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

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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

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