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Fitness

Whey vs grašak vs jaje: 51 studija rangirala proteine po tome koji najviše potiče rast mišića nakon treninga

Coach Ryan · · 4 min read

Veliko otkriće

Očekivali biste da će u duelu između whey proteina, graškog i jajčnog proteina nastati jasan pobjednik. U ovom slučaju to se nije dogodilo, a razlog je zanimljiviji od pukog rangiranja.

Tim Sa sveučilišta u Beču prikupio je 51 studiju temeljenu na tracer metodama kako bi usporedio koliko različiti izvori proteina potiču sintezu mišićnih proteina (MPS) nakon otpora. Više proteina – i životinjskih i biljnih – završilo je na sličnim mjestima u rangiranju, ali jedini koji je pokazao statistički značajan učinak bio je standardni whey protein.

Kako je studija izgrađena

Rad, objavljen u Journal of the International Society of Sports Nutrition (2026), predstavlja sustavni pregled uz network meta‑analizu (NMA), kako sustavne tako i dozirno‑odazivne. NMA omogućuje usporedbu tretmana koji nikada nisu izravno testirani, povezujući ih preko zajedničkih komparatora.

  • Pretraživanja: PubMed, EBSCOhost (MEDLINE, SPORTDiscus, CINAHL) i Scopus.
  • Sudionici: zdravi odrasli stariji od 18 godina.
  • Protokol: akutni set otpora, nakon čega je slijedio jedinstveni unos proteina, bez dodatne hrane između.
  • Mjerenje: mišićne biopsije prije i poslije, mjerenje satnog MPS metodama s tracerima.
  • Isključenja: mješavine proteina i proizvodi obogaćeni drugim anaboličkim agensima.
  • Uzorak: 51 studija zadovoljila je kriterije.

Autori su izjavili da nema sukoba interesa.

Vodič po rezultatima

Proteini su rangirani prema P‑scoreu, vrijednosti od 0 do 1 koja odražava procijenjenu vjerojatnost visokog položaja za post‑trening satni MPS:

Protein P‑score Srednja razlika (%/h)
Native whey 0.81 0.05 [0.00; 0.10]
Grašak 0.77 0.05 [-0.02; 0.11]
Jaje (cijelo) 0.72 0.04 [-0.01; 0.09]
Mykoprotein 0.66 0.03 [-0.02; 0.08]
Whey 0.58 0.02 [0.01; 0.04]

Sigurnost dokaza ocijenjena je nisko do umjereno.

Zašto je najniže rangirani protein jedini “značajan”

Evo drame: standardni whey je završio na petom mjestu od pet, ali jedini je imao interval pouzdanosti koji ne uključuje nulu (0.01 – 0.04). Native whey, grašak, jaje i mykoprotein imali su procjene jednake ili veće, ali su njihovi intervali bili toliko široki da su obuhvaćali nulu ili se dotaknuli nje.

Vjerojatan razlog je statistička preciznost, a ne superiorna biologija. Whey se proučava neprestano, pa je njegova procjena uska. Grašak i mykoprotein zastupljeni su znatno manjim brojem studija, pa su njihove procjene „zamagljene“. Autori to jasno napominju: izvori poduprti s malo studija trebaju se tumačiti s oprezom.

P‑score prikazuje rang, a ne veličinu učinka. Rang od 0.77 za grašak ne znači da je grašak dokazano najbolji; znači da, s obzirom na dostupne podatke, često stoji pri vrhu liste.

Doza koja daje najbolje rezultate: 18‑25 g

Dozirno‑odazivna analiza pokazala je da su najviši predviđeni MPS odgovori pri 18‑25 g za native whey, cijelo jaje, grašak i mykoprotein. I životinjski i biljni izvori pojavili su se u tom rasponu, što sugerira da je doza podjednako važna kao i izvor za akutni odgovor.

Što to znači za vas

  • Doza: ciljajte otprilike 18‑25 g proteina u post‑trening porciji. To je područje u kojem model predviđa vrhunac MPS‑a.
  • Vremenski raspored: studije su testirale jedinstveni unos odmah nakon otpora. Rad podržava konzumaciju proteina nakon treninga, ali ne definira točan „anabolični prozor“, pa se ne opterećujte s minutama.

Preporuke prema izvoru

  • Ako podnosite mliječne proizvode – whey ima najčvršći statistički dokaz u ovoj analizi.
  • Ako ste na biljnoj prehrani ili izbjegavate mlijeko – grašak i mykoprotein rangiraju visoko i pokazuju sličnu dozirnu reakciju, iako je dokaza manje.
  • Ako jedete jaja – cijelo jaje zauzima treće mjesto i uklapa se u isti dozni raspon.

Tko treba biti oprezan ili izbjegavati

  • Osobe s alergijom na mlijeko, jaja ili grašak trebale bi izbjegavati taj izvor.
  • Pacijenti s bubrežnim bolestima ili drugim medicinskim stanjima koja ograničavaju unos proteina trebaju se posavjetovati s liječnikom prije promjene prehrane.
  • Mješavine proteina (npr. grašak + riža) nisu ocijenjene, jer su bile isključene iz analize.

Važna ograničenja

  • Akutan MPS nije jednako mišićnom rastu. Studije su mjerile kratkoročne stope sinteze, a ne mjesečni napredak u veličini ili snazi mišića. Viši MPS u nekoliko sati ne jamči veći mišićni ili snaga napredak; na ishod utječu ukupni dnevni unos proteina, kvalitet treninga, kalorijski unos i oporavak.
  • Razlike su male – srednje razlike kretale su se od 0.02 do 0.05 %/h. To je statistički uočljivo, ali ne nužno klinički značajno.
  • Kvaliteta dokaza je skromna. Niska do umjerena razina sigurnosti znači da buduće studije mogu pomaknuti rangiranje, osobito za manje proučavane proteine.

Zaključak

Nijedan protein nije „srušio“ whey, ali nijedan ga nije ni potpuno zamijenio. Whey je jedini izvor s statistički značajnim učinkom u ovoj analizi, dok grašak, mykoprotein i cijelo jaje izgledaju kao vjerodostojne alternative koje zahtijevaju dodatna istraživanja. Ako želite jednostavan plan, uzmite 18‑25 g proteina nakon treninga iz izvora koji tolerirate i volite, te osigurajte adekvatan ukupni dnevni unos proteina i dosljedan trening – upravo to pokreće dugoročne dobitke.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Coach Ryan

Coach Ryan writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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