenylalanine.
Completed a bout of bilateral leg resistance exercise.
Ingested either 32 g of whey protein (WHEY) or a plant protein blend (BLEND; 39.5% pea, 39.5% brown rice, 21.0% canola).
Blood and muscle samples were collected at rest and 2 and 4 hours after exercise and protein ingestion.
Results
Both WHEY and BLEND significantly increased MyoPS rates over a 0-2 h and 2-4 h period post-exercise.
No significant differences were observed between WHEY and BLEND conditions during either period or throughout the entire 0-4 h postprandial period.
Related
Practical Takeaways
Plant-based protein blends can be as effective as whey protein in stimulating muscle protein synthesis after resistance exercise.
This novel plant protein blend (pea, brown rice, and canola) may be a suitable alternative for individuals seeking non-animal protein sources to support muscle recovery and growth.
Key Takeaways
The novel plant-based protein blend stimulates post-exercise MyoPS to an extent equivalent to whey protein.
This study demonstrates the utility of strategically designed plant protein blends in optimising post-exercise skeletal muscle reconditioning.
The findings suggest that combining complementary plant protein sources can overcome the limitations typically associated with single-source plant proteins, making them comparable to animal-derived proteins in terms of muscle protein synthesis stimulation.
Reference
VAN DER Heijden I, Monteyne AJ, West S, Morton JP, Langan-Evans C, Hearris MA, Abdelrahman DR, Murton AJ, Stephens FB, Wall BT. Plant Protein Blend Ingestion Stimulates Postexercise Myofibrillar Protein Synthesis Rates Equivalently to Whey in Resistance-Trained Adults. Med Sci Sports Exerc. 2024 Aug 1;56(8):1467-1479. doi: 10.1249/MSS.0000000000003432. Epub 2024 Mar 23. PMID: 38537270; PMCID: PMC11810040.