Pea protein vs. whey protein for exercise recovery in older adults Original paper

This randomized controlled trial in older adults found that supplementation with pea or whey protein had similar effects on exercise recovery overall.

The effects of supplementation with pea protein versus whey protein on exercise recovery in older adults.

The outcomes assessed were creatine kinase and lactate dehydrogenase levels (biomarkers of muscle damage), perceived muscle soreness, handgrip strength, and leg muscle strength (assessed via 1-repetition maximum leg press).

45 physically active older adults (≥60 years old; 80% men, 20% women).

In this randomized controlled trial, the participants supplemented with either pea protein, whey protein, or a placebo (maltodextrin) with a similar number of calories for 13 days. The participants ingested 12.5 grams of protein from the supplements twice per day, for a total of 25 grams of supplemental protein per day.

On day 10, the participants walked a self-selected distance of 20–30 kilometers to induce muscle damage and muscle soreness.

Dietary intake was assessed over 2 days using an online tool. The outcomes were assessed at baseline, before the exercise test (after 10 days of supplementation), and 24, 48, and 72 hours after the exercise test.

Peak creatine kinase levels were lower in the whey group compared with the pea and placebo groups at 24 hours. There was no difference between the pea and placebo groups.

There were no differences between the groups for the other outcomes.

The study’s design had a few weaknesses. Most notably, the dose of protein provided by the supplements was suboptimal. Relative to younger adults, older adults are resistant to the anabolic effects of protein ingestion and thus require larger doses to produce a maximal anabolic response (0.40 grams vs. 0.24 grams of protein per kilogram of body mass^[1]).

There’s also evidence that the source of protein is more influential in older adults. Specifically, a higher dose of plant-based protein than animal-based protein is needed to produce a maximal anabolic response.^[2][3]

Lastly, the exercise protocol may have been insufficient to produce the amount of muscle damage needed to detect significant differences in measures of exercise recovery between the groups.