Pea Protein
Updated Aug. 15th, 2019
Pea protein is made from yellow split peas, which are part of the legume family. It is an easily digestible source of protein as well as a number of other useful nutrients such as branched chain amino acids (BCAA’s), arginine and lysine.
Benefits of Pea protein
Pea protein has a moderate bioavailability and is rated with a biological value (BV) of 49. For more information on BV and protein supplements, please click here.
In addition to being a good general protein supplement, pea protein is extremely high in BCAA’s. This means that it can act as an alternate energy source for tired muscle cells during a hard workout, and help to prevent delayed onset muscle soreness (DOMS) afterwards. For more information on BCAA’s, please click here. Supplementing with pea protein can also provide an excellent source of both arginine and lysine. Arginine plays a role in boosting muscle anabolism, immunity, and reducing erectile dysfunction. For more information on arginine, please click here. Lysine is also involved in muscle growth, and plays a major role in bone development as it increases the absorption and storage of calcium. In addition to this, lysine helps to prevent the outbreak of herpes infections. For more information on lysine, please click here.
Pea Protein and the Environment
Unlike many of the other protein sources, pea protein is hypoallergenic. This means that very few people are sensitive to pea protein. It is vegan and gluten-free, and is also much less expensive than some other protein supplements. Pea protein is also lower on the food chain than animal sources such as whey or egg, requiring less of an ecological footprint for production.
Combination Products
Pea protein is not a complete protein, so it cannot be eaten as the sole protein source in one’s diet. Commercially, pea protein is often combined with rice protein to create a more balanced protein supplement that remains hypoallergenic and vegan.
How can I take pea protein?
Pea protein comes in powder form and can be found in drink mixes, smoothies, meal replacements, body building supplements, protein bars, and in plain powder form. The powder can be mixed with water, juice, or into a smoothie or can be added to food or baking to increase daily protein intake. Dosing depends on your body’s protein requirements, which vary with activity level and muscle mass. In general, people need between 1 and 2 grams of protein per kilogram of body weight per day. Some protein supplements far exceed this requirement. If you wish to dose at higher levels, follow the recommended dosage on the supplement label.
