Pea Protein for Exercise Recovery
Verdict: Published with Warning
Across 4 PubMed studies, the evidence for Pea Protein in Exercise Recovery grades Tier C — weak evidence. Effective, but with safety or population caveats.
C 🟠 C Weak Evidence Published with Warning
Why this grade7-layer evidence engine
⚖️
Scoring transparency
All scores computed by a 7-layer evidence engine — fully auditableRaw score 0.62
D
C
B
A
S
← counter-evidence / ineffectiveeffective / strong evidence →
Final grade
C · Published with Warning
Confidence
61%
Broadly consistent
Evidence level
E3
Single high-quality meta-analysis
▸View the full decision path (audit trail)
- compute_raw_score — 加權公式: L2×0.30 + L3×0.25 + L5×0.25 + L11×0.10 + L1×0.10 = 0.622
- tier_from_score — 依分數區間映射至 tier letter
- apply_hec_rules — 高品質 SR/MA 顯示 positive (1 篇 > 0 negative)
- tier_strict_requirement_check — Tier 條件達標，未降階
- detect_disputes — 偵測到 0 個 hard + 1 個 soft dispute
- decide_status — 依 tier + dispute 結果決定 status
PubMed studies (4)L2 · primary research & systematic reviews
Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial
Finding: Pea protein showed intermediate (non-significant) reduction in CK/myoglobin vs. water; whey was significantly superior (Cohen's d > 0.80 for CK/myoglobin); no significant difference between pea and whey.
View on PubMed Supplementation with Whey Protein, but Not Pea Protein, Reduces Muscle Damage Following Long-Distance Walking in Older Adults
Finding: Pea protein did not attenuate EIMD vs. placebo; whey significantly reduced CK at 24 h (175 vs. 300 vs. 330 U/L, p < 0.001); pea group not different from placebo.
View on PubMed Effect of Plant-Based Proteins on Recovery from Resistance Exercise-Induced Muscle Damage in Healthy Young Adults-A Systematic Review
Finding: Single-source pea protein offers limited benefit vs. whey in acute recovery; pea-based blends (e.g., pea+rice) can be comparable to whey when dosed adequately; meta-analysis not conducted due to heterogeneity.
View on PubMed Recovery of Strength After Exercise-Induced Muscle Damage in Vegetarians Consuming the Upper and Lower Ends of Protein Recommendations for Athletes
Finding: Significant time effect for recovery (p < 0.001), but no significant difference between low-protein (1.2 g/kg) and high-protein (2.0 g/kg) conditions for any recovery marker.
View on PubMed Regulatory & authoritative positionsL4/L5 · FDA / EMA / NIH ODS / Cochrane / Mayo …
L4a US FDA
Supportive
FDA has no questions regarding the GRAS status of this substance, based on scientific procedures provided by the notifier. source↗
L4b EU EFSA
Supportive
L4d TW TFDA / 衛福部
Neutral
豌豆仁（豌豆）已收錄於食藥署「食品營養成份資料庫」（consumer.fda.gov.tw），為蔬菜類一般食品。豌豆蛋白（分離豌豆蛋白、豌豆蛋白粉）以一般食品身分在台灣市場流通，未取得健康食品許可證（小綠人）。依《包裝食品營養宣稱應遵行事項》（113年2月19日修正），固態食品每100公克蛋白質含量達12公克以上，始得宣稱「高蛋白質」。 source↗
L5e Specialty Society (condition-mapped)
Supportive