Protein is an important nutrient that many people neglect. Plus, when it comes to fitness goals, protein becomes even more important.
If you want to lose fat, build muscle, or just feel your best ... then you need to prioritize protein. Without enough protein, it can be very difficult to reach any fitness goal.
But for people living a plant-based lifestyle, or those with allergies, getting enough can be tricky. That's where pea protein comes in.
What is pea protein, though?
Pea protein is a plant-based protein made from yellow split peas. It's naturally free from dairy, gluten, and soy, making it a hypoallergenic and easy-to-digest option. People often use pea protein to support muscle growth, recovery, and general health.
This is especially true for those on plant-based diets. It's also a great option for those who don't digest dairy well and cannot use whey protein.
Don't worry, today I'm going to break down all the ins and outs of pea protein.
In This Article:
• What Is Protein and Why Does It Matter?
• Complete vs. Incomplete Proteins
• What Is Pea Protein Made From?
• Is Pea Protein a Complete Protein?
• Comprehensive Pea Protein Benefits
• Pea Protein vs Whey Protein Comparison
• How to Use Pea Protein
• FAQ: Pea Protein
• The Bottom Line
What Is Protein and Why Does It Matter?
Protein is one of the three main macronutrients your body needs to survive. The other two are carbs and fats, but protein does a lot more than just help you build muscle.
Your muscles, skin, hair, nails, bones, and even your immune system all rely on protein. It also helps control your hunger and keeps you fuller for longer.
So if you want to manage your weight, protein is extremely helpful!
But not all proteins are equal in terms of quality. Some proteins are "complete" and others are "incomplete." Here's the difference…
Complete vs. Incomplete Proteins
A complete protein has all nine essential amino acids. These are the ones your body can't make on its own, so you need to get them from food.
Animal sources like chicken, eggs, beef, fish, and whey protein are complete proteins.
An incomplete protein is missing one or more of those nine amino acids. Most plant-based proteins fall into this category, including nuts, beans, rice, and wheat.
That doesn't mean they're bad. It just means you may need to combine them with other foods to get all the amino acids your body needs.
Peas are technically a complete protein source, but they're really low in one of the essential amino acids. That amino acid is methionine.
More on that in a bit!
What Is Pea Protein Made From?
Pea protein comes from yellow split peas. These are not the green peas you eat with dinner. They're a different variety called field peas.
To make pea protein, the peas are dried, ground into flour, and then processed to remove most of the carbs and fats. What's left is a protein-rich powder that's easy to mix into shakes, smoothies, or recipes.
There are three main types:
• Pea flour (least processed)
• Pea protein concentrate (higher in protein, still has some carbs and fat)
• Pea protein isolate (most protein, least carbs and fat)
Most high-quality supplements use the isolate form. This is because it's more of a pure protein source.
Is Pea Protein a Complete Protein?
Pea protein has all nine essential amino acids, but it's a little low in one called methionine. So really, it's best to consider it an incomplete protein.
But here's the good news: You can easily fix that by combining it with another protein source that has more methionine. A good example of this is rice protein.
So if you're planning to use a plant-based protein powder, make sure it has another source of protein, like rice protein, too. That way, you get all the benefits of a complete protein, but still have one that is plant-based.
Comprehensive Pea Protein Benefits
Now let's dive into the specific pea protein benefits that make it such a popular choice for fitness enthusiasts and health-conscious individuals!
1. Muscle Building and Recovery Benefits
Pea protein is incredibly effective for building and maintaining muscle mass. Here's why:
High in BCAAs: Pea protein contains all three branched-chain amino acids (leucine, isoleucine, and valine). These amino acids, in particular, are crucial for muscle protein synthesis.
Supports Muscle Growth: Studies show pea protein can be just as effective as whey protein for building muscle when combined with resistance training (1).
Faster Recovery: The amino acids in pea protein help repair muscle tissue damage from workouts.
Prevents Muscle Breakdown: Pea protein provides a steady stream of amino acids to prevent your body from breaking down muscle for energy.
The key is consistency! Using pea protein regularly, along with proper training, can help you build lean muscle effectively.
2. Weight Loss and Metabolism Benefits
Pea protein is a fantastic tool for anyone trying to lose weight or maintain a healthy body composition:
Increases Satiety: Pea protein can help you feel full longer, which can reduce overall calorie intake throughout the day.
Boosts Metabolism: Your body burns more calories digesting protein compared to carbs or fats.
Preserves Lean Muscle: During weight loss, pea protein helps maintain muscle mass so you lose fat, not muscle.
Stabilizes Blood Sugar: Pea protein helps prevent blood sugar spikes that can lead to cravings and overeating.
Supports Fat Burning: Higher protein intake can increase your body's ability to burn stored fat for energy.
Research shows that people who increase their protein intake often lose more weight and keep it off long-term (3)!
3. Digestive Health Benefits
One of the biggest pea protein benefits is how gentle it is on your digestive system:
Easy to Digest: Pea protein is naturally easier on the stomach compared to dairy-based proteins.
Reduces Bloating: Many people experience less digestive discomfort with pea protein vs whey.
Supports Gut Health: Pea protein contains fiber and nutrients that can support healthy gut bacteria.
No Lactose Issues: Since it's plant-based, pea protein won't cause lactose intolerance symptoms.
Gentle on Sensitive Stomachs: Perfect for people who struggle with other protein powders.
If you've had digestive issues with other protein supplements, pea protein might be the solution you've been looking for!
4. Allergen-Friendly Advantages
Pea protein is naturally free from most common allergens, making it accessible to almost everyone:
Dairy-Free: Perfect for people with lactose intolerance or dairy allergies.
Gluten-Free: Safe for those with celiac disease or gluten sensitivity.
Soy-Free: Great alternative for people avoiding soy products.
Nut-Free: Won't trigger tree nut or peanut allergies.
Hypoallergenic: Peas are rarely allergenic, making this protein safe for most people.
This makes pea protein one of the most inclusive protein options available!
5. Additional Health Benefits
Pea protein offers several other health advantages:
Rich in Iron: Helps prevent iron deficiency, especially important for women and vegans.
Contains Antioxidants: May help reduce inflammation and support overall health (2).
Heart-Healthy: Plant-based proteins are associated with better cardiovascular health.
Environmentally Friendly: More sustainable than animal-based protein sources.
Supports Healthy Aging: Adequate protein intake is crucial for maintaining muscle mass as we age.
These pea protein benefits make it an excellent choice for long-term health and wellness!
Pea Protein vs Whey Protein
Both pea protein vs whey protein can help you build muscle, recover after workouts, and hit your protein goals (1).
Here's how they compare:
| Type of Protein | Whey Protein | Pea Protein |
|---|---|---|
| Source | Dairy (milk) | Yellow split peas |
| Complete Protein | Yes | Almost (low in methionine) |
| Digestion Speed | Fast | Moderate |
| Allergens | Contains lactose | Allergen-friendly (dairy/soy-free) |
| Ideal For | Any fitness goals | Vegan, dairy-free, or sensitive gut |
Whey is a top-tier option for muscle growth or any fitness goal, for that matter. However, it's not great if you're sensitive to dairy.
Pea protein gives you a solid alternative that's easier on digestion and fits more diets.
How to Use Pea Protein
Pea protein is super versatile. You can:
• Add it to a smoothie
• Mix it with water or almond milk
• Bake it into muffins or pancakes
• Stir it into oatmeal
You can use it after your workouts or as a bridge between meals. Use pea protein however you need to help you reach your protein goal.
Getting enough protein is a major key to any fitness goal. Pea protein can help you do that!
FAQs: Pea Protein
Q: Is Pea Protein Good for You?
A: Yes! Pea protein is packed with protein, iron, and other nutrients. It's easy to digest and a great choice for people avoiding dairy, gluten, or soy.
Q: Does Pea Protein Build Muscle?
A: Yes, but it must be paired with resistance training. While it's slightly lower in methionine, blending it with rice protein or eating a balanced diet can fill in that gap.
Q: Is Pea Protein Inflammatory?
A: No. In fact, pea protein is considered anti-inflammatory for most people (2). It's hypoallergenic and gentle on the digestive system.
Q: Can I Use Pea Protein for Weight Loss?
A: Absolutely. Protein helps you feel full, supports lean muscle, and keeps your metabolism running strong. Pea protein can be a smart addition to a weight loss plan (3).
Q: Can I Use Pea Protein for Weight Loss?
A: I wouldn't say pea protein is better than whey, but it's a good alternative. Whey is arguably the highest quality protein we can take. However, vegan protein powders, like pea protein, are a solid choice if you're vegan, lactose intolerant, or have any reason not to take whey.
Q: What Are the Main Pea Protein Benefits?
A: The main pea protein benefits include muscle-building support, weight loss assistance, easy digestion, allergen-friendly properties, and additional nutrients like iron and antioxidants.
Q: How Much Pea Protein Should I Take Daily?
A: Most people benefit from 20-30 grams of pea protein per serving, 1-2 times daily. This can help you reach your day-to-day protein goals.
The Bottom Line
Pea protein is a clean, plant-based option that works well for many people. Whether you're vegan, avoiding allergens, or just want to switch things up ... it's a reliable way to hit your protein goals.
Keep in mind that getting enough quality protein every day is crucial for any fitness goal. Whether it's from food or supplements, you need to get enough protein or your progress will suffer.
If you're looking for a high-quality plant-based protein powder, check out Vegan Power Pro. It blends pea and rice protein with superfoods and even digestive enzymes!
It's great for meals, snacks, and even for post-workout. If you're planning to use it after your workouts, check out the Vegan Post Workout Stack. It combines Vegan Power Pro with a high glycemic carb powder to help you maximize recovery.
No matter what pea protein powder you choose to go with, just make sure your diet and workouts are on point as well. No protein supplement will do the work for you.
Plus, your diet will look different if you're building muscle vs trying to lose body fat. Protein is just one aspect of reaching your goals. There's quite a bit more to it than that, as I'm sure you know.
If you have any questions about pea protein or need help with anything at all, don't hesitate to reach out. 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. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Babault N, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015;12(1):3.
(2) Ndiaye F, et al. Anti-oxidant, anti-inflammatory and immunomodulating properties of an enzymatic protein hydrolysate from yellow field pea seeds. Eur J Nutr. 2012;51(1):29-37.
(3) Clark J, et al. A Pilot Study to Examine the Effect of Pea Protein on Limiting the Loss of Muscle Mass during Weight Loss: Study Design and Rationale. Clinical Research and Trials. 2021;7.
