Pea Protein Benefits
Vegetables contain complex carbs like fiber which slows digestion and keeps you feeling full longer. Because of this, pea proteins promote satiety and help to reduce the number of calories consumed every day by controlling appetite. Peas are filled with essential minerals that aid weight loss because they work together with the body's hormones to suppress appetite and increase insulin sensitivity. The best part about peas is their high volume so even though they taste bland, one small serving goes a long way towards helping you meet your daily calorie and protein requirements.
Build Lean Muscle Mass
Peas are high in protein and low in fat and carbs. Peas also contain good levels of leucine (first place) and glutamic acid (second place), two essential amino acids responsible for muscle synthesis which makes it the perfect choice if your main goal is building lean muscle mass. Pea protein can be used as a daily meal replacement by those on vegetarian diets (used to replace animal proteins such as meat, chicken, or fish). - A great source for maintaining lean muscle mass (critical during dieting phases) without the added cholesterol that comes from dairy and animal products.
Maintain Bone Health
Pea protein keeps your bones healthy by providing a good source of phosphorus. Peas are also high in vitamin K, C, and A which all contribute to maintaining bone health.
Helps fight against cancer
Rich in antioxidants such as lutein, zeaxanthin, and beta-carotene which protect cells from damage and help fight against cancer.
Cardiovascular disease prevention
Reduces blood pressure, inflammation, and risk for cardiovascular disease by removing excess nitrogen from the body via urine. Pea protein is beneficial for kidney function; however, there is a small percentage of people who have reported seeing an increase in their blood pressure when taking pea proteins. Although rare, we don't recommend using pea proteins if you suffer from hypertension or kidney problems.
Pea Protein Side effects
Diarrhea, especially if you plan to take pea protein powder on an empty stomach.
Bloating and flatulence (if taking pea protein powder on an empty stomach) - seeing that peas contain some legumes, it's important to understand this may cause slight intestinal discomfort.
An increase in uric acid (pea protein has been shown to increase the concentration of uric acid in your blood).
Types of Pea Protein Powder
When purchasing pea protein powder, there are typically 3 main forms: isolate (concentrated form), hydrolysate (most expensive form), and normal concentrate (least expensive). Here's what each one offers...
Isolate Pea Protein Powder. Isolate pea proteins are typically made by extracting all carbohydrates, lipids, fiber, and other non-protein components of the peas. The end result is a pea protein powder that is 90-95% pure. It helps improve strength levels, endurance, and overall athletic performance by helping to prevent muscle fatigue. It can be taken as a pre or post-workout supplement to help improve overall energy levels, stamina, endurance, and performance during workouts.
Hydrolysate Pea Protein Powder. Hydrolysate pea protein powder is a more expensive form of pea protein powder. The benefit of using it is that it's broken down into even smaller peptides, making it easier to digest and absorb. Peptides are the building blocks for proteins so this means you get more protein from less product.
Normal Concentrate Pea Protein Powder. Is the least processed form of pea protein powder, meaning it contains a higher amount of fiber and carbohydrates than isolate or hydrolysate pea powders. It contains some BCAA's, however not in large concentrations like isolate forms. It contains more carbs than other forms, which can cause stomach discomfort for some people.
Pea Protein Shake Recipes
Here are some quick, easy, and simple ideas for pea protein shakes you can make:
So as you can see, pea protein powder is a great alternative to animal-based proteins such as whey and can have extremely beneficial health benefits. It's even safe for those who are lactose intolerant! Additionally, It helps improve overall athletic performance, energy levels, and muscle recovery rates. With its low-fat content, it makes a healthier choice for a pre or post-workout shake. Pea protein has also been found to be reasonably priced so it's a good option if you're on a budget too.