When you hear the phrase “good source of protein,” what foods come to mind? Boneless, skinless chicken breast? Medium rare prime rib? A cup of Greek yogurt with chopped almonds? What about yellow peas?
This may not be your first thought, but pea protein is an excellent option for anyone who wants the benefits of protein supplements but prefers plant-based products. Learn why we use pea protein in Our protein supplements -And how choosing plant-based protein won’t change your gains and goals.
5 nutritional benefits of pea protein
The humble pea is actually a powerhouse of protein, and that’s just part of its appeal. Here are some nutritional benefits of pea protein.
1. Helps muscle repair and growth
You probably know the basics of how to build muscle: Exercising (strength training, in particular) causes damage to muscle tissue. In the process of repair, muscles grow stronger and larger. In short, exercise is motivation, and adequate nutrition—protein specifically—is key to adaptation.
“Pea protein helps build muscle because it provides the building blocks (amino acids) your muscles need to repair and rebuild after exercise,” says Paul Falcone, principal scientist at BODi. Sipping a pea protein shake or smoothie after a workout or between meals can help you meet your daily protein needs.*
Botanical composition of Beachbody performance recovery Pea protein is used as the primary source of protein, providing 20 grams of protein per serving. It also contains essential amino acids, which are so called because they are not made by the body and must be provided through food. These essential amino acids also include branched-chain amino acids (BCAAs).
2. Helps improve performance
Falcon points out that the benefits of consuming pea protein can be cumulative. With consistent fueling, as well as training and recovery, you’ll likely notice a tangible difference in your workouts.
“Post-workout pea protein also helps support performance, because you can get stronger over time if you give your body what it needs to recover properly,” says Falcone.*
3. Vegan-friendly and dairy-free
As mentioned above, incorporating a protein shake or juice into your routine can aid in muscle recovery. But for people on a vegan or dairy-free diet, protein supplements containing whey and casein (the majority of readily available powders and pre-made drinks) are not an option.
Because pea protein is completely vegan, it’s a dairy-free alternative to animal protein powders and is also vegan-friendly.
4. An excellent source of iron
iron Essential for maintaining healthy blood. However, it can be difficult to meet your daily requirements, especially if you follow a vegetarian diet. It excludes the more bioavailable sources of heme iron found in animal foods such as meat, poultry and seafood.
Peas and other legumes are naturally good sources of iron, making pea protein a good choice for anyone looking to increase their iron intake. One share of Plant-Based Recovery from Beachbody Performance It contains 5 mg of iron, which is more than half the amount Recommended daily value For men and about 25 percent for women.
5. It can help you stay satisfied
Are you looking to maintain or lose weight? The key is to find the right balance between feeling full and not exceeding your daily calorie needs. research It shows that protein consumption may help provide long-term satiety, making snacking between meals less appealing, compared to other sources of protein. studies They found that pea protein can be just as effective at eliminating hunger.*
Why use pea protein
According to Falcon, BODi’s choice to use pea protein in our plant-based protein supplements is based on the unique chemical composition of pea protein.
“We chose pea protein because it provides leucine (BCAA) and a wide range of other essential amino acids in amounts that can help support post-workout recovery,” he says. “Research suggests that leucine and essential amino acid content are extremely important when choosing protein sources for muscle building and exercise performance.”*
Does pea protein increase muscle?
When combined with a consistent resistance training routine, a healthy diet, and proper rest and recovery, pea protein can help you gain muscle mass, strength, and power.
“Pea protein provides essential amino acids, which are essential building blocks to help muscles rebuild and repair,” says Falcone. “Leucine is an essential amino acid of particular interest, because it enhances the molecular signal for muscle rebuilding, while also serving as a building block.”
In fact, pea protein may be as effective in helping you gain muscle as some of the most widely used supplements on the market. Falcon A notes He studies At Lipscomb University, researchers compared pea protein to whey protein, “an animal protein that is considered the gold standard for building muscle,” he says.
“The young men and women in the study underwent eight weeks of a high-intensity functional training protocol. Both pea and whey protein produced similar results with respect to measures of strength and muscle mass, suggesting that pea may be as effective as whey in conjunction with a HIIT protocol.”
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.