Pea Protein vs. Whey: Which Eases Muscle Soreness?

observational-study PMID: 32784847

Pea Protein vs. Whey: Which Eases Muscle Soreness?

Quick Summary: A recent study found that pea protein is just as good as whey protein at reducing muscle soreness after a tough workout. Both helped ease pain and muscle damage compared to drinking only water.

Does Pea Protein Help Muscle Recovery?

Yes! This research shows that pea protein can help your muscles recover after exercise, just like whey protein. It's a great option for anyone looking to reduce muscle soreness.

Study Details

Who was studied: 30 healthy, non-athletic men.
How long: The study lasted for 5 days.
What they took: Participants were split into three groups:
- Pea protein group: 25 grams of pea protein in water, twice a day.
- Whey protein group: 25 grams of whey protein in water, twice a day.
- Control group: Just water, twice a day.
The Workout: All participants did a 90-minute workout designed to cause muscle damage (eccentric exercise).

What This Means For You

Less Soreness: If you're looking for a way to reduce muscle soreness after exercise, pea protein is a good choice.
Plant-Based Option: Pea protein is a great option if you're vegetarian, vegan, or just want to try a plant-based protein.
Similar Results: Pea protein works just as well as whey protein for muscle recovery.
Timing Matters: Taking pea protein (or whey) after your workout and the next morning may help reduce soreness.

Study Limitations

Specific Group: The study was done on young, healthy men who weren't athletes. Results might be different for women, older adults, or people who exercise regularly.
Other Factors: The study only looked at muscle soreness and damage. It didn't measure how protein affects muscle growth or strength.
More Research Needed: While promising, more research is always helpful to confirm these findings and explore other potential benefits of pea protein.

Key Findings

The study concluded that pea protein supplementation (25g twice daily) was equally effective as whey protein in mitigating delayed onset muscle soreness (DOMS) and markers of muscle damage (creatine kinase levels) following eccentric exercise. Both protein groups showed significantly lower DOMS scores at 48 hours post-exercise compared to water-only (p < 0.05). No differences were observed in inflammation (IL-6, CRP) or physical performance recovery (jump height, strength tests) between groups.

Study Design

This was a randomized controlled trial (RCT) involving 30 non-athletic, non-obese males (age: 22.3 ± 2.1 years). Participants were assigned to one of three groups: pea protein (n=10), whey protein (n=10), or water-only control (n=10). Muscle damage was induced via a 90-minute eccentric exercise protocol, and outcomes were measured over 5 days.

Dosage & Administration

Participants consumed 25g of protein (pea or whey) dissolved in 500ml water twice daily: immediately post-exercise and the following morning. The control group received 500ml water only. Both protein supplements were isoenergetic and matched for volume.