7 Plant-Based Proteins That Help With Muscle Recovery in Cold Weather

Cold weather may put extra strain on your muscles. Plant-based proteins can help them bounce back by providing key amino acids and antioxidants that may help fight inflammation, without relying on dairy or whey.

1. Soy Protein

Soy protein is one of the few “complete” plant-based proteins, meaning it contains all nine essential amino acids necessary for muscle synthesis (the process triggered by exercise in which amino acids are used to build and repair muscle).

In one study involving trained athletes, consuming 25 grams of isolated soy protein twice daily was associated with reduced exercise-induced muscle damage and enhanced muscle recovery. These benefits were attributed to soy’s natural protein and antioxidant content.

2. Pea Protein

Pea protein is a complete protein. Though it is high in leucine, an amino acid critical for muscle synthesis, it is low in methionine, another amino acid that contributes to muscle growth and repair.

Research suggests that single-source plant proteins, such as pea protein, are most effective when consumed in higher doses of at least 30 grams to increase low-level amino acids or in blends with different protein sources to create a more complete amino acid profile.

3. Potato Protein

Potato protein is a complete protein with no apparent deficiencies. In one study, consuming 30 grams of potato-derived protein concentrate after resistance exercise considerably improved muscle protein synthesis rates during recovery and rest. These rates were comparable to the response following the consumption of an equivalent amount of milk protein concentrate.

4. Mycoprotein

Mycoprotein is a complete plant-based protein derived from Fusarium venenatum, a naturally occurring micro-fungus. In research involving resistance-trained adults, consuming 25 grams of mycoprotein, pea protein, or a blend of both resulted in comparable post-exercise muscle synthesis rates similar to those of other high-quality proteins.

5. Rice Protein

Rice protein is a plant-based protein powder extracted from brown rice. In one study, similar improvements in body composition and performance outcomes, including lean mass, strength, and anaerobic power, were observed in athletes when an eight-week resistance training program was combined with daily 24-gram doses of either rice or whey protein. The results indicated that rice protein was equally effective as whey protein when used with resistance training under these conditions.

6. Hemp Protein

Hemp protein contains anti-inflammatory oils and protein. When studied in recovery contexts, hemp protein has been shown to aid muscle recovery. Sex-specific benefits were observed, including improved muscle thickness in females and maintenance of muscle strength in males following resistance training. Hemp protein may aid in recovery by providing anti-inflammatory compounds that help reduce fatigue and muscle soreness.

7. Almond Protein

Almond protein is a plant-based protein made from almonds. Research shows that eight weeks of supplementation with almonds (57 grams per day) can improve muscular functional capacity by reducing task-specific reported symptoms of muscle soreness after recovery from muscle-damaging exercise. Based on this study, almonds may have some value for mildly overweight, middle-aged adults as a food to help increase tolerance to physical activity.

Getting the Best Results From Plant-Based Protein for Muscle Recovery

• For daily needs, most adults benefit from approximately 56 grams of protein for men and 46 grams for women, although active individuals may require more to support muscle health and recovery.
• Research indicates that consuming 30–40 grams of plant protein, which contains approximately 2.5–3 grams of leucine per serving, can effectively support muscle repair and recovery, performing similarly to animal-based protein when consumed in the right amounts.
• The protein power of plant-based foods varies depending on how they’re made. Whole foods, such as lentils or tofu, provide less concentrated protein than powders made from protein concentrates or isolates, with isolates having the highest amount per serving.
• You can also add plant protein to warm foods and drinks—like oatmeal, soups, or lattes—without losing nutrition, as long as it isn’t heated above 212 degrees F (100 degrees C) for more than an hour. Avoid deep-frying or high-heat cooking methods, as they can reduce its overall bioavailability.