Whey protein and pea protein equally useful for CrossFitters
It does not matter if CrossFitters support their training with classic whey protein or a vegetable pea protein. Both types of protein work equally well. Researchers at Lipscomb University in Nashville discovered this. And no, their study, published in Sports, was not sponsored by a producer of protein supplements.
The researchers divided 29 CrossFitters into 2 groups. Both groups trained 4 times a week and worked on the same CroffFit "high-intensity functional training" routine.
This consisted of "push-ups, pull-ups, burpees, variations of cleanses and snatches, deadlifts, squats, running, rowing on cycle ergometer, wall balls, kettle bell swings, thrusters, and box jumps", the researchers write.
The subjects took a shake with 24 grams of protein before and after each workout. One group took a shake with whey isolate, the other group a shake with an isolate of pea protein. The researchers used products from True Nutrition, Vista (US). [truenutrition.com]
On the days when the subjects did not train, they took the shakes with meals.
The subjects in both groups gained strength. There were no significant differences between the groups.
The subjects in the pea protein group lost more fat than the subjects in the whey group, but the difference was not statistically significant.
Scans of the leg muscles of the subjects showed that none of the groups built muscle mass.
The researchers point out that the amount of leucine in whey and pea protein does not differ much from each other. Although the biological value of whey exceeds that of pea protein, this can explain why both proteins worked equally well.
"To summarize, our data suggest that whey and pea proteins promote similar strength, performance, body composition, and muscular adaptations following 8-weeks of high-intensity functional training", write the researchers.
Sports (Basel). 2019 Jan 4;7(1).
Pea protein: a fine way to build up muscle (22.03.2015)
Nutrition & Strength Training