The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study
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This study examined the effects of whey and pea protein supplementation on physiological adaptations following 8-weeks of high-intensity functional training (HIFT). Fifteen HIFT men (n = 8; 38.6 ± 12.7 y, 1.8 ± 0.1 m, 87.7 ± 15.8 kg) and women (n = 7; 38.9 ± 10.9 y, 1.7 ± 0.10 m, 73.3 ± 10.5 kg) participated in this study. Participants completed an 8-week HIFT program consisting of 4 training sessions per week. Participants consumed 24 g of either whey (n = 8) or pea (n = 7) protein before and after exercise on training days, and in-between meals on non-training days. Before and after training, participants underwent ultrasonography muscle thickness measurement, bioelectrical impedance analysis (BIA), two benchmark WODs (workout of the day), 1-Repetition Maximum (1RM) squat and deadlift testing, and Isometric Mid-thigh Pull (IMTP) performance. Separate analyses of covariance (ANCOVA) were performed on all measures collected at POST. Both groups experienced increased strength for 1RM back squat (p = 0.006) and deadlift (p = 0.008). No training effect (p > 0.05) was found for body composition, muscle thickness, IMTP peak force, IMTP rate of force development, or performance in either WOD. Using PRE values as the covariate, there were no group differences for any measured variable. We conclude that ingestion of whey and pea protein produce similar outcomes in measurements of body composition, muscle thickness, force production, WOD performance and strength following 8-weeks of HIFT.
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In nutritional studies concerning muscle recovery and strength gains following high-intensity functional training, pea protein yields similar outcomes to whey protein.
“In nutritional studies concerning muscle recovery and strength gains following high-intensity functional training, pea protein yields similar outcomes to whey protein [24].”
From Pea Protein Isolates: From Extraction to Functionality. (2025) · cites this paper as [24]
The Results (section 3.1; page unavailable) report similar squat and deadlift strength gains in the pea- and whey-protein groups after eight weeks of high-intensity functional training. The paper does not report a measure of muscle recovery, so it does not establish similar recovery outcomes. (LLM, conf=0.88)
Experimental — accuracy not yet measuredIn a high-intensity functional training program over eight weeks, 48 g/day of whey or pea protein resulted in similar body composition, muscle thickness, force production, workout performance, and strength.
“Banaszek et al. [124] supplemented participants in a high-intensity functional training program over eight weeks with 48 g/day of either whey or pea protein and observed that both proteins resulted in similar body composition, muscle thickness, force production, workout performance, and strength.”
From Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function (2020) · cites this paper as [124]
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- Authors
- Banaszek, A., Townsend, J. R., Bender, D., Vantrease, W. C., Marshall, A. C., & Johnson, K. D.
- Affiliations
- Lipscomb University (US)
- Corresponding author
- Townsend, Jeremy R.
- ORCID
- Townsend, Jeremy R.
- Venue
- Sports
- Publisher
- MDPI AG
- Published
- 2019-01-04
- Volume
- 7
- Issue
- 1
- Pages
- 12
- ISSN
- 2075-4663 (ISSN-L)
- PMC
- PMC6358922
- OpenAlex
- W2907148692
- Cited by
- 113
- References
- 43
- Citations by year
- 2026: 12 · 2025: 16 · 2024: 17 · 2023: 16 · 2022: 19 · 2021: 19 · 2020: 11 · 2019: 3
- FWCI
- 6.88
- Type
- journal article
- Language
- en
- Open access
- gold
- dx.doi.org
- Licence
- Locations
- Sports (publishedVersion, cc-by)
- Europe PMC (PubMed Central) (publishedVersion, cc-by)
- PubMed Central (publishedVersion, cc-by)
- PubMed (publishedVersion)
- DOAJ (DOAJ: Directory of Open Access Journals) (submittedVersion, cc-by-sa)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
- Keywords
- whey protein, pea protein, protein supplementation, high-intensity functional training, muscle strength, body composition, muscle thickness, rate of force development, isometric mid-thigh pull
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