The Claim
Supplementing with 48 grams per day of a plant-based protein blend, with or without 5 grams of creatine monohydrate, for 8 weeks alongside a structured 4-day-per-week resistance training program leads to significant increases in maximal strength (7.2–12.2%) and work capacity (14.1–26.9%) in resistance-trained adults, regardless of whether the supplement contains plant protein, whey protein, or a carbohydrate placebo.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
Resistance-trained adults who take 48 grams of plant-based protein daily with or without 5 grams of creatine monohydrate for 8 weeks while following a 4-day-per-week resistance training program experience increases in maximal strength by 7.2–12.2% and in work capacity by 14.1–26.9%, regardless of whether the supplement is plant protein, whey protein, or a carbohydrate placebo.
See the scientific wording
Supplementing with 48 grams per day of a plant-based protein blend, with or without 5 grams of creatine monohydrate, for 8 weeks alongside a structured 4-day-per-week resistance training program leads to significant increases in maximal strength (7.2–12.2%) and work capacity (14.1–26.9%) in resistance-trained adults, regardless of whether the supplement contains plant protein, whey protein, or a carbohydrate placebo.
When someone lifts weights regularly, their muscles break down and rebuild stronger. Eating protein gives the body the building blocks to make more muscle proteins, and creatine helps muscles recover faster between sets by restoring energy. This lets the person lift heavier weights and do more reps, making them stronger and more powerful over time.
What the research says
1 studyPeople who took plant-based protein with or without creatine got just as strong and could do just as many reps as those who took whey protein or sugar pills—so the type of supplement didn’t matter, as long as they trained hard.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.