Mixed
Supplementing pea protein with Lactiplantibacillus plantarum TWK10 (1x10^10 CFU) significantly increases the absorption of branched-chain, essential, and total amino acids compared to pea protein alone, leading to greater improvements in muscle thickness, strength, and anaerobic power in healthy adults undergoing resistance training.
If you are using pea protein for muscle building, adding Lactiplantibacillus plantarum TWK10 (10 billion CFU) to your daily 20g dose may significantly boost your muscle growth and strength gains. Take the mixture 30 minutes after resistance training or before bed for 4 weeks. This is particularly useful if you are vegetarian or vegan and want to maximize the benefits of plant-based protein.
TWK10 supplementation significantly increased the area under the curve and maximum concentration of branched-chain amino acids, essential amino acids, and total amino acids (p < 0.05)... TWK10 group showed a significant increase in muscle thickness and improvements were observed in 1 repetition maximum bench press, explosive, anaerobic power output compared to before the intervention, and were significantly higher than those in the control group (p < 0.05).
Why this rating
Randomized controlled trial with double-blind design, but small sample size (N=32) and short duration (4 weeks).
Source
Gut microbiota modulation and amino acid absorption by Lactiplantibacillus plantarum TWK10 in pea protein ingestion
Mon‐Chien Lee et al. · Current Research in Food Science · 2024
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