Is plant-based protein supplementation as effective as whey protein? A systematic review and meta-analysis in untrained adults undergoing resistance training.
Callegari IOM, Silva GM, Oliveira AG. · Journal of the International Society of Sports Nutrition · 2026
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.