Pea Protein shows promise for muscle growth in older adults

The evolving research landscape about protein supplements

Scientists recruited 45 healthy men aged 65-80 for a carefully controlled study examining different protein sources. All participants followed a standard diet providing the basic recommended daily allowance of protein (0.8g per kg of body weight).

The researchers then added 25g of protein at both breakfast and lunch - totalling an extra 50g daily. The participants were split into three groups, receiving either whey protein, a pea protein blend, or collagen.

Using sophisticated tracer techniques and muscle biopsies, the team measured muscle protein synthesis (MPS), essentially how well the body was building new muscle tissue.

What the results actually show

The findings revealed important distinctions between protein sources:

• Whey protein increased muscle protein synthesis, reinforcing its established reputation as the benchmark for muscle building
• Pea protein also stimulated muscle protein synthesis effectively, showing that high-quality plant proteins can meaningfully support muscle growth in older adults
• Collagen showed no improvement in muscle protein synthesis, confirming that not all proteins are created equal for muscle building

However, the research suggests that "the source of additional protein may be an important consideration," indicating that while pea protein is effective, there may still be meaningful differences between protein sources that warrant further investigation.

The broader research context

This McMaster study adds to a growing but mixed body of research on plant versus animal proteins:

• Some studies have found that pea protein fortified with leucine can stimulate muscle protein synthesis at levels comparable to whey
• Other research suggests whey may still be superior to pea protein for certain outcomes, such as reducing muscle damage in older adults
• The effectiveness of plant proteins appears to depend heavily on their amino acid profile and leucine content

Why pea protein shows promise

Pea protein's effectiveness stems from its comprehensive amino acid profile. It contains all nine essential amino acids your body can't make on its own, including substantial amounts of leucine which is the key amino acid that signals muscle growth.

When consumed in adequate amounts, high-quality pea protein can trigger muscle-building responses, though the magnitude may differ slightly from whey protein depending on individual factors and specific formulations.

This is particularly relevant for older adults, where maintaining muscle mass becomes crucial for independence, bone health, and overall quality of life.

What this means for your nutrition

The research highlights several important points:

• Protein quantity matters most: Getting protein above the basic RDA (0.8g per kg) is essential for muscle maintenance as we age. The optimal range appears to be 1.2-1.6g per kg of body weight
• Quality plant proteins are viable: While whey may retain some advantages, high-quality plant proteins like pea can effectively support muscle building when consumed in adequate amounts
• Individual responses vary: The "best" protein source may depend on your specific needs, tolerances, and dietary preferences

Practical strategies to optimise your protein

• Post-workout nutrition: Try 30-35g of either whey or pea protein isolate blended with oat milk after strength training sessions. Consider pea protein fortified with leucine for enhanced effectiveness
• Meal distribution: Spread your protein intake across all meals rather than loading up at dinner. This provides your muscles with a steady supply throughout the day
• Smart combinations: If using plant proteins, combine different sources (like pea and rice protein) to optimise amino acid profiles
• Strategic supplementation: Consider lentil-based soups, chickpea pasta, or hummus on whole-grain toast for protein-rich whole food options alongside supplements
• Skip collagen for muscle goals: While collagen supplements are popular for other benefits, this research confirms they won't help with muscle strength. Focus on whey or high-quality plant proteins for muscle-building benefits

The balanced bottom line

Whether you're 65 or 80, plant-based proteins can effectively support muscle growth, though they may not be perfectly equivalent to whey protein in all circumstances. The key is choosing high-quality sources and consuming adequate amounts.

This research opens up valuable options for those following plant-based diets, dealing with dairy sensitivities, or looking to diversify their protein sources without significantly compromising their muscle health goals.

The foundation remains unchanged: adequate protein intake from quality sources, combined with regular resistance training, is essential for healthy aging. The choice between whey and pea protein may come down to personal preference, dietary restrictions, and individual response rather than dramatic differences in effectiveness.

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References: McMaster University study on protein sources and muscle protein synthesis in older adults, The American Journal of Clinical Nutrition, 2024. Additional research on plant protein effectiveness and muscle protein synthesis.

https://www.sciencedirect.com/science/article/pii/S0002916524004726?via%3Dihub