Pea Protein Powder: 9 Reasons to Switch from Whey
If you are currently using whey protein supplements or shakes, then this blog is for you. Peas are taking the world by storm, ploughing into an arena traditionally occupied by meat, eggs, soy and whey.
Pea protein is rising up the ranks because of it’s excellent nutrition profile, gentleness on the gut and general friendliness to the planet.
It is being consumed more and more from a diverse range of strength, weight and endurance nutrition products, eaten by vegan’s and omnivores alike (whilst only 11% of people identified as vegan or vegetarian in this study, nearly 50% of people have tried meat alternatives).
So what’s the fuss about and why should you switch from whey? Well, here are 9 juicy reasons to pick up the pea:
1. Pea has an excellent nutritional profile
2. Great for muscle performance
3. It’ easy on the gut
4. Reduces muscle soreness (DOMS)
5. Promotes heart health
6. Supports weight loss
7. A highly sustainable food
8. Tastes unbelievably good
9. Free from all major allergens
Keep going if you are hungry for the details…
1. An excellent nutritional profile
Pea protein is what’s known as a ‘complete’ protein. This means the protein contains all nine essential amino acids (EAAs). Amino acids are the building blocks of life and are required by every living cell to function – and you’re body doesn’t produce them. So yes, they’re rather important! And whilst there is one amino acid that pea is a little low on (methionine), this is often compensated by adding brown rice protein to the mix (as we do with NGX products) which is full of it. The result? An amino acid rich mixture that delivers outcomes just as good as whey.
Peas are also an excellent source of fibre, the B-vitamins, potassium, iron and folate. And a recent study in mice found that pea protein demonstrated strong antioxidant properties by decreasing two major inflammatory molecules, interleukin-6 (IL-6) and tumour necrosis factor-alpha (TNF-a).
2. Great for muscle performance
Pea protein is ideal for promoting muscle thickness, force and peak strength. This recent study shows pea protein significantly improves bicep muscle thickness by up to 57% when strength training, and is just as effective as whey. And this study demonstrated significant improvements to Squat and Deadlift after 8-weeks of training. This is due to the broad amino-acid profile providing all the nutrients your muscles need to replenish and repair after an intense workout. Power.
3. It’ easy on the gut
This is a huge benefit of pea protein, especially when compared to whey. This is mostly down to the lack of lactose and high fibre content of pea protein. You don’t get any of the gas or bloating that is associated with whey. What’s more, your protein shaker won’t smell horrific if you leave it on the side for a few days unwashed. I made that mistake with whey once and cleared an entire office building. Imagine what’s going on in your gut!
All of this means pea protein is well tolerated and generally suitable for people suffering with IBS or IBD.
4. Reduces muscle soreness (DOMS)
You’ll find that pea protein contains a high amount of Branched Chain Amino Acids (BCAA’s). These are a subset of EAAs and include valine, leucine and isoleucine. Several studies, including this randomised control trial show that BCAAs significantly reduced delayed onset muscle soreness (DOMS) after intense exercise - helping you get back into training faster.
5. Promotes heart health
It’s not hard to see why many people are making the swap. Pea protein powder is naturally free from fats and cholesterol (unlike whey protein) – helping to keep your arteries clean and healthy.
This preliminary study has also found pea protein to actually reduce cholesterol and lower blood pressure. This is because of an affect on the kidneys that reduces levels of angiotensin - a chemical in your body that narrows blood vessels. And this study shows that pea protein increases cholesterol uptake within the cell so it can be bused by the body to make energy – instead of sitting around in your arteries.
6. Supports weight loss
Complete proteins are very satiating, which explains why pea protein is so effective at supporting weight loss and controlling cravings.
According to this study, participants found pea protein to have a significantly higher effect on satiety (the feeling of fullness) vs whey when consuming before a meal. So it’s definitely pea over whey on weight.
7. A highly sustainable food
Of course, it goes without saying that peas are plants! And as such are a very sustainable way to consume protein. Did you know that per 100g pea protein powder produces 29x less CO2 than beef, uses 48x less water and uses 63x less land? You’ll think twice about that beef burger next time…
8. Tastes unbelievably good
Rest assured pea protein does not taste like mashed up peas! It is far, far nicer – and much better than most other protein powders.
Pea protein has a less chalky and gritty texture than many other plant-protein options, making it ideal for mixing simply with water or adding to smoothies.
9. Free from all major allergens
Unlike soy and whey, pea is not an allergen and rarely causes any allergic reactions because it does not contain any of the top eight allergens: wheat, soy, peanuts, tree nuts, fish, shellfish, eggs, cows milk.
Pea protein also doesn’t contain gluten or lactose, so is suitable for diets avoiding these, and is low FODMAP up to 2tbsp (about 40g).
So that concludes the round up. Pea protein has a big future - and it’s why we use it as a base for your personalised NGX BodyFuel and NGX PowerPack nutrition. We want you to have the best there is. And for us, that means the way of the pea.
Written by Becca Taylor, NGX Nutritionist
Sources:
pubmed.ncbi.nlm.nih.gov/22916813/
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ncbi.nlm.nih.gov/pmc/articles/PMC3295702/
pubmed.ncbi.nlm.nih.gov/25628520/
ncbi.nlm.nih.gov/pmc/articles/PMC6358922/
pubmed.ncbi.nlm.nih.gov/28944645/
pubmed.ncbi.nlm.nih.gov/21854068/
ncbi.nlm.nih.gov/pmc/articles/PMC3295702/
