What Is Pea Protein Powder? Can It Help You Prevent Muscle Loss?

Pea protein powder is a plant-based, protein supplement extracted from yellow peas. Renowned for its dense nutritional profile, versatility, and capability to be included in multiple diets, it supports muscle growth, weight management, and heart health.

Pea protein powder is typically made by isolating protein from yellow peas, resulting in a nutrient-dense beige powder. A standard serving, such as two scoops (20 grams) of organic pea protein powder contains 15 grams of proteins while giving out 80 calories. It has 1 gram of carbs, 1 gram of fiber, 1.5 grams of total fat, 230 mg of sodium and 5mg of iron. Notably, it is rich in branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which support muscle repair and growth but is slightly lower in methionine, an essential amino acid, which can be supplemented with foods like eggs, fish, or brown rice.

Health Benefits Of Pea Powder Range From Weight Loss To Muscle Building

This supplement primarily enhances muscle growth. Pea protein powder has shown comparable efficacy to whey protein in promoting muscle growth when paired with resistance training. A 12-week study found that participants consuming 50 grams of pea protein daily experienced muscle gains similar to those taking whey protein.

It is also known to enhance satiety in people. This eventually stops you from consuming more calories and supporting gradual weight loss. Studies indicate that pea protein promotes fullness as effectively as dairy-based proteins like casein and whey.

Moreover, research conducted on animals have shown that pea protein can lower risk factors for heart disease, such as high blood pressure and cholesterol. Pea protein hydrolysate—a partially digested form—has demonstrated significant blood pressure reduction in animal trials. While these findings are promising, further research is needed in humans.

As mentioned earlier, pea protein powder is an excellent source of iron. However, it should be noted that plant-based iron is less absorbable than animal-derived iron. Thus, pairing it with vitamin C-rich foods, such as citrus fruits, can enhance absorption by up to 67%.

Pea protein is vegan, gluten-free, dairy-free, and hypoallergenic, making it suitable for most diets. Its smooth texture and mild flavour blend easily into water, juices, or smoothies without the grittiness often associated with plant-based proteins.

For this first, we must delve into the details of protein powders and understand the difference between whey and plant-based proteins. Protein powders are concentrated sources of protein derived from either plant-based sources like soybeans, peas, peanuts, and rice, or animal-based sources such as milk (including casein and whey proteins). The manufacturing processes vary depending on the type of protein. For example, whey protein is derived from cow's milk, which consists of approximately 20% whey (the liquid left over after milk is curdled and strained) and 80% casein (a milk protein used as an emulsifier).