Is plant-based protein supplementation as effective as whey protein? A systematic review and meta-analysis in untrained adults undergoing resistance training.
- 1Department of Physical Education, Institute of Biosciences, São Paulo State University (UNESP), Rio Claro, Brazil.
Abstract
Background
Dietary protein supplements are commonly consumed to support increases in lean body mass among healthy adults engaged in resistance training (RT). Although whey protein has been extensively investigated, plant-based protein supplements have emerged as a viable alternative for individuals who avoid animal-derived products.Methods
The present study aims to evaluate, through a systematic review and meta-analysis, the effects of plant-based versus whey protein supplementation on body composition in untrained adults (18-59 years) undergoing RT, using Dual-Energy X-Ray Absorptiometry (DEXA). The systematic review was conducted according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) 2020 checklist and was registered in PROSPERO (CRD420251145410). Searches were conducted in PubMed, Web of Science, and ScienceDirect, identifying 5 studies that met the inclusion criteria for qualitative synthesis and meta-analysis.Results
When combined with RT, both plant-based and whey protein supplementation were associated with improvements in lean body mass (LBM) and body fat mass (BFM), with no significant between-group differences observed.Conclusions
Thus, soy- and pea-based protein supplements may support favorable body composition changes in adults initiating RT and could be considered practical nutritional options for individuals seeking alternatives to whey protein. Regarding chia-based protein, the available evidence is currently limited to a single study that did not demonstrate significant changes in lean body mass; therefore, firm conclusions regarding its efficacy cannot be drawn at this time.
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BibTeX
@article{callegari2026plantbased,
title = {{Is plant-based protein supplementation as effective as whey protein? A systematic review and meta-analysis in untrained adults undergoing resistance training.}},
author = {Irineu Otavio Marchiori Callegari and Giovana Molina Silva and Alexandre Gabarra Oliveira},
journal = {Journal of the International Society of Sports Nutrition},
year = {2026},
month = oct,
doi = {10.1080/15502783.2026.2752317},
url = {https://europepmc.org/article/MED/42954267},
note = {CC BY},
}
RIS
TY - JOUR
TI - Is plant-based protein supplementation as effective as whey protein? A systematic review and meta-analysis in untrained adults undergoing resistance training.
AU - Irineu Otavio Marchiori Callegari
AU - Giovana Molina Silva
AU - Alexandre Gabarra Oliveira
PY - 2026
DA - 2026/10/29
JO - Journal of the International Society of Sports Nutrition
DO - 10.1080/15502783.2026.2752317
UR - https://europepmc.org/article/MED/42954267
AB - Background Dietary protein supplements are commonly consumed to support increases in lean body mass among healthy adults engaged in resistance training (RT). Although whey protein has been extensively investigated, plant-based protein supplements have emerged as a viable alternative for individuals who avoid animal-derived products.Methods The present study aims to evaluate, through a systematic review and meta-analysis, the effects of plant-based versus whey protein supplementation on body composition in untrained adults (18-59 years) undergoing RT, using Dual-Energy X-Ray Absorptiometry (DEXA). The systematic review was conducted according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) 2020 checklist and was registered in PROSPERO (CRD420251145410). Searches were conducted in PubMed, Web of Science, and ScienceDirect, identifying 5 studies that met the inclusion criteria for qualitative synthesis and meta-analysis.Results When combined with RT, both plant-based and whey protein supplementation were associated with improvements in lean body mass (LBM) and body fat mass (BFM), with no significant between-group differences observed.Conclusions Thus, soy- and pea-based protein supplements may support favorable body composition changes in adults initiating RT and could be considered practical nutritional options for individuals seeking alternatives to whey protein. Regarding chia-based protein, the available evidence is currently limited to a single study that did not demonstrate significant changes in lean body mass; therefore, firm conclusions regarding its efficacy cannot be drawn at this time.
SN - 1550-2783
ER -