Fava Beans Have Fueled People for Centuries. Science Just Caught Up

Introduction

Fava beans have been a dietary staple in many parts of the world for centuries — especially in Middle Eastern cultures, where they’re often eaten at breakfast and valued for their slow-burning energy. Known for their high protein and fiber content, they’ve long been considered "fuel for the day" — no lab or supplement bottle required.

Recently, though, science has started to look at fava beans in a new light. A 2025 clinical study tested a concentrated protein extract derived from fava beans to see if it could support strength and endurance when combined with resistance training. The findings were modest but interesting, especially for those exploring plant-based alternatives to traditional protein supplements.

Let’s take a closer look at what the study really found — minus the hype — and how it fits into what many cultures have known for generations: food can be powerful, especially when it’s part of a larger, consistent routine.

The Science Behind It

Study Setup

In 2025, a randomized, double-blind, placebo-controlled clinical trial explored how a fava bean–derived protein extract might influence strength and endurance during resistance training. The study involved 72 healthy, untrained adults (36 men and 36 women), aged 19 to 40.

Over eight weeks, participants followed a supervised, full-body resistance training program three times per week. Half of the participants received a daily dose of 2.4g of fava bean protein hydrolysate, while the other half received a placebo. All participants maintained a stable diet with approximately 1.2g of protein per kg of body weight per day.

Researchers measured changes in:

What They Found

Participants in the fava bean protein group saw greater gains in lower-body strength compared to the placebo group. By the end of the 8 weeks, leg extension strength improved by 12.2% more in the supplement group. Muscular endurance also improved more in this group, with participants completing an average of 2.2 more reps to failure at 80% 1RM.

Biomarker analysis revealed increases in several myokines and metabolic markers linked to muscle adaptation, including IL-6, FSTL-1, and FABP3. A reduction in GDF-15 — a stress-related marker tied to mitochondrial dysfunction — was also observed.

Bone mineral content showed a small but statistically significant increase in the supplement group. While this was an exploratory finding, it suggests potential benefits beyond muscle performance.

Behind the Gains

Improvements in muscle strength and endurance weren’t just about effort — certain internal signals shifted, too. Researchers measured changes in several circulating biomarkers that help explain how the body adapts to training and recovery.

These changes suggest that even modest supplementation with a concentrated form of fava bean protein may influence not just how muscles perform — but how they recover and adapt at the cellular level. While these findings are early-stage and not conclusive, they open the door to more focused research on plant-based tools for training support.

What It Means for You

If you’ve grown up eating fava beans, none of this will sound revolutionary. They've always been a steady source of plant protein and slow-digesting carbs — the kind of food that keeps you going. What this study shows is that even in a concentrated extract, fava beans still support strength and endurance, especially when paired with consistent training.

That doesn’t mean you need a lab-made supplement to benefit. Whole cooked fava beans offer real value on their own — just not in isolated doses or in a form optimized for clinical testing. But for those who aren’t getting enough plant protein or need extra recovery support, a standardized extract might be one option among many.

Ultimately, results came from showing up — three workouts a week, a steady diet, and time. The supplement may have added a boost, but the foundation was consistency, not magic.

Nourish: Fava Beans in the Kitchen

Beyond the lab and the gym, fava beans are best known as a traditional, nourishing food. If you’d like to try them in your own meals, check out our Nourish recipe for fava beans .

Checklist: Are You Supporting Strength & Endurance Naturally?

Tick what’s true for you — these are the habits and signals that influence how well your body performs and recovers.

• I train consistently (at least 2–3x per week).
  Regular resistance training is the most effective way to build strength and endurance over time.
• I get enough protein daily to support muscle repair.
  Aim for ~1.2–2.0g protein per kg of body weight, especially during training periods.
• I sleep at least 7 hours a night and wake up rested.
  Recovery happens during sleep. Without it, performance and muscle adaptation suffer.
• I stay hydrated and replenish electrolytes when active.
  Hydration supports muscle contraction, recovery, and stamina during prolonged effort.
• I include plant-based sources of energy or recovery in my meals.
  Foods like fava beans, lentils, and oats provide slow-releasing carbs, protein, and nutrients for sustained energy.
• I manage stress with breathwork, movement, or time outdoors.
  Chronic stress increases cortisol, which can break down muscle and reduce endurance.