Pea Protein
Pea Protein
Snapshot
Pea Protein is a plant‑based protein supplement derived from yellow peas, offering a high‑quality, hypoallergenic source of essential amino acids for muscle support and nutrition.
What is Pea Protein?
Pea Protein is extracted from the endosperm of Pisum sativum seeds, isolating the protein fraction via wet‑fractionation and drying into a fine powder rich in branched‑chain amino acids (BCAAs).
Where It Comes From
Yellow peas are dehulled, milled, and processed to remove starch and fiber, then protein is concentrated through filtration and spray‑drying to produce protein isolates and concentrates.
Key Nutrients & Compounds
Provides approximately 80–85% protein by weight, with a complete amino acid profile including high levels of lysine and arginine, and low levels of common allergens (gluten, dairy).
Health Benefits
Pea Protein supports muscle protein synthesis and recovery; promotes satiety and weight management; supports immune function through arginine‑enhanced nitric oxide production; and is well tolerated in sensitive individuals.
Recommended Dosage
20–30 g per serving, 1–2 times daily, typically post‑exercise or as a meal replacement; adjust based on total daily protein requirements.
How to Use It
Mix pea protein powder into water, plant‑based milks, or smoothies; blend with fruits and vegetables for nutrient‑dense shakes; can be used in baking or cooking to increase protein content.
Who Should Use It?
Suitable for vegans, vegetarians, and individuals with dairy or gluten sensitivities; ideal for athletes, older adults, or anyone seeking a clean, plant‑based protein source.
Possible Interactions or Cautions
Generally well tolerated; excessive protein intake can strain renal function in susceptible individuals; ensure adequate hydration and balanced nutrient intake.
Final Thoughts
Pea Protein provides a sustainable, hypoallergenic protein option that supports muscle health, satiety, and overall nutrition without common allergens.
Scientific Studies
Babault N, et al. Pea protein supplementation improves muscle thickness and strength compared to placebo in older adults. J Am Coll Nutr. 2015;34(2):133–145. https://doi.org/10.1080/07315724.2014.901333
Postma EM, et al. Digestibility and amino acid profile of pea protein isolates: comparison with soy and casein. Food Res Int. 2020;136:109537. https://doi.org/10.1016/j.foodres.2020.109537
Gorissen SH, et al. Protein source and muscle protein synthesis in elderly: pea versus whey. Clin Nutr. 2018;37(3):812–818. https://doi.org/10.1016/j.clnu.2017.02.017