What is pea protein, exactly?
A bag of frozen green peas contains a surprising amount of protein, but it is even higher in split yellow peas, which is the core ingredient most often used to make pea protein powder. A 1-cup serving of cooked split peas delivers about 16 grams of plant-based protein.
The dried peas are ground into flour after which it is further processed so the protein can be separated from the starches. Isolates go through an additional filtration step, creating a product with roughly 90 percent of protein by weight, meaning fewer carbs. Depending on the brand, a pea protein powder can have 15 to 25 grams of protein in a serving. Companies have worked out ways to make sure it has a fairly neutral flavor profile and less grittiness. That makes pea protein an attractive choice for companies that want to hike up the protein levels in their products without imparting an earthy or bitter flavor or greatly impacting texture. Protein shakes made from pea protein are no longer like drinking sludge.
What are the pros and cons of pea protein?
Yes, you can build bigger, stronger muscles with pea protein. A study published in the Journal of the International Society of Sports Nutrition showed a significantly great effect on muscle thickness in those who consumed pea protein vs. whey protein or a placebo. (There were no notable differences in strength and muscle size between the pea and whey groups.)
Another investigation discovered that people who consumed the same amount of whey or pea protein during a two-month high-intensity training program benefited equally concerning improvements in body composition, muscle thickness and strength, and overall performance.According to Marni Sumbal, M.S., R.D., author of Essential Sports Nutrition, these outcomes make sense when you consider that tests show pea protein has high essential amino acid content as a percentage of its total protein. In contrast to non-essential amino acids that can be produced within the body, essential amino acids are the ones you must get from your diet daily. FYI, amino acids are the building blocks of muscle protein, cells and connective tissues.
“This includes significant amounts of leucine, an essential amino acid that plays a critical role in repairing and building lean body mass,” Sumbal tells Runner’s World.
A recent study in the American Journal of Clinical Nutrition discovered that pea protein isolate has a digestible indispensable amino acid score (DIAAS), a method of determining protein quality based on the number of amino acids that are absorbed by the body and contribute to protein needs, which is nearly as high as milk-derived casein protein. This means it can certainly help meet the amino acid requirements active athletes.
One concern is that it’s not quite a complete protein, since Sumbal says that it is low in the amino acids methionine and cysteine. But she stresses that assuming you eat a varied diet with other foods that provide these amino acids (such as chicken, turkey, yogurt, cheese, eggs, sunflower seeds, and legumes), it is not necessary to consume complete proteins at each meal. Sumbal also points out that many protein powder brands will blend pea protein with other plant-based options, like brown rice, to create a complete protein with an optimal amino acid profile.
We still need to see what impact consuming pea protein could have on muscle repair, muscle-building, and performance metrics in endurance athletes, since most of the research out there has studied its impact on resistance training. But since runners typically have higher protein requirements than sedentary individuals, pea protein can help meet daily needs.