Would you like to try the increasingly popular Pea Protein?
It seems that the protein powder industry is not chaotic enough-pea protein is here.
Yes, the mushy balls that your mother asked you to eat when you were young do contain protein (actually about 10 grams per cup)
However, with all the protein powder options — whey, casein, soy, rice, hemp — lined up on the health food shelf, why should you buy peas?
What’s the Difference?
Sharon Palmer of RDN, author of Plant-Powered for Life, explained that, first of all, pea protein does not contain dairy products. This is important for vegans and people who are lactose intolerant or sensitive.
But for others, pea protein can also help provide the protein quality you need to help your muscles recover after exercise.
Pea protein is a complete protein, which means it contains all nine essential amino acids—including branched chain amino acids (BCAA)—you need to consume these amino acids to build muscle effectively, Palmer said. Many other plant-based options, such as rice, are not the case.
How does pea protein compare to whey?
Calculated by Marie Spano, RD, and CSCS, sports nutritionists of the Atlanta Hawks, pea protein is the gold standard of protein powder compared with whey protein.
But is pea protein effective?
You might think that pea protein may not be as effective as whey in building muscle. After all, pea protein contains far less branched-chain amino acids than whey.
(To get the best results from your exercise, read what you should eat and when to build your muscles.)
But pea protein does have an advantage that the above information does not reflect-that is, it contains three times the amino acid arginine than whey.
Arginine may not be a branched-chain amino acid, but it is essential for building muscles and can explain why pea protein does so well in promoting muscle growth in men.
In a 2015 study in the Journal of the International Society of Sports Nutrition for men between the ages of 18 and 35, those who paired weight training with pea protein had the same increase in biceps size as those who chose whey protein.
So which protein powder should you buy?
If you are trying to avoid consuming dairy products and soy at the same time, there is no real harm in trying pea protein.
You can add other ingredients such as fruits, vegetables, and nut butters to protein shakes to make up for the “a bit earthy” taste of pea protein. Bonus: Mixing multiple protein sources into a pea-based protein shake can provide a better amino acid profile than drinking pea alone.
“This will increase the possibility of protein growing in clean soil without heavy metal contamination,” some products also promote on their labels that they have passed third-party heavy metal content testing.
To ensure that your pea protein does not contain any hormones or unnecessary additives, he also recommends choosing an organic and odorless bathtub.
“But if you are not a vegetarian or are allergic to dairy and soy, is there any reason to buy it? Not really,” Martini said. The high arginine level of pea protein is more like a “redemption quality” than a reason to buy pea protein instead of whey.