Benefits of Pea Protein: Your Partner in Fitness

In a world of preservatives, harmful chemicals, and toxins, plant-based supplements are gaining well-deserved recognition. One such emerging star is – Pea Protein. 

Wholesome, healthy, and nutritious. Pea protein is here to stay. A vegan-friendly protein with nutrient-rich properties, pea protein will enhance your lifestyle. Not only is it a clean and sustainable option, but it is also particularly effective for women looking to replace animal-based proteins like whey. 

In this guide, we are going to unpack the reason behind its popularity, how it can enrich your health, and scrumptious ways to add it to your diet. 

Top 5 Benefits of Pea Protein

The journey to fitness and weight loss is not a linear one. There are many struggles and obstacles along the way. However, pea protein can help in catalysing the process and make you achieve your fitness goals quicker. 

Pea Protein Benefits for Weight Loss

1. Research has proven that a protein-rich diet tends to reduce body weight. This is because protein is low in calories yet makes you feel full and satisfied.

2. This helps in curbing those hunger pangs that hit you at midnight. Without hunger, you will not be tempted to indulge in a late-night cookie, keeping you on track with your weight goal. 

Pea Protein Benefits for Muscle Growth

3. Not only will pea protein be your partner in the weight loss journey, but it will also encourage muscle growth in the body.

4. According to the research published in 2015, pea protein was found to promote muscle thickness in participants who consumed pea protein supplements. 

5. Weight loss along with building a lean muscle mass, pea protein gives you the best of both.

Is Pea Protein a Complete Protein?

A protein is considered complete when it contains the nine essential amino acids (organic compounds that serve as the building blocks of protein). The nine amino acids are Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. 

The good news is, pea protein is packed with all nine of these essential amino acids and qualifies as a complete protein. According to research published in BioMed Central (BMC), the nine amino acids were found to be present in 100 grams of pea protein. Particularly high levels of Leucine were found. 

Leucine is known for its muscle-building properties and is a great source of energy. This further proves how pea protein is the ideal addition for fitness lovers especially if the goal is gaining lean muscle mass along with losing weight. 

Pea Protein vs Whey Protein: Which Should You Choose 

Whey Protein has been a long go-to for many health enthusiasts. Sourced from dairy products, milk, and cheese, whey is an animal-based protein. 

Considering it is a by-product of dairy, whey is rich in lactose. With lactose intolerance becoming more common among women, whey protein may not be the best choice if you are struggling with lactose intake. Moreover, research published in 2020 revealed that long-term excessive use of whey protein had damaging effects on the kidneys and liver, and aggravated acne in the skin.

Coming back to pea protein, it is known to be gentler on the stomach and less likely to cause bloating, again an advantage to those sensitive to lactose.   

As far as the nutritional profile is concerned, pea protein offers the same nutritional goodness as whey protein. This can be seen in the table below that both options are enriched with nutrition. 

Composition of Amino Acids (g) in 100g of Pea and Whey Protein

In the end, if lactose-free and plant-based ingredients are your priority, then pea protein might just be the winner here.

How Much Pea Protein Should Women Consume Daily?

Your daily protein needs can vary based on your day-to-day activities, your BMI (body mass index), and overall dietary intake. 

However, as a general rule of thumb, around 40% of your calories should be protein-based. According to Mayo Health Clinic, if your average calorie requirement is 2000 per day, then you should be consuming 50-175 grams of protein daily. Pea protein can easily contribute to these totals helping you achieve your daily protein requirement. 

How to Add Pea Protein Into Your Diet?

Adapting a healthy diet does not need to be boring. A healthy diet can also be turned into a fun delicious one. Here are some simple scrumptious ways to incorporate pea protein into your diet. 

Breakfast Smoothie 

Recipe: Slice up some bananas add a cup of milk, fresh juicy berries, a teaspoon of honey, and a tablespoon of pea protein powder. Your magic elixir for the day is ready!

Protein Packed Pancakes

Recipe: While whipping up some pancakes, add a spoonful of pea protein to the batter. Turn your normal breakfast into a protein-rich healthy breakfast this way. 

Protein Shake

Recipe: Pea protein can be an amazing ingredient to add to your post-workout meals. Especially, if you are fond of having shakes post-workout. Simply add a heap of pea protein powder to your shake and gulp down the nutrient-dense goodness. 

Pea Protein Side Effects and Considerations

Research has proven pea protein to be a safe and gentle ingredient without any major side effects.
However, some individuals may experience minor side effects like gas, especially if they are newer to high-protein intake. To minimize any potential discomfort, start with smaller portions and increase gradually, allowing your body to adjust to the high protein intake. 

Is Pea Protein Bad For You?

Pea protein is a superfood! It possesses no threats and only has goodness to offer with its nutrient-rich profile. Pea protein has been proven safe for daily consumption. As a vegan-friendly protein source, pea protein does not carry the same risks as animal-derived proteins in terms of hormones, antibiotics, and fats. 

The Final Takeaway

Pea protein is a powerful plant-based protein that aligns with the needs of modern women. Whether you are striving to build strength, manage weight, or simply fuel your day with clean and natural ingredients, pea protein stands out as a versatile and nutritious option. 

It is time to bid farewell to bloating, indigestion, and dairy-based fillers that often come with traditional proteins, and welcome a cleaner, healthier source that supports you every step of the way. 

FAQs

What is the downside of pea protein?

Pea protein is a fantastic source of plant-based protein however it may contain slightly lower levels of some amino acids. This can easily be balanced by pairing it with other proteins. 

What does protein do to the body?

Pea protein benefits are numerous. It aids in muscle-building, weight loss, and increasing energy levels while also being gentle on the body. 

Is it okay to have pea protein every day?

Yes, it is safe to have pea protein on a regular basis. However, it is important to remember that moderation is the key. As long as you are consuming a limited balanced amount of pea protein, there are no serious side effects.

How Does Pea Protein Compare to Whey?

Whey is a result of curdled and strained milk. Whereas pea protein is extracted from green peas, scientifically known as, Pisum Sativum. 

Can I Use Pea Protein For Weight Loss?

Yes, pea protein is a great support for your weight loss goals. Pea protein’s satiating properties help to curb cravings and maintain a caloric deficit diet.