There are plenty of protein powder supplements available, the most popular of which being whey based protein powders. But there are plenty of other vegetable based alternatives, including pea protein. Here’s your chance to find out all you need to know about pea protein.
What is Pea Protein?
Pea protein is extracted from the yellow pea, Pitsum sativum, to provide a dairy alternative, vegetable based protein, packed with amino acids including BCAAs (branched chain amino acids). Pea protein is often used in products, such as cheese and yogurt, to provide protein as a substitute for milk based proteins for people who are lactose intolerant.
The Benefits of Pea Protein
✓ Prevents Bloating
For anyone who suffers from bloating after consuming whey protein powders, a vegetable based protein can be a great alternative, as it does not contain lactose.
✓ Alternative Protein Source
Pea Protein is gluten free, and suitable for vegetarians and vegans. This makes it a great alternative protein source for anyone who needs to stick to strict dietary regulations.
✓ Can Be Consumed Anytime
Pea Protein can be taken pre workout to provide a great energy boost, post workout to ensure you consume protein to aid with muscle growth and repair, or at any other time of the day to make sure you’re consuming enough protein.
✓ High Protein Content
You may be thinking that taking pea protein is a compromise on protein content, as surely milk based proteins contains far more protein per serving? But you’d be wrong. Pea Protein is a great source of protein, containing around 23 g per 30 g serving which will contribute to the growth and maintenance of muscle mass. It’s also very low in fat to support the growth of lean muscle tissue.
✓ Fat Loss
There is also evidence to suggest that pea protein can help with fat loss. Supplementing with pea protein can lead to lowering your body’s levels of ghrelin, which is a substance released in the stomach. Ghrelin is responsible for sending signals to your brain to create the feeling of ‘hunger’. Pea protein slows down the creation of ghrelin in the body, therefore reducing the feeling of hunger, which in turn reduces the possibility of binge eating.
The one drawback of Pea Protein is flavor. It is only available as unflavored. For some people this won’t be an issue, but flavor of course comes down to personal preference. The good news is you can mix Pea Protein powder with other ingredients to improve the taste.
Using pea protein to make a smoothie can be a great way to improve the flavor. You can add ingredients such as fruit, chia seeds and vegetables to make a tasty, pea protein packed smoothie!
Vegetable Based Proteins
If Pea Protein doesn’t take your fancy, but you’re in need of other vegetable based proteins then these are worth considering.
Protein content is around 90% in soy protein, making it a great high protein, plant based shake suitable for vegetarians and vegans. Soy protein is very low in carbohydrates making it ideal for the growth of lean muscle mass. It is also lactose free, so is a great alternative alongside Pea Protein to dairy based protein powders.
This is an entirely plant-based protein, ideal for vegetarians and vegans, as well as being gluten free, and fortified with vitamins and minerals to aid general health and well-being. The protein content is slightly lower, so if your goal is to put a significant amount muscle mass then this may not be the best choice for you. However, to help the growth and maintenance of lean muscle tissue vegan blend protein is a great choice.
Take Home Message
If you are a vegan or vegetarian or lactose intolerant and you haven’t considered Pea Protein before, after reading this article you should be aware of the benefits pea protein possesses for you. Even if you are not a vegan or vegetarian and are able to consume dairy products then Pea Protein can be a great way to mix it up when it comes to increasing your protein content, as well as consuming essential vitamins and nutrients.