Research
Micronutrients & recovery
Whey protein supplementation (25 g/day for 13 days) significantly reduces exercise-induced muscle damage, as measured by serum creatine kinase (CK) levels, in older adults following prolonged walking, whereas pea protein supplementation at the same dose does not.
If you are over 60 and engage in long-distance walking, whey protein (25g/day) may help reduce muscle damage markers more effectively than pea protein. Ensure you consume it consistently for at least 13 days, starting before your activity.
GoodSupportsHIGH confidence
The whey group showed a significant attenuation of the increase in EIMD at 24 h post-exercise compared to the pea and placebo group (CK concentration: 175 ± 90 versus 300 ± 309 versus 330 ± 165, p = p < 0.001).
Why this rating
Randomized double-blind placebo-controlled trial, but with a relatively small sample size (n=15 per group) and short duration.
Source
Supplementation with Whey Protein, but Not Pea Protein, Reduces Muscle Damage Following Long-Distance Walking in Older Adults
Marcia Spoelder et al. · Nutrients · 2023
rct · n=45Cited 11×
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