When you hear “good source of protein,” what foods come to mind? A boneless, skinless chicken breast? A half-cooked rib? A cup of Greek yogurt sprinkled with chopped almonds? What about yellow peas?
It may not be the first thing that comes to mind, but pea protein is a great option for anyone who wants the benefits of protein supplements but prefers plant-based products. Find out why we use pea protein in our protein supplements And how choosing a plant-based protein won’t hurt your achievements or 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 of the nutritional benefits of pea protein.
1. Helps muscle repair and growth
You probably know the basics of how muscles develop: exercise (particularly strength training) damages muscle tissue. In the repair process, muscles become stronger and increase in size. In short, exercise is the stimulus and adequate nutrition (specifically, protein) is key to adaptation.
“Pea protein helps build muscle by providing the building blocks (amino acids) that muscles need to repair and rebuild after exercise,” says Paul Falcone, principal scientist at BODi. Drinking a pea protein shake after exercise or between meals can help you meet your daily protein needs.*
The herbal formulation of Beachbody Performance Recovery uses pea protein as its main protein source, providing 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 provided by food. Those essential amino acids also include branched chain amino acids (BCAAs).
2. Helps improve performance
Falcone conveys that the benefits of pea protein consumption can be cumulative. With consistent nutrition, as well as training and recovery, you will likely notice a significant difference in your workouts.
“Pea protein after exercise also helps improve performance, because you can get stronger over time if you give your body what it needs to recover properly,” says Falcone.*
3. Suitable for vegans and dairy-free
As noted above, incorporating a protein shake or shake into your routine can aid muscle recovery. But for people following a vegan or dairy-free diet, protein supplements containing whey and casein (most of the pre-made powders and drinks available) are not an option.
Because pea protein is completely plant-based, it is a comparable, dairy-free alternative to animal-based protein powders that is also vegan-friendly.
4. Excellent source of iron
Iron It is essential to maintain healthy blood. However, it can be difficult to meet daily intake requirements, especially if you follow a vegan or vegetarian diet. They exclude the more bioavailable sources of heme iron found in foods of animal origin such as meat, poultry and seafood.
Peas and other legumes are naturally good sources of iron, making pea protein a valuable option for anyone looking to increase their iron intake. A portion of Beachbody Performance Plant-Based Recovery Contains 5 mg of iron, which is more than half of recommended daily value for men and about 25 percent for women.
5. It can help keep you satisfied
Are you looking to maintain or reduce weight? The key is to find the right balance between feeling full and not exceeding your daily caloric needs. Investigation shows that protein consumption can help provide longer-lasting satiety, making snacking between meals less appealing and, compared to other protein sources, studies have discovered that pea protein can be just as effective in 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 composition 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 can help support recovery after exercise,” he says. “Research indicates that leucine and essential amino acid content are extremely important when choosing protein sources for muscle development and athletic performance.”*
Does pea protein work for muscle gain?
When combined with a consistent resistance training routine, a healthy diet, and adequate rest and recovery, pea protein can help you gain muscle mass, strength, and power.
“Pea protein provides essential amino acids, which are necessary components to help muscles rebuild and repair,” says Falcone. “Leucine is a particularly important essential amino acid, as it enhances the molecular signal for muscle to rebuild, while also being a building block.”
In fact, pea protein may be as effective in helping you gain muscle mass as some of the most widely used supplements on the market. Falcone observes a study at Lipscomb University, in which researchers compared pea protein to whey protein, “an animal-based protein that is considered the gold standard for muscle building,” 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 on 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.
