"Whey-Free Protein": Plant-Based Proteins Help Recover After Strength Training

A systematic review was published in the journal Nutrients: out of 1407 publications found, the authors selected 24 studies (mostly RCTs; 938 participants) and examined how plant proteins affect recovery after strength training in healthy young people. The main conclusion: plant protein mixtures, when given in sufficient doses (usually 30–40 g per serving and ≈2.5–3 g of leucine), can provide an acute “anabolic” response comparable to whey protein and help with functional recovery; but single-component proteins (peas, soy, potatoes, etc.) often do not outperform their dairy counterparts and are often inferior to them. It was not possible to conduct a meta-analysis due to the heterogeneity of the protocols, so the conclusions are “guidelines” and not a final verdict.

Background

• Why the topic is important. More and more people are choosing plant proteins (ethics, intolerances, ecology), but in sports, the key question is whether they can support muscle protein synthesis (MPS) and recovery in the same way as the "gold standard" whey. The review itself systematizes disparate RCTs in young healthy people after strength training.
• What we already know about doses and timing. ISSN position: for those who train, a reasonable daily protein range is 1.4–2.0 g/kg/day, distributed among meals around training. At the level of one serving in young men, ≈20 g of whey already maximally “ignites” MPS after training.
• The role of leucine (the “threshold” is ~2–3 g). Leucine serves as a trigger for mTORC1 and acute MPS; the rule of thumb is to get ~2.5–3 g of leucine per serving. However, a systematic review of the “leucine trigger hypothesis” shows that the evidence is mixed: some studies support it, some do not, especially at different ages. Conclusion: leucine is an important benchmark, but not the only factor in the outcome.
• Why plant proteins often have a “heavier” time. On average, they have a lower proportion of essential amino acids (EAA) and leucine, worse digestibility and more “separation” of amino acids in the liver (splanchnic utilization) - therefore, for the same dose, MPS is weaker than whey. This is partly explained by the quality of the protein according to PDCAAS/DIAAS metrics (FAO recommends DIAAS as more accurate).
• How to "boost" plant protein. There are three ways that have already been proven in research:
  • Mixtures of plant proteins (peas + rice/soy + cereals) to fill the “holes” in the amino acid profile;
  • Increasing the dose to ~30–40 g per serving (to reach leucine and EAA);
  • Processing/fortification (hydrolysis, fermentation, free leucine/EAA supplementation) to improve digestibility and trigger MPS. Reviews and RCTs indicate that properly assembled blends bring the response closer to whey.
• What the early head-to-head RCTs showed. At higher doses (e.g. 48 g post-workout), rice protein produced similar adaptations to whey over 8-12 weeks. Peas have been shown to produce similar increases in muscle thickness/strength compared to whey; some studies at lower doses (e.g. 24 g/day) also found no difference in the final adaptations in trained men. This doesn't mean "always the same", but it does show that you can "catch up" to whey with dose and formula.
• Why the evidence base for “recovery” is more complex than for MPS. The outcomes are mixed: DOMS, strength, jump, creatine kinase, inflammation markers, MPS — and the exercise protocols are very different. This hampers meta-analyses and creates heterogeneity of effects. This is where the new review is valuable: it breaks down when herbals help (usually blends/sufficient doses) and when they fail.
• Future context: Demand for plant sources will increase, so the practical focus is on formula design with DIAAS benchmarks, getting leucine into the “working zone,” and testing long-term outcomes in real vegan/vegetarian cohorts (not just omnivores).

What exactly did you watch?

• According to the PRISMA/PERSiST protocol, 1,407 studies were found in eight databases (until May 1, 2025); the final analysis included 24 studies (22 RCTs + 2 non-randomized), 2002–2024; most from Western countries. A total of 938 participants aged 18–55, from fitoviki to trained. Meta-analysis was not performed — too different designs, doses, outcomes.

Key Results

• Of the 24 studies, 9 reported a positive effect of plant proteins on recovery: faster strength return, decreased soreness (DOMS), or increased muscle protein synthesis rate (MPS). This was most often observed with blends (mixtures of plant sources) and/or doses ≥30 g with ~2.5 g leucine.
• In most head-to-head comparisons, soy, pea, potato, etc. were not superior to whey in terms of MPI, strength, inflammatory markers, etc.; sometimes they were similar, but often worse, especially when low in leucine/incomplete in the amino acid profile.
• There are some interesting details:
  • Peas have been shown to improve individual biomarkers of recovery in a number of studies, but long-term adaptations remain unclear.
  • Soy showed signs of improvement in amino acid transporters and phenylalanine balance (i.e. potential for recovery), but overall no benefit compared to whey.
  • For hemp protein, differences were noted by gender (hypertrophy in women, resistance to fatigue in men), but without a clear advantage in “solid” outcomes.
• An important practical milestone is the “leucine threshold” of ≈2.5 g per serving: achieving this is what makes plant-based mixtures closer to whey in terms of anabolic response.

What does this mean in practice for those who choose plant-based

• Use mixtures, not mono-products. Blends (peas + rice/soy + wheat, etc.) close the "holes" in the amino acid profile, especially for leucine and lysine.
• Count leucine. Aim for ~2.5–3g leucine per serving (30–40g of protein from a good mix is usually enough). Especially relevant after a workout.
• Expectations are realistic. On average, plant-based supplements do not outperform whey, but with the right formula and dose, they are comparable in terms of acute MPS response and a number of functional metrics.
• A whole food diet is important. On a plant-based diet, make sure you get B12, iron, calcium, vitamin D, zinc, iodine, and omega-3 (fortified foods/supplements). And remember timing: taking it right after a workout supports acute recovery.

Where is the "subtlety" in the evidence?

• Only one study included only vegan athletes, so there is little specialized data. The average sample size is small (median ~24), the exercise and outcome protocols are different, and the risk of bias is moderate. More long-term RCTs with unified metrics (strength, HMT, hybrid “biomarkers + functionality”) are needed.

Conclusion

Well-blended plant proteins with adequate dose and leucine are a viable tool for recovery from resistance exercise in young adults. If you are a vegan and resistance train, this is a realistic way to approximate the effects of whey. But “single” plant proteins (soy only, pea only, etc.) without adjusting the dose and amino acid profile are more of a compromise. Larger, longer studies are needed, especially in real vegan populations, as well as testing new sources (faba, mung, algae), fermentation, and hydrolysis to improve digestibility.

Source: Govindasamy K. et al. Effect of Plant-Based Proteins on Recovery from Resistance Exercise-Induced Muscle Damage in Healthy Young Adults—A Systematic Review. Nutrients 17(15):2571, 2025. https://doi.org/10.3390/nu17152571