# October research roundup: protein, intermittent fasting and ice baths

> Four new reviews: what protein adds to strength, whey versus pea, intermittent fasting and muscle, and how ice baths affect your gains.

- Source: [Musku](https://musku.app/), free strength training tracker for iPhone and Android
- Canonical URL: https://musku.app/blog/research-roundup-lifting-2026-10-29
- Published: 2026-10-29
- Updated: 2026-10-29
- Level: Beginner, Intermediate, Advanced
- Language: English
- French version: https://musku.app/fr/blog/veille-scientifique-musculation-2026-10-29
- Author: Musku (Julien Legrand)

_Informational content: this is not a substitute for medical advice. Check with a doctor before starting a training program, especially if you have a health issue or any pain._

Every month we go through the new papers indexed on PubMed and keep only what matters to someone who trains in a gym. Out of 76 articles flagged this month, four reviews made the cut, and three of them are about what's on your plate: how much protein powder adds to strength, which protein source to pick, whether intermittent fasting helps you keep muscle, and what ice baths do to your gains.

## Protein and strength: a real gain, with conditions

This meta-analysis pooled 23 randomized controlled trials with 611 healthy young adults, all following a resistance training program with or without a protein supplement.

Adding protein produced an extra **2.6 kg on the bench press** on average (95% confidence interval: 0.8 to 4.5 kg) and an extra **7.4 kg on the squat** (2.2 to 12.7 kg). The squat effect showed up mostly in programs of 12 weeks or less, and when protein was taken around the workout and before bed. Timing, though, was only borderline significant (p = 0.073).

This work suggests extra protein helps a little, especially early in a program, but the authors stress the benefit is conditional. Earlier, larger reviews put a plateau at roughly 1.6 g of protein per kilogram per day. If your diet already gets you there, a shake is unlikely to add much. Treat powder as a convenient way to hit your daily total, not a booster.

**Limitations:** small trials (around 27 people each on average), widely varying doses and sources, and usual protein intake rarely measured. The interval around the squat gain is wide.

## Whey, pea, egg: which protein after training?

This systematic review with network meta-analysis compared how different protein sources, taken as a single dose after a lifting session, affect muscle protein synthesis measured from biopsies. It includes 51 trials in healthy adults.

Native whey, pea protein, whole egg, mycoprotein and regular whey came out on top, with very small differences between them (0.02 to 0.05% per hour above the reference). Only regular whey reached statistical significance. The best predicted responses fell between **18 and 25 g** per serving.

In practice, this work suggests the source matters less than people think: a well-chosen plant protein like pea seems to hold its own against animal proteins. Around 20 to 25 g after training remains a sensible target. Pick based on budget, digestion and taste.

**Limitations:** acute protein synthesis only loosely predicts muscle growth over months, certainty of evidence is low to moderate, and several sources rest on very few studies.

## Intermittent fasting and lifting: no edge for muscle

This meta-analysis compared time-restricted eating (think 16:8 fasting) with a regular eating pattern in healthy adults doing resistance training. It includes only 5 randomized trials and 120 participants.

Lean mass held steady in both groups: the average difference was **-0.48 kg** (95% CI: -2.52 to +1.56 kg), not different from zero. Only two trials showed a larger drop in body weight and fat mass with fasting.

This work suggests intermittent fasting neither builds nor costs you muscle compared with a regular pattern, as long as you keep training. It's one way to organize your meals, not a superior method for body recomposition.

**Limitations:** very few studies, a wide confidence interval that rules out neither a small loss nor a small gain, and a literature search that stopped in November 2023.

**Health note:** any dietary restriction, intermittent fasting included, deserves a conversation with a doctor or registered dietitian if you have a medical condition, take medication, or have a history of disordered eating. The same goes for sharply increasing protein intake if you have kidney or liver problems.

## Ice baths after training: good for recovery, bad for progress

This umbrella review pulls together 15 meta-analyses published between 2011 and 2025, covering 161 studies on post-exercise cold-water immersion.

Cold water reduced soreness for up to 96 hours and improved power and jump performance 24 to 48 hours after hard sessions. The most effective protocols ran **10 to 15 minutes at 5 to 15 °C**. But it did not improve strength, and with regular use it **blunted strength and hypertrophy gains**.

If building muscle is your goal, save the ice bath for times when fast recovery matters, like a competition or two sessions close together, rather than using it after every workout.

**Limitations:** the included meta-analyses were of low to critically low methodological quality, and the certainty of evidence was low to very low.

**Health note:** very cold water puts real stress on the heart, so check with a doctor first if you have any cardiovascular condition.

## Sources

- Protein supplementation and resistance training-induced strength gains in young adults: a meta-analysis. *Frontiers in Nutrition*, 2026. DOI: [10.3389/fnut.2026.1946052](https://doi.org/10.3389/fnut.2026.1946052)
- Impact of different protein sources on acute muscle protein synthesis following resistance training: a systematic review with standard and dose-response network meta-analyses. *Journal of the International Society of Sports Nutrition*, 2026. DOI: [10.1080/15502783.2026.2740224](https://doi.org/10.1080/15502783.2026.2740224)
- Time-restricted feeding with resistance training is not superior to conventional feeding for body composition and muscle strength: a systematic review and meta-analysis. *Anais da Academia Brasileira de Ciências*, 2026. DOI: [10.1590/0001-3765202620240672](https://doi.org/10.1590/0001-3765202620240672)
- Strategic Application of Post-exercise Cold-Water Immersion to Enhance Performance Recovery and Adaptation: An Umbrella Review of 15 Published Systematic Reviews with Meta-analysis. *Sports Medicine - Open*, 2026. DOI: [10.1186/s40798-026-01116-8](https://doi.org/10.1186/s40798-026-01116-8)

## Frequently asked questions

### Does protein powder increase strength?

A meta-analysis of 23 trials found an average extra 2.6 kg on the bench press and 7.4 kg on the squat, mostly in shorter programs. If you already eat around 1.6 g/kg/day, the added benefit is small.

### Is plant protein as good as whey?

For post-workout protein synthesis, pea protein and mycoprotein ranked alongside whey and egg, with a predicted sweet spot of 18 to 25 g.

### Does intermittent fasting cause muscle loss?

Across 5 trials, lean mass did not differ between time-restricted and regular eating in people who lift. The evidence is still thin.

### Should you take an ice bath after lifting?

Not routinely. It reduces soreness, but regular use blunts strength and muscle gains.

The most reliable way to know whether a nutrition or recovery change works for you is to track your own numbers. In Musku you log your sets and loads, follow your estimated 1RM (Epley formula) and personal records, track body measurements with Apple Health sync, and jot down protein intake or ice baths in your session notes to compare training blocks over time.