# Pea or Soy Protein Kept Pace With Whey in New Lifters

_Evidence Level: Moderate · Callegari IOM et al., Journal of the International Society of Sports Nutrition, DOI 10.1080/15502783.2026.2752317_

*Is plant-based protein supplementation as effective as whey protein? A systematic review and meta-analysis in untrained adults undergoing resistance training.*

- **Evidence Level**: Moderate
- **Why this grade**: An analysis pooling five studies that used precise X-ray body scans; the small number of studies limits how confident anyone can be that there is no difference.
- **Facts**: Design: Meta-analysis · Funding: Coordination for the Improvement of Higher Education Personnel (CAPES)…
- **Publication Types**: Journal Article, Systematic Review, Meta-Analysis, Review
- **Journal**: Journal of the International Society of Sports Nutrition
- **Sample Size**: 5 studies
- **Authors**: Callegari IOM, Silva GM, Oliveira AG
- **Graded and published**: 2026-10-29
- **Last edited**: 2026-11-02
- **Topics**: Protein, Strength Training, Supplements
- **DOI**: https://doi.org/10.1080/15502783.2026.2752317
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42954267/

## Summary

Plenty of people who start lifting weights add a protein powder. Whey, made from milk, is the best studied. People who avoid animal products often reach for soy or pea protein instead. An analysis that pooled five studies found that both kinds went along with more lean mass, meaning mostly muscle, and less body fat. The researchers saw no clear difference between plant protein and whey.

The studies involved adults aged 18 to 59 who had not trained before and were starting strength training. All of them measured the body with a special X-ray scan that separates fat from lean tissue. Protein from chia seeds appeared in only one study. In that study, lean mass did not clearly increase.

The authors conclude that soy and pea protein are practical alternatives to whey for beginners. The base is thin, though: only five studies met the review's criteria. The results say nothing about experienced athletes. For chia protein, the authors say no firm conclusions are possible yet.

## Practical Takeaway

In adults new to strength training, soy or pea protein and whey showed no clear difference in gains in lean mass or loss of body fat.

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_Canonical: https://longevity-cities.com/en/research/pea-or-soy-protein-kept-pace-with-whey-in-new-lifters · Part of Longevity Cities · Updated 2026-11-02_