Kaivan Dave
Marketing & Growth Consultant
May 11th, 2022 | 9 min read
Edited by Gaurav Chawla, MBA
Reviewed by Emily Gregory, NASM-CCUPT
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Many vegetarians and vegans are constantly looking for replacements for animal products or things that are derived from animals. With the popularization of vegan diets, there has been an increased interest in plant-based proteins.
Via Google Trends
Claims have been made regarding both animal and plant-based protein having specific benefits. As far as plant proteins go, it’s shown to improve athletic performance, muscle growth, weight loss, energy, endurance, immune system function, oxidation, bone health, avoidance of cancer markers, and improvement of cardiovascular health.
With this in mind, we wanted to dive into one of the most searched plant-based proteins: the pea protein. We'll look at how it's made, the difference against whey, soy, and hemp, its benefits, and side effects, and some easy-to-make pea protein shake recipes.
How is pea protein made?
The pea is one of the earliest crops known to have been cultivated by humans, originating in Asia Minor thousands of years ago. The pea protein powder comes from dried peas that are processed into a powder form. It has become popular among vegans and vegetarians as an alternative to whey protein or soy protein.
Peas are often grown in gardens, fields, greenhouses, and farms around the world for human consumption. This legume can be dried or ripe where it will turn into split peas which are rich in starch content. These split peas are often dried and ground into a powder that can easily mix with water or other ingredients to create the plant-based protein: pea protein powder. The mixture usually has a bland taste without any sweeteners, artificial flavors, sugars, fats, etc., making it extremely versatile in cooking & baking.
Pea protein powder is vegan-friendly, non-GMO, cholesterol-free, gluten-free, and soy-free. This source of plant-based protein is one of the most popular sources within the vegan community because it's full of nutrients such as zinc, iron, magnesium, potassium, and vitamins A & C . There's barely any fat from the powder, either.
What is yellow pea protein?
Yellow pea protein is a plant-based protein powder derived from yellow pea. Its main nutritional use is as a source of amino acids, which are building blocks of proteins. Some people also use it in protein shakes for weight loss, to lower blood pressure and triglycerides, improve athletic performance and increase muscle mass.
What is it used for?
Pea protein powder has been praised for being gluten-free and having a high percentage of essential amino acids compared to other plant-based sources of protein. It's also free from dairy, soy, and nuts that often trigger allergies or food sensitivities among consumers.
It's commonly used as a supplement by vegetarians and vegans because it doesn't come from an animal source like whey protein does (dairy) or soy protein does (soy). It's also hypoallergenic; this makes it a good option for those with allergies to soy and dairy.
How much protein is there in pea protein powder?
A cup of dried split peas contains 45 grams of protein. When ground to powder it produces about one cup of protein powder. The commercial brand serving sizes generally equal the volume 14 cups and contain approximately 20 grams. This makes pea protein powder a great alternative for people who aren't getting enough protein from meat and other food sources.
Pea protein vs. whey
Whey protein's high biological value (BV) means it digests faster than other proteins, however, pea protein powder actually beats out whey when it comes to BV. Whey protein may be well known for promoting muscle synthesis but recent studies conclude that pea protein has higher muscle synthesis abilities when it comes to nitrogen retention after weight training workouts when compared with whey protein.
The digestibility of pea protein powder is around 90%, so it's absorbed by the body almost as well as egg whites.
So, what does this mean? The digestibility of pea protein powder is good enough to say that your muscles will get the amino acids they need for muscle function and growth.
For athletes looking to improve their performance in high-intensity activities, pea protein may be a better choice compared with whey because its BV score is higher which contributes to greater muscle synthesis.
And if you are vegan or vegetarian looking to make the switch from animal-based proteins like whey, or eggs then pea protein powder may be beneficial due to its lack of common food allergies found in many plant-based protein sources.
Pea protein vs. soy protein
Differences between pea protein and soy protein include the protein's digestibility and its amino acid profiles.
Peas have more arginine than casein or whey proteins so they may be able to promote growth hormone when taken alone or combined with other foods such as grains or legumes. Peas also contain no gluten, making them a great option for people with celiac disease or those looking to improve gastrointestinal health.
Additionally, pea protein has not been shown to cause allergies or reactions in people who are allergic to legumes. Soy, on the other hand, is an allergen for many people and can be more of a concern than peas. Soy is also known as one of the top eight most common allergens so it's important you understand this before you decide to use soy protein powder. However, soy is a complete protein and a great option for those not suffering from allergies.
FUN FACT:
Did you know that although "peas" are vegetables - they're actually legumes and there is a small percentage of people who experience allergy symptoms to legumes. Although rare, it's important you understand this before you decide to use pea protein.
Pea protein vs. rice protein
Rice protein has a BV of 80 which is lower than pea protein and soy at 104 and 74 respectively. The amino acid profile of rice is incomplete because it's missing some essential amino acids like lysine so it would need to be combined with other foods containing complete proteins in order to provide all 9 essential amino acids required for muscle synthesis.
This makes pea protein powder the best choice when compared with rice as the only non-complete source of vegetarian proteins because it contains all 9 essential amino acids required for good health - lysine included! Peas also contain higher levels of lysine than rice which is important for muscle synthesis and growth.
Pea protein vs. hemp
Hemp is a complete protein, whereas pea is incomplete. As pea protein is incomplete, it needs to be combined with foods containing complete proteins like brown rice, or quinoa in order to achieve all 9 essential amino acids needed for healthy living. Peas contain more total protein than hemp seeds so pea wins when compared gram-for-gram on the plant-based scale.
On the other hand, hemp has more arginine than peas making it the better option if your goal is to improve growth hormone. Pea wins in the lysine department followed by hemp seeds, making pea protein powder a better choice when compared with hemp if your main goal is muscle synthesis.
Pea protein vs. Casein
Differences between pea proteins and casein are found in their amino acid profiles because pea contains all 9 essential amino acids required for good health, including lysine while casein has low levels of this amino acid so adding it to other foods such as milk would be necessary for attaining all 9 essential amino acids needed for healthy living.
On the other hand, peas win again when comparing nutrients such as BV and total proteins, but these numbers alone don't necessarily make pea a better choice because the digestibility of the protein is also a factor. Therefore you must try pea protein to see how it adjusts with your digestive system before going out and buying it in bulk.
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Pea 
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Whey 
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Hemp 
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Rice 
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Soy 
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Casein 
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|---|---|---|---|---|---|---|
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Protein (per 30 g) |
22.5g | 25.5g | 15g | 24g | 16.7g | 23g |
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Common Allergen |
 |
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Contains Dairy |
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Carcinogen |
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Completed Protein |
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Pea
Whey
Hemp
Rice
Soy
Casein
Protein
(per 30 g)
Common
Allergen
Contains
Dairy
Carcinogen
Completed
Protein
22.5g
25.5g
15g
24g
16.7g
23g
Pea Protein Benefits
1
Weight loss
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.
2
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.
3
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.
4
Helps fight against cancer
Rich in antioxidants such as lutein, zeaxanthin, and beta-carotene which protect cells from damage and help fight against cancer.
5
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
1
Diarrhea, especially if you plan to take pea protein powder on an empty stomach.
2
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.
3
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:
Vegan Vanilla Shake
Take 1 cup of unsweetened almond milk, add 1 teaspoon of pure vanilla extract, add your desired pea protein powder, and blend until smooth. You can then add some monk fruit or stevia to taste if you want it sweeter. Feel free to add any fruits as you desire.
Mint Chocolate Chip Shake
Take 1 cup of unsweetened almond milk, add 1 teaspoon of pure mint extract, add your desired pea protein powder, and blend until smooth. Add in some crunchy cacao nibs for some chocolate flavor without adding extra sugar.
Moroccan Style Pea Protein Shake
Blend together ½ cup of organic tomato juice with 2 tablespoons of lemon juice along with your pea protein powder. Add in some cayenne pepper, himalayan pink salt to taste, and some fresh mint leaves for an overall refreshing drink.
Lemon Meringue Pea Protein Shake
Blend together ½ cup of unsweetened almond milk with 1 tablespoon of lemon juice along with your pea protein powder. Add in some stevia or sweetener of choice then top off the rest of the glass with ice cubes. You can also add vanilla or lemon extract if you want it to be more flavorful.
Peanut Butter Chocolate Shake
Take 1 cup of unsweetened almond milk then add a banana. Add in 1 tablespoon of peanut butter, throw in some chocolate chips, and add your desired pea protein powder. You can also throw in some cacao powder for extra flavor and health benefits! Add your ingredients into a blender and blend until smooth!
Berry Blast Shake
Take 2 cups of frozen mixed berries, 1 cup of unsweetened almond milk, 1 tbsp chia seeds, and your desired amount of pea protein powder. Add your ingredients into a blender and blend until smooth!
Conclusion
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.
