Thorne Plant Protein - Chocolate Review

The main ingredient, a plant protein blend at about 27.5 grams per serving, is well above the amount that worked in studies. A review of 31 trials found plant protein improved strength and athletic ability compared with little or no protein, though it worked less well than whey, beef or milk ^[1]. In adults over 50, plant and animal protein gave similar lean mass and grip strength ^[2], and over at least six months they did not differ in lean mass, strength or performance ^[3]. A soy-containing supplement added about 1 kilogram of lean mass in adults with HIV ^[4], and a plant protein supplement improved muscle mass and grip strength in older adults with muscle loss ^[5]. Not every study agrees: in adults over 60, soy protein gave results similar to controls ^[6]. The iron in this product is a trace amount, far below the dose studied for strength ^[7], and iron trials mostly showed no muscle benefit ^[8]. The potassium dose is small, and potassium trials found no muscle gain ^[9][10]. Animal and cell studies are never counted.

The panel is split on plant protein, the main ingredient: one recommends it, one uses it, four are neutral, and three warn against it. The one who recommends it suggests vegans supplement with an isolated plant protein, and another aims for 7 to 12 percent of calories from plant protein. The neutral voices say animal protein is higher quality or builds muscle better, though one notes that high protein diets of either kind gave similar muscle gains, and another saw no difference in body composition on pea protein. The warnings focus on heavy metals like lead and cadmium and pesticides in non-organic powders, plus a belief that animal protein feels better. Iron and potassium are smaller ingredients in this product, and the panel mostly backs both, with cautions to test iron levels before supplementing and one panelist who stopped iron after it failed to raise his levels.

The ineffective grade misreads the plant protein evidence: trials and a 31-trial review show plant protein builds strength and muscle compared with little or no protein, and most null results compare it with animal protein, where it works about as well, so they do not show that it fails. So it is graded Tier 4, as the studies disagree.

Combine with: To support muscle building, pair this with creatine monohydrate (3-5 g daily) for strength and lean mass, and leucine or EAAs to boost muscle protein synthesis, which helps because pea and rice proteins are lower in leucine and methionine than whey. Vitamin D3 with K2 and magnesium support muscle function and recovery, and omega-3 fish oil aids recovery and cardiovascular health. For the blood sugar and heart goal, consider berberine, chromium picolinate, or alpha-lipoic acid, and discuss any glucose-lowering supplements with a doctor, especially if taking meds.