Vegan Protein for Rapid Post-Workout Recovery in Trained Males

A 2020 scientific study looked at whether a vegan protein supplement can help the muscles recover after intense exercise compared to a supplement without protein. The researchers had a group of young men perform hard weight training workouts for 3 days while taking either a rice protein supplement enriched with amino acids or a carbohydrate supplement after each workout. They tested the men’s muscle function and exercise performance before and at various times after the workouts to see how fast they recovered.

The vegan protein supplement contained rice protein, amino acids like leucine, and other nutrients thought to help rebuild muscles. The carbohydrate supplement contained only maltodextrin, a source of sugar that provides energy. The supplements had a similar number of calories so that any differences seen would be from the nutrients, not just extra calories.

The results showed that muscle recovery was faster with the vegan protein supplement compared to carbohydrates alone. Tests of muscle function that measure how fast and forcefully the muscles contract were impaired right after the intense workouts no matter which supplement was consumed. However, men who took the vegan protein blend recovered their muscle speed and strength more quickly in the 24 hours after training compared to those who only consumed carbohydrates. Jump height and strength performance lifting weights were also better at 24 hours in the protein group.

The researchers think the rice protein and amino acids worked together to build and repair exercised muscles more optimally. Although animal sources of protein like whey are thought to be superior, combining plant proteins with extra amino acids provided similar benefits for these men continuing hard workouts. Complete recovery of muscle took about 48 hours with either supplement.

These findings suggest athletic individuals could take a vegan protein blend instead of whey or other animal proteins without losing muscle repair and growth benefits. A properly formulated plant-based supplement can provide the needed protein and nutrients during intense training periods. More studies are needed to confirm if these performance benefits continue long term. But this research adds to evidence that plant proteins can support muscle recovery when amino acid content matches animal-based proteins. Going vegan doesn’t mean giving up optimal nutrition for competitive athletes.

Naclerio PhD F, Seijo PhD M, Earnest PhD CP, Puente-Fernández MSc J, Larumbe-Zabala PhD E. Ingesting a Post-Workout Vegan-Protein Multi-Ingredient Expedites Recovery after Resistance Training in Trained Young Males. J Diet Suppl. 2021;18(6):698-713. doi: 10.1080/19390211.2020.1832640. Epub 2020 Oct 16. PMID: 33063541.