Effects of 8-weeks of supplementation with a plant protein blend + creatine monohydrate on changes in maximal strength in resistance-trained males and females

Among adults who regularly lift weights, taking a plant-based protein supplement with creatine for 8 weeks leads to the same changes in maximum strength and exercise capacity as taking whey protein or a carbohydrate placebo.

In resistance-trained adults, taking creatine monohydrate with plant protein does not lead to greater increases in maximal strength or work capacity than taking plant protein alone over eight weeks.

Adults who regularly lift weights and take protein or carbohydrate supplements for eight weeks, training four days per week, show increased maximal strength and work capacity, and these improvements are due to the training program.

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.

In people who train with weights, taking plant protein with creatine leads to the same increases in strength and workout performance as taking whey protein.