Plant-based diets have become pretty popular over the last couple of decades ... They've been pushed in the media, and even get taught in some schools.
My high school English class actually covered a documentary about how great plant-based diets were for our health. It definitely made me wonder how I should eat at the time.
The majority of people are omnivores and eat both plants and animal products. While the Western diet generally lacks fruits and veggies, more people are trying to get them.
Why? Because they’re trying to be more conscious about their health.
Another area a lot of people fall short, especially vegans and vegetarians, is in their protein intake.
Plant-based diets are high in carbohydrates and can be high in fats too. The one macronutrient they’re usually low on is protein.
For that reason, many have turned to peas to get enough protein.
Still, many wonder ... Is pea protein a complete protein?
Yes, pea protein technically contains all 9 essential amino acids, making it a complete protein. However, it's low in the amino acid methionine, so it's best combined with other protein sources. When paired with other protein sources rich in methionine (like rice protein), pea protein becomes an excellent protein source.
But, what is the relevance of complete proteins, why is it important, and how do you get pea protein? All of this and more I'll cover with you today!
In This Article You'll Learn:
• What Is Pea Protein?
• Complete vs. Incomplete Protein
• Is Pea Protein a Complete Protein?
• The Pros and Cons of Pea Protein
• Whey Protein vs. Pea Protein: What's the Difference?
• Finding the Right Pea Protein for You
What Is Pea Protein?
Pea protein is a powder that's extracted from yellow split peas. The split peas are ground into flour before being mixed with water and starch to remove all the fiber content.
The paste is dried, ground again, and voila - Pea protein powder!
Pea protein is known for having a very mild flavor. It's also a popular plant protein choice because it's vegan-friendly, gluten-free, and hypoallergenic.
But when it comes to plant proteins like pea protein, people still have to question…
Is pea protein a complete protein? That's what we're going to dive into right now.
Complete vs. Incomplete Protein
Let's start with the basics: what is a complete protein?
To understand that question, we have to look at amino acids. Amino acids are organic compounds that make up our bodies and are the building blocks of protein itself.
To function properly, your body needs 20 amino acids. Luckily, our bodies can make a ton of amino acids on their own…
In fact, we can make 11 of the 20 amino acids from other amino acids in our diet. These 11 are called non-essential amino acids.
So what about the other 9? The other 9 are called essential amino acids.
Why are they essential? Well, because we don't make them, we have to get them from our diet.
Without those 9 essential amino acids, we wouldn't be able to build muscle and repair tissues in our body.
A protein source is considered a complete protein if it has all 9 of these amino acids. If it's missing any, then it's not a complete protein.
So, what does the essential amino acid breakdown of a pea look like?
Pea Protein Amino Acid Profile
Essential Amino Acids (per 100g of protein):
Leucine: 8.4g - Critical for muscle protein synthesis (muscle repair/building process).
Isoleucine: 4.6g - Supports energy and recovery.
Valine: 5.0g - Aids muscle growth and repair.
Lysine: 7.2g - Supports immune function.
Methionine: 1.1g* - Lower than optimal levels.
Phenylalanine: 5.5g - Supports brain function.
Threonine: 3.8g - Aids protein synthesis.
Tryptophan: 1.0g - Helps with sleep and mood.
Histidine: 2.5g - Supports tissue repair.
*Methionine content is notably lower compared to other high-quality protein sources such as whey (2.9g per 100g).
Is Pea Protein a Complete Protein?
So is pea protein a complete protein? Most people don't really count it as one. I'll tell you why…
Pea protein does contain all 9 essential amino acids. So yes, that means technically pea protein is a complete protein, similar to meat.
…But it's also worth noting that while all 9 are present, pea protein is quite low in the essential amino acid methionine.
So your body gets all 9, but it doesn't quite get enough methionine from pea protein alone. For that reason, many don't consider pea protein a complete protein.
You still would want to add another protein source rich in methionine to make it a good complete protein.
Pea protein is still a great source of protein for a plant-based diet. It's just not the only protein source you want to have in one sitting if you truly want to maximize muscle growth and repair. Or just get everything your body needs from a health standpoint.
The Pros and Cons of Pea Protein
As with everything, there are pros and cons of pea protein.
There are some great advantages to regularly consuming pea protein. We'll also look at what the downsides are.
Pros of Pea Protein
Contains Fiber
Pea protein does have some dietary fiber. Fiber is great for gut health and helps good bacteria thrive in the gut (1). It can also help with weight loss by helping you feel fuller and consume less calories (2).
Easily Digestible
Pea protein is highly digestible. This makes it an excellent option for those with digestive issues or who struggle with other protein sources.
Promotes Muscle Growth
Pea protein is rich in amino acids like leucine, which are essential for muscle growth and repair. Whey protein is praised for its high leucine content, but pea protein also has a good amount. This makes it a great option to help with muscle growth (3).
Gluten-Free
Pea protein is naturally gluten-free, making it a safe option for those with gluten sensitivities or Celiac disease.
Contains Key Amino Acids
Pea protein contains all nine essential amino acids, making it a complete protein source that's ideal for vegetarians and vegans.
But of course, no protein is perfect, and pea protein is low in one key amino acid. So let's look at the downsides.
Cons of Pea Protein
Low in Methionine
While pea protein is technically a complete protein source, it's low in the amino acid methionine. Methionine plays a role in muscle growth and repair, so this does make it less ideal for this.
Flavor Isn't as Good as Whey
Let's face it: Whey protein is the king when it comes to flavor. No plant-based protein is going to give the same delicious and creamy flavors that whey has. Pea protein, however, is still a great-tasting plant-based protein and is a good option.
Costs More
Pea protein can be more expensive than other protein sources like whey or casein. It takes a little more processing to make the protein powder, which is why it costs more. It can still be affordable, but the higher cost can be an objection for some.
So overall, pea protein is an easy-to-digest protein that's good for so many different people with different needs. To really have a complete diet, though, you'll need to add an additional source of methionine with it.
Pea protein is nowhere near the only protein powder you can find on the market.
The most popular type of protein powder actually comes from milk. It's called whey protein. Obviously, I've mentioned this protein source a few times already.
…But what's the actual difference between whey protein and pea protein?
Whey Protein vs. Pea Protein: What's the Difference?
Let's start with what whey protein is.
Whey protein is one of the main proteins found in milk. It was discovered as a byproduct of cheese production, and later was turned into a powder and sold for its protein content.
Due to its origins, whey is an animal product and isn't vegan-friendly.
However, for those who do consume some animal products (like vegetarians), whey protein has some distinct advantages to consider.
Whey protein is a certified complete protein. So that means it has all the essential amino acids in all the right quantities.
You could argue whey protein is the highest quality protein source you can get. It doesn't need to be supplemented with other protein sources and is highly bioavailable.
It's also particularly high in leucine, which is essential for building muscle. So it's a great protein choice for those looking to build or repair muscle.
That's why so many companies use whey protein in their supplements…
Not everyone does well with whey protein though. This is especially true for those who don't digest lactose well because it's a dairy protein.
Also, for moral reasons many vegans do not use whey protein powder.
For individuals in these cases, pea protein is a wonderful option. It's a high-quality plant-based protein source that they can use and earn results with.
They just need to add in a rich source of methionine to really get the most out of it.
Pea Protein vs. Whey Protein Comparison
| Feature | Pea Protein | Whey Protein |
|---|---|---|
| Protein Per Serving | 20-24g | 24-28g |
| Complete Protein | Yes (low in methionine) | Yes (fully complete) |
| Digestibility | High | Very High |
| Allergen Status | Hypoallergenic | Contains dairy |
| Cost | $$-$$$ | $-$$ |
| Texture | Slightly grainy | Smooth, creamy |
| Suitable For | Vegan, vegetarian, dairy-free diets | Omnivore, carnivore diets |
| Leucine Content | 1.7g per 25g serving | 2.5g per 25g serving |
| Best For | Plant-based diets, dairy allergies | Maximum muscle gain, fast absorption |
Frequently Asked Questions
Q: Which Essentials Amino Acids is Pea Protein Missing?
A: Pea protein isn't technically missing any amino acids, but it's low in methionine, an essential amino acid important for muscle growth and metabolism. While all 9 essential amino acids are present, the methionine content is lower compared to other protein sources like whey protein.
Q: What are the Downsides of Pea Protein?
A: The main downsides of pea protein include:
• Lower methionine content compared to whey protein.
• Generally higher cost than whey protein.
• Slightly grainier texture in some products.
• May require combining with other protein sources for a good complete amino acid profile.
• Typically less creamy and flavorful than whey.
Q: Can You Build Muscle with Pea Protein?
A: Yes, research shows that pea protein can effectively support muscle growth. Studies have found that pea protein supplementation produces similar muscle gains to whey protein when combined with resistance training.
For optimal results, aim for 20-30 grams of pea protein post-workout or at other times throughout the day, ideally combined with a methionine-rich protein source.
Finding the Right Pea Protein for You
If you've decided to incorporate pea protein into your diet, it's important to choose a high-quality brand that meets your nutritional needs and tastes great.
With so many options on the market, it can be overwhelming to know where to start. Here are some tips for finding the right pea protein for you:
1. Look For a Product That Uses More Than One Protein Source
As I've mentioned a few times, pea protein is low in the essential amino acid methionine. Throwing in another protein source like rice protein can give enough methionine to make it a more effective protein powder.
2. Check For Third-Party Testing
Look for a brand that has undergone third-party testing. This helps to ensure that it doesn't have tons of heavy metals, pesticides, and other contaminants that you don't want.
3. Read the Reviews
Check out what other people think of it. This can help you to determine if people like the taste and are seeing good results with it. Of course, it's all subjective, but it can help to give you a better idea of what you're going to get.
I've tried tons of vegan proteins in my day. I used to run a supplement store with several brands of pea protein powder.
I made sure to try everything that came in so I could give an accurate opinion when people asked. I'll be honest … Most plant-based proteins I've tried are gritty and don't taste good.
Some are much better than others, so don't get me wrong. Still though, there is a big difference in quality between top brands and everyone else.
The best one I've personally used is Vegan Power Pro. It's not gritty, has a smooth texture, and solid flavors. The iced oatmeal cookie flavor blows every other brand I've had out of the water!
Another bonus is it's also a more natural product overall. It contains only natural flavors, and natural sweeteners, and has organic rice protein in it too.
So you know you're getting a top-tier complete amino acid profile!
It's also undergone third-party testing to ensure that it's safe and effective. That can give you some peace of mind.
Check out the reviews yourself here if you don't believe me. There are close to 5,000 five-star reviews raving about its flavor and quality.
If you have any questions in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Fu, Jing, et al. "Dietary Fiber Intake and Gut Microbiota in Human Health." Microorganisms, vol. 10, no. 12, 18 Dec. 2022, p. 2507.
(2) Howarth, Nancy C., et al. "Dietary Fiber and Weight Regulation." Nutrition Reviews, vol. 59, no. 5, May 2001, pp. 129-139.
(3) Babault, Nicolas, et al. "Pea Proteins Oral Supplementation Promotes Muscle Thickness Gains During Resistance Training: A Double-Blind, Randomized, Placebo-controlled Clinical Trial vs. Whey Protein." Journal of the International Society of Sports Nutrition, vol. 12, no. 1, 21 Jan. 2015, p. 3.
