Protein, Muscle Repair and Performance: What the Research Really Shows

Protein is an essential component of nearly every structure and function in the body. It contributes to muscle repair, immune function, metabolic pathways, cellular recovery and long-term wellbeing.[1] Confusion remains, however, regarding how much protein people need, whether plant proteins are as effective as animal proteins, and how protein influences performance and healthy ageing.[1,2,3]

Read on to uncover evidence behind protein metabolism, recovery, muscle development and the role of high-quality plant protein such as pea protein isolate – the source used in Clean Lean Protein.

1. What Protein Does in the Body

Once consumed, protein is broken down into amino acids, which are required for:[2,3]

• Repair and maintenance of muscle tissue
• Production of enzymes, hormones and neurotransmitters
• Normal immune system function
• Skin, hair, connective tissue and cellular processes

With the body rebuilding protein around the clock, daily protein intake becomes key for supporting strength, recovery and metabolic function.[1,4,5]

2. Muscle Protein Synthesis and Recovery

Muscle Protein Synthesis (MPS)

Resistance training activates MPS - the natural process that helps muscles adapt. Adding protein provides the essential amino acids needed to support this response, helping muscles recover and adapt more effectively.[2,5,6]

Leucine and the “Trigger Threshold”

Leucine plays a recognised signalling role in activating MPS. While the relationship is more complex than one exact “trigger number”, research consistently shows that high-quality proteins with meaningful leucine content stimulate MPS effectively.[6,7]

Pea protein isolate naturally contains leucine at levels that support recovery.[8,9]

Recovery Time Window

Muscle remains responsive to protein intake for at least 24-48 hours after training.[2,5] This means that total daily protein intake and distribution patterns matter more than consuming protein in a narrow time window.[5,10]

3. Plant Protein vs Whey: What the Research Shows

In a 12-week double-blind trial with resistance training, pea protein supplementation produced muscle thickness gains and strength adaptations similar to those observed with whey protein supplementation.[8]

The study concluded that pea protein is a “reliable alternative to whey” when total protein and training stimulus are matched.[8]

Other research shows that pea protein:

• Contains all nine essential amino acids
• Has a 98% digestibility rating
• Provides useful levels of leucine
• Is free from gluten, dairy and soy
• Supports strength and body-composition goals when used consistently[9,11,12]

Clean Lean Protein uses premium European golden peas processed into a smooth, digestible isolate, making it suitable for daily use.

4. Digestibility and Absorption

Digestibility influences how effectively the body absorbs amino acids. Pea protein isolate:[9,11]

Is naturally low in anti-nutrients

Contains no gluten, dairy or soy

Is gentle on the digestive system

Provides a consistent absorption profile

This makes it suitable for individuals with digestive sensitivities or those seeking a clean, minimal-ingredient formulation.

5. How Much Protein Do You Need?

Optimal protein intake depends on age, training demands and individual goals. Evidence-based guidance suggests:[1,3,4,5]

• General wellbeing: 1.0–1.4 g/kg/day
• Active individuals: 1.2–2.0 g/kg/day
• Strength or endurance training: ~1.6 g/kg/day for optimal gains[2,13]
• Healthy ageing: 1.2 g/kg/day or higher to support muscle maintenance[3,4,5]

Older adults often require higher protein intakes because muscle becomes less responsive to smaller amounts of amino acids with age.[3,4,5]

Remember - individual protein needs can vary. People with medical conditions, those who are pregnant or breastfeeding, or anyone with specific dietary requirements should speak with their healthcare practitioner for personalised guidance.

6. Daily Distribution Matters

Research indicates that spacing protein evenly throughout the day supports MPS more effectively than concentrating most protein into a single meal.[5,10]

Aim for:

~20–40 g of high-quality protein at breakfast, lunch and dinner

A protein-containing snack if intake is lower at mealtimes

Meals balanced with protein, fibre and micronutrients for steady energy

Protein supplements help ensure consistency, especially at breakfast-the meal most likely to be low in protein.[5,10]

7. When Protein Supplements Are Useful Protein supplementation can support:[2,12,13]

• Muscle repair after training
• Metabolic support and steady energy
• Muscle retention during ageing[3,4,5]
• Meeting protein requirements on busy or low-appetite days[1]

Clean Lean Protein is particularly helpful because it provides high-quality protein in an easily digestible and clean form.[9,11]

8. The Role of Micronutrients in Performance

• Protein relies on micronutrients to support underlying metabolic functions such as:
• Energy production (B vitamins, iron)[15]
• Normal nervous system function (magnesium and B vitamins)[15]
• Red blood cell formation
• General cellular processes involving vitamin C and plant compounds

Good Green Vitality complements protein intake by providing a broad blend of micronutrients to support overall nutritional balance.

9. Product Highlight: Clean Lean Protein

Clean Lean Protein provides:

• ~20g plant protein per serve
• All nine essential amino acids
• High digestibility (pea protein isolate has 98% digestibility)[9]
• No gluten, dairy, soy or unnecessary fillers
• A smooth, light taste that mixes easily with water, milk or smoothies

It can be used:

• Post-workout
• At breakfast to increase protein intake
• As a snack to support energy needs
• In oats, shakes or high-protein recipes

10. FAQs

Is plant protein as effective as whey for building muscle?

Yes. When protein intake and training are matched, research shows pea protein supports similar outcomes to whey.[8,11,12,13]

Do older adults need more protein?

Yes. Ageing reduces the muscle’s responsiveness to smaller protein doses, so higher daily intakes may help support muscle maintenance.[3,4,5]

Is protein needed on rest days?

Yes. Recovery and adaptation occur between training sessions.[2,5]

Does meal timing matter? Total daily intake and even distribution across meals are more important than narrow timing windows.[5,10]

Protein contributes to muscle repair, performance and long-term health.[1,2,3] High-quality plant protein such as pea protein isolate offers a well-researched and digestible option that suits a wide range of dietary preferences.[8,9,10,11,12,13]By pairing consistent protein intake with nutrient-dense meals and supportive micronutrients such as Good Green Vitality, you can create a strong nutritional foundation for energy, strength and overall wellbeing.[1,5,15]