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Cited by 178Muscle metabolism and nutritionExercise and Physiological ResponsesSports Performance and Training

Effects of Protein Supplements on Muscle Damage, Soreness and Recovery of Muscle Function and Physical Performance: A Systematic Review

Pasiakos, Stefan M., Lieberman, Harris R., McLellan, Tom M.·2014·Sports Medicine
DOI 10.1007/s40279-013-0137-7
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Abstract

Background Protein supplements are frequently consumed by athletes and recreationally-active individuals, although the decision to purchase and consume protein supplements is often based on marketing claims rather than evidence-based research.Objective To provide a systematic and comprehensive analysis of literature examining the hypothesis that protein supplements enhance recovery of muscle function and physical performance by attenuating muscle damage and soreness following a previous bout of exercise.Data sources English language articles were searched with PubMed and Google Scholar using protein and supplements together with performance, exercise, competition and muscle, alone or in combination as keywords.Study selection Inclusion criteria required studies to recruit healthy adults less than 50 years of age and to evaluate the effects of protein supplements alone or in combination with carbohydrate on performance metrics including time-to-exhaustion, time-trial or isometric or isokinetic muscle strength and markers of muscle damage and soreness. Twenty-seven articles were identified of which 18 dealt exclusively with ingestion of protein supplements to reduce muscle damage and soreness and improve recovery of muscle function following exercise, whereas the remaining 9 articles assessed muscle damage as well as performance metrics during single or repeat bouts of exercise.Study appraisal and synthesis methods Papers were evaluated based on experimental design and examined for confounders that explain discrepancies between studies such as dietary control, training state of participants, sample size, direct or surrogate measures of muscle damage, and sensitivity of the performance metric.Results High quality and consistent data demonstrated there is no apparent relationship between recovery of muscle function and ratings of muscle soreness and surrogate markers of muscle damage when protein supplements are consumed prior to, during or after a bout of endurance or resistance exercise. There also appears to be insufficient experimental data demonstrating ingestion of a protein supplement following a bout of exercise attenuates muscle soreness and/or lowers markers of muscle damage. However, beneficial effects such as reduced muscle soreness and markers of muscle damage become more evident when supplemental protein is consumed after daily training sessions. Furthermore, the data suggest potential ergogenic effects associated with protein supplementation are greatest if participants are in negative nitrogen and/or energy balance.Limitations Small sample numbers and lack of dietary control limited the effectiveness of several investigations. In addition, studies did not measure the effects of protein supplementation on direct indices of muscle damage such as myofibrillar disruption and various measures of protein signaling indicative of a change in rates of protein synthesis and degradation. As a result, the interpretation of the data was often limited.Conclusions Overwhelmingly, studies have consistently demonstrated the acute benefits of protein supplementation on post-exercise muscle anabolism, which, in theory, may facilitate the recovery of muscle function and performance. However, to date, when protein supplements are provided, acute changes in post-exercise protein synthesis and anabolic intracellular signaling have not resulted in measureable reductions in muscle damage and enhanced recovery of muscle function. Limitations in study designs together with the large variability in surrogate markers of muscle damage reduced the strength of the evidence-base.

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  • Protein ingestion after exercise promotes muscle protein synthesis, reduces muscle protein breakdown, and facilitates muscle repair and adaptation following exercise-induced damage.

    “Protein ingestion after exercise is considered one of the pillars of recovery owing to its role in promoting muscle protein synthesis (MPS), reducing muscle protein breakdown, and facilitating muscle repair and adaptation following exercise-induced damage [51–54].”

    From Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review (2025) · cites this paper as [53]

  • Plant-based proteins such as soy, rice, and pea protein are effective but generally require higher doses (25-40 g) to match the leucine threshold necessary for robust MPS stimulation owing to lower essential amino acid content.

    “Plant-based proteins such as soy, rice, and pea protein, while effective [82], generally require higher doses (25–40 g) to match the leucine threshold necessary for robust MPS stimulation owing to lower essential amino acid content [53, 74, 83].”

    From Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review (2025) · cites this paper as [53]

  • The total amount of protein plays a more important role than the timing of protein-rich meals.

    “However, it seems that more than the timing of the meals, the total amount of protein plays a more important role than the timing itself [53, 68].”

    From Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review (2025) · cites this paper as [53]

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Authors
Pasiakos, S. M., Lieberman, H. R., & McLellan, T. M.
Affiliations
U.S. Army Research Institute of Environmental Medicine (US)
Corresponding author
McLellan, Tom M.
ORCID
Venue
Sports Medicine
Publisher
Springer Science and Business Media LLC
Published
2014-01-17
Volume
44
Issue
5
Pages
655-670
ISSN
  • 0112-1642 (ISSN-L)
  • 1179-2035
DOI
10.1007/s40279-013-0137-7
OpenAlex
W2074494770
Cited by
178
References
90
Citations by year
2026: 9 · 2025: 13 · 2024: 16 · 2023: 11 · 2022: 19 · 2021: 23 · 2020: 17 · 2019: 16 · 2018: 14 · 2017: 16 · 2016: 9 · 2015: 11 · 2014: 3
FWCI
1.30
Type
journal article
Language
en
Open access
closed
Licence
www.springer.com/tdm (tdm)
Locations
  • Sports Medicine (publishedVersion)
  • PubMed (publishedVersion)
Topics
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
Keywords
protein supplements, muscle damage, delayed onset muscle soreness, post-exercise recovery, muscle function, physical performance, ergogenic aids, endurance exercise, resistance training, muscle anabolism, nitrogen balance, energy balance, time to exhaustion, muscle strength, protein synthesis and degradation, athletes, recreational athletes, dietary management, confounding
MeSH terms
Bicycling, Dietary Carbohydrates, Dietary Proteins, Humans, Physical Education and Training, Running, Exercise, Weight-Bearing, Muscle, Skeletal, Muscle Fatigue, Dietary Supplements, Resistance Training, Myalgia

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