Which protein makes muscles grow best after exercise?
Influence of protein source (cricket, pea, whey) on amino acid bioavailability and activation of the mTORC1 signaling pathway after resistance exercise in healthy young males
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Whey protein caused higher blood amino acid levels, but did not lead to greater activation of the mTORC1 pathway compared to cricket or pea protein.
This contradicts the common belief that higher and faster amino acid availability (like from whey) directly translates to superior muscle-building signaling. Many assume whey is 'best' because it spikes amino acids, but this study shows that doesn’t guarantee stronger molecular activation.
Practical Takeaways
If your goal is short-term muscle growth signaling, pea or cricket protein may be just as effective as whey when consumed after resistance exercise.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Whey protein caused higher blood amino acid levels, but did not lead to greater activation of the mTORC1 pathway compared to cricket or pea protein.
This contradicts the common belief that higher and faster amino acid availability (like from whey) directly translates to superior muscle-building signaling. Many assume whey is 'best' because it spikes amino acids, but this study shows that doesn’t guarantee stronger molecular activation.
Practical Takeaways
If your goal is short-term muscle growth signaling, pea or cricket protein may be just as effective as whey when consumed after resistance exercise.
Publication
Journal
European Journal of Nutrition
Year
2022
Authors
Sofie Kaas Lanng, Mikkel Oxfeldt, Simon S. Pedersen, F. Johansen, Jeyanthini Risikesan, Trine Lejel, H. C. Bertram, M. Hansen
Related Content
Claims (4)
It's not just how fast amino acids show up in your blood after eating — it's how much your body gets over time that might matter more for building muscle.
If young, healthy guys work out and then drink a whey protein shake based on their lean body weight, their bodies will absorb more amino acids than if they drank the same amount of cricket or pea protein.
In young, healthy guys, eating cricket, pea, or whey protein (based on body type) works the same for turning on a key muscle-building signal in the body — whether they’ve just worked out or not.
After a workout, drinking protein from cricket, pea, or whey doesn't seem to turn on muscle-building signals more than just taking the protein alone — at least not in the short term.