Pea Protein: Good Substitute For Traditional Sources?

Pea protein is a popular choice for vegan bodybuilders and athletes with lactose intolerance. Low in calories and carbs, it fits into most diets. 

Generally, manufacturers produce pea protein powder from yellow peas or combine them with other plant-based proteins. Yellow peas are naturally rich in fiber, iron, calcium, and amino acids, offering over 24 grams of protein per 3.5 ounces. 

Compared to other plant-based proteins, pea protein is higher in lysine, an essential amino acid that supports immune function and helps your body produce carnitine. 

This supplement is also an excellent source of non-heme iron, states a 2017 review published in the Journal of Renal Nutrition. On top of that, it’s GMO-free and contains none of the eight most common food allergens. 

However, the quality of the finished product depends on several factors, such as the method of processing. 

But with all of the options on the market, why would ever reach for pea protein? How does it compare to soy or whey protein powder? That’s what we’re going to discuss today. 

Below you’ll find everything you need to know about pea protein powder, its potential health benefits, and its drawbacks. Let’s dive in! 

What Is Pea Protein?

The global pea protein market was worth $215.5 million in 2019, compared to the whey protein market worth at $7.4 billion in 2018. Its popularity is largely due to the rising demand for lactose- and gluten-free products, meat substitutes, and other functional foods. 

Peas are a staple of the American diet — and for good reason. Low in calories and rich in phytonutrients, they support optimal health. Plus, they’re one of the best sources of plant-based protein. 

Like whey, pea protein powder comes in two varieties — pea protein isolate and pea protein concentrate. Both types are derived from yellow split peas and pack a hefty nutritional punch. 

A major advantage of pea protein is that it contains no GMOs. On top of that, it’s unlikely to cause allergic reactions. We can’t say the same about soy protein. 

Pea and soy protein powders are similar from a nutritional perspective. Soy has a protein content of about 90%, while the protein content of pea is around 85 to 90%. As you would expect, their quality varies among brands.

Some brands of pea protein powder deliver as little as 18 grams of protein per serving, according to the Journal of Renal Nutrition. Others contain up to 24 grams of plant-based protein. 

In general, most products supply around 24 grams of protein, 1 gram of carbs, and 2 grams of fat per serving (1.1 ounces), notes Today’s Dietician. 

Is Pea a Complete Protein? 

Peas contain all nine essential amino acids, but it’s not considered a complete protein, states the Journal of Renal Nutrition. Compared to whey, eggs, milk, and casein, it’s extremely low in methionine and cysteine. 

Whey protein, for example, contains 1.8 grams of methionine and 0.8 grams of cysteine per 100 grams (3.6 ounces). 

The same amount of pea protein offers only 0.3 grams of methionine and 0.3 grams of cysteine, according to a 2018 study featured in the journal Amino Acids. But the same goes for soy, which is marketed as a complete protein. 

All in all, this aspect is subject to debate. Pea protein may not have the same nutritional value as whey, but it’s still a good source of amino acids. Methionine and cysteine can be obtained from other foods, including fish, poultry, beef, and whole grains.

The Cleveland Clinic says that you don’t need to worry about whether you’re eating complete or incomplete proteins as long as your diet is in check. A balanced meal plan that includes different sources of protein will supply all of the amino acids needed for optimal health.

Biological Value of Pea Protein

You’ve probably heard that whey has a high biological value (BV). This measurement indicates how efficiently the protein in food can be absorbed and metabolized by your body. 

The biological value (BV) of yellow pea protein is around 65.4%, according to a 2012 research paper in the Journal of Renal Nutrition. That’s significantly lower compared to the BV of brown rice (80%) and vegan protein blends (75 to 89%). Whey protein, by comparison, has a BV of 104. 

Based on these figures, it’s fair to say that pea protein has a low biological value. However, this doesn’t mean that it’s a bad choice. 

Compared to other plant-based protein powders, it’s significantly higher in the following amino acids, as reported by the Journal of Renal Nutrition:

• Alanine
• Arginine
• Isoleucine
• Leucine
• Tyrosine
• Tryptophan
• Valine

Leucine, for example, is considered the most important BCAA due to its ability to increase protein synthesis and stimulate the mTOR signaling pathways. When consumed in adequate amounts, it helps preserve lean mass, improves endurance, and boosts physical performance. 

This amino acid may also reduce the depletion of glycogen in the muscles, reports a 2012 review in Sports Medicine. Therefore, it keeps you energized and supports muscle repair. It also stimulates hypertrophy, or muscle growth, and increases physical strength. 

Tyrosine, another key amino acid in pea protein, is a precursor to dopamine, adrenalin, and other brain chemicals. Your body needs more of it during times of stress. 

This nutrient may enhance alertness and mental focus in stressful situations, allowing you to create a stronger mind-muscle connection.

Nutritional Benefits of Pea Protein Powder

Many manufacturers add sugar to pea protein, which increases its carb content. Unsweetened pea protein powder has about 100 calories per serving (0.9 ounces), depending on the brand and composition. You’ll also get the following nutrients:

• 21 g of protein
• 2 g of carbs, including 1 g of fiber
• 1.5 grams of fat
• 35% of the DV (daily value) of iron
• 2% of the DV of calcium

As discussed earlier, some formulas boast up to 24 grams of protein per serving. Check the label and select a product that’s high in protein and low in carbs, with no sugar and fillers. 

In addition to protein, this supplement is a great source of non-heme iron and leucine. 

Non-heme iron, which occurs naturally in plant-based foods, has a lower bioavailability than heme iron (the form found in animal foods). Consider pairing it with vitamin C to maximize its absorption.

For example, you can mix unflavored pea protein powder with orange or grapefruit juice or add effervescent vitamin C to your shake. 

Athletes are more likely to become deficient in iron compared to the general population. The risk is even higher among those following vegan or vegetarian diets. This may be due to several factors, including:

• Loss of iron through sweat
• Damage to red blood cells in the feet (a common problem among runners)
• Increased production of red blood cells (due to physical activity)
• Strict dieting 

Iron deficiency in athletes may cause fatigue, recurring infections, poor appetite, and increased heart rate. If left unaddressed, this condition can lead to iron-deficiency anemia. 

Pea protein provides more iron than soy protein isolate, hemp protein, and brown rice protein powder. It’s also a better source of iron than whey protein isolate.

Building Lean Mass

This sports supplement has a similar nutritional value as whey protein. Therefore, it’s not surprising that both types of protein are equally effective for athletes. 

In one study, athletes who consumed pea protein before and after training and between meals on their rest days for two months had similar results in terms of body composition, exercise performance, muscle thickness, and strength as those using whey protein. 

Both groups experienced major improvements in squat and deadlift strength after just eight weeks of high-intensity functional training and protein supplementation. 

As the researchers note, other studies reported similar findings. This may be due to the high leucine content of pea and whey protein powders. 

Another study, which was conducted on 161 resistance-trained men, has found that pea protein increased muscle strength and thickness just as much as whey protein. These findings were published in the Journal of the International Society of Sports Nutrition in 2015. 

If you’re a regular reader of our blog, you know that protein alone doesn’t build muscle. Your ability to gain lean mass and strength depends on your overall diet and training routine. Getting adequate rest is just as important. 

The key to building mass is to follow the rules of workout nutrition and tweak your workouts based on your progress and training goals. 

Also, make sure you know your daily protein requirements. As with everything else, more isn’t always better. 

Pea Protein and Fat Loss

Like whey and other protein sources, pea protein curbs hunger and can help you get shredded. It also allows you to maintain muscle while cutting and helps prevent metabolic slowdown. 

A study published in the Nutrition Journal investigated the effects of several different proteins on appetite and satiety. Researchers compared the impact of whey, egg albumin, casein, and pea protein, as well as maltodextrin, a polysaccharide. 

Casein and pea protein had the strongest effect in terms of appetite suppression, especially when consumed before a meal. Subjects who used these products ended up eating less compared to the other groups. 

Some consumers say that pea protein keeps them full longer and makes it easier to beat sugar cravings. Rich in amino acids, this product may help prevent diet-related muscle loss and fuel your workouts. 

Note, though, that not all pea supplements are created equal. 

Unsweetened pea protein is low in carbs, but other varieties may contain added sugars. Avoid any brands that contain acesulfame potassium, aspartame, and other artificial sweeteners that can cause bloating. 

Stevia, on the other hand, is all-natural and has no adverse effects. That’s why we use it in Vintage Brawn™, our signature protein blend. 

Are There Any Drawbacks?

All in all, pea protein is a good choice for vegans and individuals who are allergic to gluten, milk, soy, nuts, and other food ingredients. But this doesn’t mean it’s suitable for everyone. 

Its flavor, for example, doesn’t compare to that of whey or casein protein. 

Peas are naturally rich in saponins, a class of plant chemicals that taste bitter. That’s why most manufacturers add sugar, synthetic flavors, or artificial sweeteners to pea protein powder. 

Its texture isn’t too great either. Unlike whey or egg protein, pea protein powder tends to form chunks and doesn’t mix easily. 

Another potential drawback is its high content of phosphorus and potassium, which may pose problems for dialysis patients. 

Peas also contain trypsin inhibitors, lectins, phytates, and other antinutrients with potential health risks. Trypsin inhibitors, for instance, reduce protein absorption and digestion. 

Is Pea Protein Right for You? 

Pea protein has suboptimal levels of methionine, but it’s hypoallergenic and easy to digest. Plus, it’s mostly protein by weight and boasts high doses of lysine, an essential amino acid that supports muscle growth and repair. 

Moreover, this supplement doesn’t cause gas and bloating because the fiber and starch are removed during processing. On the negative side, many brands add sugar and artificial flavors to mask the bitter taste and make the final product more palatable. 

Our advice is to use pea protein powder only if you think it’s really necessary. Unless you’re a vegan or have food allergies, there are better options available. 

For vegetarians, a great option to ensure you get the most out of each workout is Vintage Build™. It was created specifically for muscle building. Loaded with BCAAs, creatine monohydrate, and L-glutamine, Vintage Build™ will give you strength during your workout and help with the recovery stage after.

What are your thoughts on pea protein? How does it compare to whey, soy, or casein protein powder? Feel free to share your experience below!