The goal of this clinical trial is to learn whether whey protein or plant protein supplements, with or without an adaptogenic herb blend, can improve strength, recovery, stress, and wellbeing in active females. The adaptogenic blend contains ashwagandha root extract and shatavari root extract.

The main questions the study aims to answer are:

• Do whey protein and plant protein supplements improve muscle strength and recovery in physically active females?
• Does adding ashwagandha and shatavari improve stress, recovery, sleep, and wellbeing compared with protein alone?
• Are there differences between whey protein and plant protein when combined with the adaptogenic blend?

Researchers will compare four supplement groups:

• Whey protein
• Whey protein with ashwagandha and shatavari
• Plant protein
• Plant protein with ashwagandha and shatavari

Participants will:

• Take their assigned supplement daily for 6 weeks
• Attend testing sessions before and after the intervention
• Complete questionnaires about recovery, sleep, stress, soreness, and digestive health
• Provide saliva samples to measure stress, hormone, immune, and inflammation markers
• Complete muscle strength tests, including handgrip strength and push-up testing
• Complete a 24-hour dietary recall. The study includes physically active females aged 18 to 45 years who regularly participate in structured training.

Inclusion Criteria:

• Female, aged 18-45 years
• Currently participating in regular structured athletic or physical training (≥3 sessions per week)
• Free from musculoskeletal injury that would prevent testing
• Willing to maintain usual diet and training habits during the study
• Not currently using protein supplements or adaptogenic supplements

Exclusion Criteria:

• Pregnant, breastfeeding, or planning pregnancy during the study period
• Known allergy or sensitivity to dairy, pea protein, pumpkin seed, chia seed, ashwagandha, shatavari, or nightshades
• Current use of prescribed medication that may interact with the supplements
• Thyroid disorders, autoimmune conditions, hormone-sensitive conditions, or other medical conditions that may be affected by supplementation
• Diagnosed eating disorder or condition affecting protein metabolism
• Current musculoskeletal injury preventing participation in testing
• Current use of other protein supplements or adaptogens

Individual participant data (IPD) will not be shared with other researchers. Data collected in this study will be anonymised and retained only for the duration of analysis before permanent deletion, in accordance with the study protocol, participant consent, and UK GDPR requirements.

Participants and outcome assessors will be blinded to group allocation. Supplements will be provided in identical blank tubs to minimise identification of the assigned intervention. Group allocation codes will be concealed until completion of data collection and primary analyses.