Nutritional Benefits
- High-Quality Protein Source
Pea protein contains all nine essential amino acids that your body cannot create and must get from food. However, it’s relatively low in methionine. It’s also a great source of branched-chain amino acids, especially arginine — which promotes healthy blood flow and heart health — and leucine, isoleucine and valine — which promote muscle growth.
- Rich in Iron
The iron found in plant foods is less absorbable than that found in animal products. This can be improved by consuming pea protein powder with vitamin C or vitamin-C-rich foods like citrus — which boosts iron absorption by up to 67%. Since approximately 10% of American women are iron-deficient, including pea protein powder in your diet could be a great way to boost your intake of this nutrient.
Health Benefits
- Builds Muscle Mass
Studies show that pea protein powder can help build muscle when paired with resistance training.
In one 12-week study, weight-lifting men who consumed 50 grams of pea protein per day gained the same amount of muscle as those taking whey protein. This suggests that pea protein powder is just as effective at building muscle mass as more common dairy-based protein powders.
- Keeps You Full
Research has found that protein helps people feel fuller for longer than carbs or fat. This means that high-protein diets may reduce overall calorie intake and lead to gradual weight loss over time. Pea protein powder offers an easy way to add protein to your diet and reap these benefits. Pea protein powder is a good option for increasing protein intake and boosting feelings of fullness after meals.
- Good for Heart Health
Animal studies have found that pea protein powder can reduce some of the risk factors for heart disease, like elevated cholesterol and high blood pressure. Pea protein hydrolysate — a partially digested protein powder that contains smaller proteins — has been shown to significantly lower blood pressure levels in rats after three weeks. A similar three-week study in humans found that 3 grams of pea protein hydrolysate per day lowered systolic blood pressure (the top number of a reading) by 6 points. However, regular pea protein powder that has not been partially digested does not appear to have the same effect. Still, animal studies have found that pea protein powder can reduce cholesterol levels. It’s believed to work by increasing the uptake of cholesterol into cells and reducing the body’s production of fats.
- Potential Side Effects
Pea protein powder is generally well tolerated and has very few side effects. Since it’s made by isolating protein from peas, it is relatively low in fiber and does not tend to cause gassiness or bloating like whole peas can for some people. Nevertheless, pea protein powder can be relatively high in sodium — with products containing 110–390 mg per serving. Therefore, people on a sodium-restricted diet may need to watch their intake.
How to use
Most pea protein options are simple to use by following the instructions on the label. Consuming more than the recommended amount of pea protein powder may increase the risk of side effects and digestive upset. Typically, a person will mix a scoop of the pea protein powder with water or a milk substitute, shake, then consume the beverage. They may also add it to foods such as porridge. People may have one or two protein shakes a day, usually before, during, or after a workout.
Source:
https://www.healthline.com/nutrition/pea-protein-powder
https://www.medicalnewstoday.com/articles/best-pea-protein-powder#_noHeaderPrefixedContent
