Should I be Using Pea Protein Powder?

Should I be using pea protein powder? Well, there are a couple of factors to consider which kind of protein powder is right for you.

Of all the protein supplement products out there - whey, soy, casein, flax, protein isolates, etc., pea protein supplements are relatively new to the market. Pea protein powder is made from yellow split peas that are milled into a flour; the starch and fiber are then removed, leaving an isolated protein powder. 

Pea protein powders are naturally vegan and do not contain any common allergens, unlike whey and soy protein powders, which would not be suitable for anyone who is vegan, lactose intolerant, or has a soy allergy. 

Both pea and soy proteins are complete proteins, meaning they contain all nine essential amino acids that humans need and cannot produce on their own. While that’s good news for determining protein quality, it’s important to understand that the ratios of these amino acids differ. Plant-derived protein powders are often lower in certain amino acids, meaning you’ll need to eat a variety of other foods to get the full muscle-building potential. A varied diet is important for vegans and vegetarians, regardless of whether or not they’re using a protein supplement. 

While it is generally understood that proteins from animal sources have a more favorable amino acid profile for muscle repair and synthesis, different brands, whether soy, whey, or pea proteins, can have different amounts of protein. In fact, studies on plant versus animal-derived protein powders show similar effects on muscle growth and recovery. However, plant-based protein sources performed better when supplemented with their limiting amino acids - leucine for soy protein and methionine for pea protein. 

One big bonus for pea protein supplements is their iron content. Pea protein powders have significantly higher iron content than those of whey or soy, with some brands containing 40% or more of your daily recommended intake.

When getting into the nitty gritty of comparing different protein supplements, it might feel like you’re encountering a lot of contradictory information. For most people, the benefits of supplementing with plant-based protein and animal-based protein are similar. If you follow an omnivorous diet and don’t have any allergies, you have the choice of the lot. Making the right decision for you comes down to your dietary needs/restrictions and personal preference. If you prefer a plant-based protein supplement and you like the taste of pea protein powders, then pea protein is a great option for you.