When you hear “good sources of protein,” which foods come to mind? A boneless, skinless chicken breast? A medium rare prime rib? A cup of Greek yogurt sprinkled with chopped almonds? What about yellow peas?
It might not be your first thought, but pea protein is a great option for anyone who wants the benefits of a protein supplement but prefers plant-based products. Find out why we use pea protein our protein supplements — and how choosing a plant-based protein won’t change your gains and goals.
5 Nutritional Benefits of Pea Protein
The humble pea really is a protein powerhouse, and that’s only part of its appeal. Here are some of the nutritional benefits of pea protein.
1. Aids in muscle repair and growth
You probably know the basics of how muscles are built: Exercise (specifically strength training) causes damage to muscle tissue. In the process of their repair, the muscles become stronger and larger in size. In other words, exercise is the stimulus, and adequate nutrition – specifically, protein – is key to adaptation.
“Pea protein helps to build muscle because it provides the building blocks (amino acids) that your muscles need to repair and rebuild after exercise,” says Paul Falcone, chief scientist at BODi. Sipping a pea protein shake or smoothie after your workout or between meals can help you meet your daily protein needs.*
The plant-based formulation of Beachbody Performance Recovery uses pea protein as the primary protein source, delivering 20 grams of protein per serving. It also contains essential amino acids, so called because they are not produced by the body and must be supplied by food. Those essential amino acids also include branched-chain amino acids (BCAAs).
2. Helps improve performance
Falcone suggests that the benefits of consuming pea protein may be cumulative. With continued fueling, as well as training and recovery, you will likely notice a significant difference in your workouts.
“Pea protein after exercise 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 smoothie into your routine can aid in muscle recovery. But for people following a vegan or dairy-free diet, protein supplements containing whey and casein (mostly powders and pre-made drinks) are not an option.
Because pea protein is completely plant-based, it’s a comparable, dairy-free alternative to animal-based protein powders that’s also vegan-friendly.
4. Excellent source of iron
iron is important in maintaining healthy blood. However, it may be difficult to meet your daily intake requirements, especially if you follow a vegan or vegetarian diet. They exclude sources of more bioavailable heme iron found in animal-based foods such as meat, poultry, and seafood.
Peas and other legumes are naturally good sources of iron, making pea protein a worthy option for anyone looking to boost their iron intake. One serving of Beachbody Performance Plant-Based Recover contains 5 mg of iron, which is more than half of recommended daily amount for men and about 25 percent for women.
5. It will help keep you satisfied
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 shows that protein consumption can help provide longer-lasting satiety, making snacking less appealing between meals, and compared to other protein sources, study found that pea protein can be just as effective at staving off hunger.*
Why We Use Pea Protein
According to Falcone, BODi’s choice to use pea protein for our vegan protein supplements is based on the unique chemical makeup of pea protein.
“We chose pea protein because it provides leucine (a BCAA) and a wide range of other essential amino acids in amounts that help support post-exercise recovery,” he says. “Research indicates that leucine and essential amino acid content are very important when choosing protein sources for muscle building and exercise performance.”*
Does Pea Protein Work for Muscle Gain?
When paired 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 necessary building blocks to help muscles rebuild and repair,” says Falcone. “Leucine is a particularly important essential amino acid, as it enhances the molecular signal to rebuild muscle, while also being a building block.”
In fact, pea protein can be just as effective in helping to gain muscle as some of the commonly used supplements on the market. Falcone notes a study at Lipscomb University where researchers compared pea protein to whey protein, “an animal-based protein that’s considered the gold standard for building muscle,” he said.
“The young men and women in the study underwent eight weeks of a high-intensity functional training protocol. Both the pea and the whey protein produced similar results on measures of strength and muscle mass, which 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.