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The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study
Open accessAbstract
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 [24].”
From Pea Protein Isolates: From Extraction to Functionality. (2025) · cites this paper as [24]
Experimental — accuracy not yet measuredIn the citing paper
“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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Cited by
Sorted by citations
Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function
Hertzler, S. R., Lieblein-Boff, J. C., Weiler, M., & Allgeier, C. (2020) · Nutrients · doi:10.3390/nu12123704 · Cited by 594
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The Current Situation of Pea Protein and Its Application in the Food Industry
Shanthakumar, P., Klepacka, J., Bains, A., Chawla, P., Dhull, S. B., & Najda, A. (2022) · Molecules · doi:10.3390/molecules27165354 · Cited by 459
Microalgae as Sources of High-Quality Protein for Human Food and Protein Supplements
Wang, Y., Tibbetts, S. M., & McGinn, P. J. (2021) · Foods · doi:10.3390/foods10123002 · Cited by 360
Pea protein ingredients: A mainstream ingredient to (re)formulate innovative foods and beverages.
Boukid, F., Rosell, C. M., & Castellari, M. (2021) · Trends in Food Science & Technology · doi:10.1016/j.tifs.2021.02.040 · Cited by 355
Metadata
- 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
- Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology (medical) › 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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