Those looking to boost their workout results by upping their protein intake have a lot of options these days. But one of the newer options taking the market by storm is pea protein powder.
Extracted from yellow peas, pea protein powder is both vegan and hypoallergenic, making it a great option for anyone with a restricted diet.
But exactly how well does pea protein powder measure up against more traditional options such as egg protein, and other vegan options, such as pumpkin protein?
That is exactly the question that we will answer. We’ll also share with you a list of the best quality pea protein powders that you can buy today, and provide guidance on exactly how to use it to get the best possible results.
Why All the Fuss About Protein?
Protein is essential for the smooth running of the body, whether you are trying to develop big, beautiful muscles, lean sleek muscles, or just feel good as you live your life.
Your body breaks protein down into 20 different amino acids that are used for various tasks in the body, chief among them rebuilding tissues, organs, and muscles. Of these amino acids, 9 are considered essential, as they can only be obtained through food and cannot be produced by your body independently.
So, protein is essential to the healthy functioning of your body in general, and also has a few major impacts that you will notice in your day to day life. It regulates energy levels, helps control hunger, and stimulates muscle repair and development.
How much protein do you need?
The average sedentary person needs 0.36 grams of protein per pound of body weight per day to feel healthy. So, your average sedentary man needs about 60 grams of protein per day.
But if you are looking to get in shape, develop your muscle structure, or train for something important, you are going to want a little more.
To figure out exactly how much protein you should be eating for your body composition and your fitness goals, you will need to speak to a sports nutritionist.
However, a good rule of thumb is to eat around 2.2 grams of protein per kg of lean body mass.
We say “lean body mass” as the idea is to be feeding your muscles, tissues, and essential organs, but not any excess fat that you might be carrying around.
So, for example, if you weigh 90 kg and have 20 percent body fat, you will only be eating for that 72 kg of lean body mass. And yes, that is a whopping 158 grams of protein per day.
If you aren’t keen on eating steak three times a day or cracking raw eggs directly into your mouth (both options), this is where protein powder comes in. It is a relatively easy way to boost your protein intake without adding too many calories to your diet or spending the entire day just eating and exercising.
Read our other articles about diet for fitness here.
Nutritional Benefits of Pea Protein Powder
The exact nutritional benefits of pea protein powder will depend on the brand that you use and their exact formula, but generally speaking, for most protein powders you can expect 100 grams to contain around:
- 380 calories
- 80 grams of protein
- 5 gram of carbohydrates
- 5 gram of fibre
- 8 grams of fat
- 1 gram of sodium
- 25 mg of iron
Pea protein also contains all nine of the essential amino acids that your body cannot produce itself and must get from food. These are:
- Histidine – important to immune response, digestions, and sexual function
- Isoleucine – part of immune function and energy regulation
- Leucine – regulates blood sugar levels
- Lysine – support hormone and enzyme production
- Methionine – core to the metabolism and detoxification
- Phenylalanine – essential to the production of neurotransmitters
- Threonine – principal part of collagen and elastin
- Tryptophan – contributes to the regulation of appetite, sleep, and mood
- Valine – stimulates muscle growth and regeneration and supports energy production
While animal protein is more digestible than plant-based proteins, pea protein is one of the more easily digestible plant-based protein options.
10 Best Pea Protein Powders
Sevenhills Wholefoods Organic Pea Protein Powder
If you are looking for a quality pea protein powder to add to your diet that contains just what it says on the metaphorical tin without any added nasties, then this organic option from Sevenhills is a good choice.
It is 100 percent pure with nothing added and is made from peas that are organic and produced in an environmentally sustainable way.
- £13.99 per KG
- 381 calories per 100 grams
- 83.7 grams of protein per 100 grams
- Organic
- Environmentally sustainable production
Bulk Powders Pure Pea Protein Isolate
If you just want pure pea protein without any bells and whistles, and nothing unexpected added, that is exactly what you get with this power from Bulk Powders. It is just pure pea protein and 100 percent GMO-free.
One of the things that stands out about this protein is that it is highly soluble, which means fewer unpleasant lumps in your smoothie or other protein-based meal. This makes it one of the tastiest options out there.
- £8.80 per KG
- 396 calories per 100 grams
- 80 grams of protein per 100 grams
- Organic
- Highly soluble
NutriZing Organic Pea Protein Powder
This protein powder is made exclusively from Canadian peas that have been grown to a strict organic standard, which is part of the reason why it won the Editor’s Choice in the Beauty & Wellbeing awards in 2020.
While all the powders on this list are very low in carbohydrates, this is also one of the few options that have zero carbs. This means it is a great choice for anyone trying to stick to a strict keto diet.
- £17.45 per KG
- 390 calories per 100 grams
- 80 grams of protein per 100 grams
- Organic
- Zero Carbs
Organic Pea Protein Powder by The Healthy Tree Company
This European company produces a range of interesting vegan powders that make a great addition to your diet. Check out their bee pollen granules and raw maca powder as well.
The powder is unflavoured, which means you can add it to dishes such as soups and casseroles as well as the traditional smoothie.
- £10.94 per KG
- 392 calories per 100 grams
- 80 grams of protein per 100 grams
- Organic
- Gluten-Free
The Protein Works Pea Protein Isolate
If you are looking for something a bit more palatable, then Protein Works has you covered. As well as offering pure, unflavoured pea protein, they have salted caramel and chocolate silk options that go very well with almond or other non-dairy milks.
The recipe is organic and GMO-free, and there is no added sugar, even in their tastier options.
- £11.89 per KG
- 248 calories per 100 grams
- 80 grams of protein per 100 grams
- Various flavour options
- Organic
SuperU Muscle Protein
If you want a premium, top of the range powder, then this option from SuperU is great, but also very pricey.
It is not a pure pea powder, but a mix of plant-based proteins including pea, hemp, coconut, pumpkin seeds, raw cacao, and sunflower lecithin, so you are getting even more of the essential vitamins and minerals that you need each day.
The inclusion of both cacao and coconut means it also has a great natural flavour.
- £60.00 per KG
- 372 calories per 100 grams
- 61.4 grams of protein per 100 grams
- Mix of plant-based proteins
- Cacao and coconut flavour
Peak Supps Pea Protein Isolate
This is another pea protein line that you can trust that is made with 100 percent natural, GMO-free ingredients.
You can also choose between all-natural and flavoured versions as you prefer. In particular, Peak Supps is known for its quality assurance program, so you can be sure that what it says is in the bag is actually in the bag.
- £11.95 per KG
- 343 calories per 100 grams
- 80 grams of protein per 100 grams
- Variety of flavours
- Quality assurance
Anthony’s Premium Pea Protein
No products found.This premium protein powder is made from GMO-free Canadian peas and packaged in California to create a trendy muscle-building treat.
It is unflavoured and so can be added to any type of dish from smoothie to soup to baked goods.
No products found.
Pulsin Snacks Pea Protein Isolate Powder
This natural and unflavoured pea protein option is made exclusively from products made in the EU, so there is no GMO chemicals or other nasties to be concerned about.
This product is also available in a small 250-gram bag if you want to try it out before committing to a big buy.
- 14.99 per KG
- 406 calories per 100 grams
- 80 grams of protein per 100 grams
- Grown in the EU
- Flexible packaging options
Vegan Protein Powder Vanilla
If you prefer a mix of plant-based proteins delivered in a single powder, then you might like this vanilla flavoured option that contains pea protein, and also protein from pumpkin, flaxseed, quinoa, and brown rice.
The recipe contains no artificial sweeteners or colours, and the powder also comes in compostable packaging, so you can feel a little better about your environmental footprint (if you do go ahead and compost that is).
- £16.50 per KG
- 371 calories per 100 grams
- 65.5 grams of protein per 100 grams
- Mix of plant-based proteins
- Compostable packaging
Benefits of Pea Protein Over Other Proteins
Of all the protein powders on the market, why would you choose pea protein?
Animal-derived proteins are easier to digest than plant-based proteins, which means that they are generally a better option. All animal-derived proteins also contain all the nine essential amino acids that the body must obtain through diet, while most plant-based proteins will be missing one of two of these.
However, this is where pea protein is an exception, as it too contains all nine of the essential amino acids. So, if you are looking for a plant-based protein, pea protein should be on your list.
The other protein that pea protein is often weighed against is whey, which has become very popular in recent years as it tends to taste better than other options.
However, whey protein is a by-product of the cheesemaking process, which means that it is not vegan. It also contains lactose, which is known to upset the stomachs of many people.
How To Use Pea Protein
You can’t get all of your daily protein from protein powders, so it is recommended that you have a maximum of five serving per day, and seek the rest of your protein from fresh food sources. A typical serving is about 30 or 35 grams.
The optimal time to have this intensive protein boost is within 15 to 60 minutes after a workout. This is when your muscles are in recovery mode and they are seeking the things that they need to repair. So, they are primed to make the best use of the amino acids in this protein, so go ahead and give it to them.
FAQs
What are the potential side effects of pea protein powder?
Pea protein powder is low in fibre, so if you suddenly start consuming a lot of it, gas and constipation can be a side effect as you adjust. But this should pass as you become accustomed to the change in your diet.
Are there health risks associated with pea protein powder?
Pea protein powder tends to be high in sodium, so if you consume a lot of it, you can risk consuming excess amounts. It is a good idea to cut sodium from other parts of your diet in order to compensate.
The Verdict
When it comes to losing weight, building muscle, or training for a big event, ensuring that you are eating enough protein can make a big difference to your results.
How much is enough? It depends on your body structure and your goals, but it is not uncommon to need to consume as much as 150 grams of protein each day.
Since that is a lot of steak and eggs, protein powders are a great way to up your protein intake with fewer calories and fewer hassles.
If you are looking for a vegan protein powder that is almost as good as the animal-based stuff, then pea protein powder should be at the top of your list. It is one of the only vegan protein powders that contains all nine of the essential amino acids.
Up to five servings a day can help you reach your fitness goals with success.
References
Last update on 2024-04-08 / Affiliate links / Images from Amazon Product Advertising API
