Pea and egg protein ranked close to whey after lifting in a 51-study network meta-analysis
In short
A network meta-analysis of 51 studies that measured hourly muscle protein synthesis by biopsy after resistance exercise and a single protein dose ranked native whey first (P-score 0.81), followed by pea protein (0.77), whole egg protein (0.72), mycoprotein (0.66) and whey protein (0.58). Despite similar rankings, only whey protein showed a statistically significant effect (mean difference 0.02% per hour). The top sources produced their highest predicted responses at 18–25 g per dose.
Which protein you drink after lifting matters less than the supplement aisle suggests. Researchers pooled 51 trials in which healthy adults lifted, took one dose of a single protein source, and had hourly muscle protein synthesis measured with muscle biopsies and tracers. Blends and products spiked with other anabolic ingredients were excluded.
Which protein raised muscle protein synthesis the most?
- Native whey — P-score 0.81, mean difference 0.05% per hour
- Pea protein — P-score 0.77, mean difference 0.05% per hour
- Whole egg protein — P-score 0.72, mean difference 0.04% per hour
- Mycoprotein — P-score 0.66, mean difference 0.03% per hour
- Whey protein — P-score 0.58, mean difference 0.02% per hour
A P-score is a 0–1 ranking of how likely each option is to beat the others. The headline is that animal and plant sources share the top of the table. But only regular whey had a confidence interval clear of zero (0.01–0.04%). Native whey, pea, egg and mycoprotein came from fewer studies, so their estimates were wide, and overall certainty of evidence was low to moderate.
How many grams per dose?
In the dose-response analysis, native whey, whole egg, pea and mycoprotein showed their highest predicted responses at 18–25 g per dose. For why piling on more whey stops helping past a point, see whey protein plateaus at 30–35 g a day.
What should change in your food log?
If dairy does not sit well or you eat plant-based, there is no evidence here that switching to pea protein costs you much in post-workout protein synthesis. Logging whether you consistently hit 18–25 g in the meal after training is more useful than tracking brands. Watch how that habit lines up with your big three and your Muscle Index over weeks, not days.
This analysis looked only at protein synthesis in the hours after one session. It is not the same as muscle or strength gained over months, and rankings for sources with few studies should be read cautiously.
Frequently asked questions
Is pea protein as effective as whey after a workout?
In a network meta-analysis of 51 studies, pea protein ranked second with a P-score of 0.77, just behind native whey at 0.81. Its effect was not statistically confirmed because few studies tested it.
Which protein has a statistically proven effect on muscle protein synthesis?
In this meta-analysis only whey protein showed a statistically significant effect, raising hourly muscle protein synthesis by a mean of 0.02% (confidence interval 0.01–0.04%).
How much protein should you take right after lifting?
In the dose-response analysis, native whey, whole egg, pea and mycoprotein produced their highest predicted muscle protein synthesis at 18–25 g per dose.
What is the difference between native whey and regular whey?
Native whey is filtered directly from milk rather than recovered as a by-product of cheesemaking. In this analysis it had a higher P-score than regular whey (0.81 vs 0.58), but its effect was not statistically confirmed.
Source: PubMed