Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial

Abstract

This randomized trial compared pea protein, whey protein, and water-only supplementation on muscle damage, inflammation, delayed onset of muscle soreness (DOMS), and physical fitness test performance during a 5-day period after a 90-minute eccentric exercise bout in non-athletic, non-obese males (n=92, ages 18-55 years). The two protein sources (0.9 g protein/kg divided into three doses/day) were administered under double blind procedures. The eccentric exercise protocol induced significant muscle damage and soreness, and reduced bench press and 30-second Wingate performance. Whey protein supplementation significantly attenuated post-exercise blood levels for biomarkers of muscle damage compared to water-only, with large effect sizes for creatine kinase and myoglobin during the 4th and 5th days of recovery (Cohen's d >0.80); pea protein versus water supplementation had an intermediate, non-significant effect (Cohen's d <0.50); and no significant differences between whey and pea protein were found. Whey and pea protein compared to water supplementation had no significant effects on post-exercise DOMS and the fitness tests. In conclusion, high intake of whey protein for 5 days after intensive eccentric exercise mitigated efflux of muscle damage biomarkers, with intake of pea protein having an intermediate effect in part due to the 24% lower leucine amino acid content.

The impact of dietary protein supplementation on recovery from resistance exercise-induced muscle damage: A systematic review with meta-analysis

“…Following resistance exercise, declines in maximal strength have been attenuated with milk protein ingestion in some [36,37], but not all [38][39][40] studies. Recently, regular consumption of whey but not pea protein during 96 h of exercise recovery lowered peak elevations in serum [CK] relative to water ingestion [41]. However, whey protein intake failed to ameliorate muscle soreness; consistent with other observations, irrespective of feeding timing [42,43].…”

“…Whey protein (including hydrolysed and isolated forms) was the most common protein source used, either alone (n = 10 studies) or combined with carbohydrate (n = 10 studies). Eight studies provided milk-based protein and 4 studies included other protein sources (whey, casein, and collagen blend [59], pea protein [41], rice and pea protein [60], egg white and soy protein [58]). The control group supplements were either carbohydrate-based (n = 9), a non-isoenergetic liquid (e.g., artificially-sweetened water) (n = 11), both (n = 5), or no supplement provided (n = 3).…”

Protective and Recovery Effects of Resveratrol Supplementation on Exercise Performance and Muscle Damage following Acute Plyometric Exercise

“…In addition to the vertical jumping ability test, many previous studies have also used the Wingate anaerobic test to evaluate the effects of lower limb muscle strength and anaerobic power after PEIMD [ 40 ], and it has been proved to correlate with the CMJ test [ 41 ]. Our research seemed to confirm this result.…”

The Feasibility of a Pea Protein Supplement with High Iron Bioavailability for Female Runners: A Randomized Control Trial

“…Some research has concluded that pea protein may be just as e cacious as whey for enhancing muscular strength and hypertrophy (33,34). Nieman et al (35) found whey to be signi cantly better than water in ameliorating muscle damage following a bout of damage-inducing eccentric exercise, but no differences were observed between pea protein and water or pea protein and whey protein. The currently available evidence focuses on resistance exercise training and adaptations such as muscular strength and hypertrophy, but to the authors' knowledge no research has been conducted on a pea protein supplement in endurance athletes.…”