When you hear “good source of protein,” what foods come to mind? A boneless, skinless chicken breast? A medium-rare prime rib? A cup of Greek yogurt sprinkled with chopped almonds? And the yellow polka dots?
It may not be your first thought, but pea protein is a great option for anyone who wants the benefits of protein supplementation 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 gains and goals.
5 Nutritional Benefits of Pea Protein
The pea is actually a protein powerhouse, and that’s only part of its appeal. Here are some of the nutritional benefits of pea protein.
1. Helps with muscle repair and growth
You probably know the basics of building muscle: Exercise (especially weight training) damages muscle tissue. As the muscles repair, they become stronger and larger. In short, exercise is the stimulus, and adequate nutrition – especially protein – is the 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 your workout or between meals can help you meet your daily protein needs.*
The plant 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 made by the body and must be supplied through food. These essential amino acids also include branched-chain amino acids (BCAAs).
2. Helps Improve Performance
Falcone explains that the benefits of consuming pea protein can be cumulative. With consistent fueling, 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 noted above, incorporating a protein shake or smoothie into your routine can aid muscle recovery. But for people following a vegan or dairy-free diet, protein supplements containing whey and casein (the majority of powders and pre-made drinks readily available) are not an option.
Because pea protein is entirely plant-based, it is a comparable, dairy-free alternative to animal-based protein powders that is also vegan.
4. Excellent source of iron
Iron is essential for maintaining healthy blood. However, it can be difficult to meet your daily needs, especially if you follow a vegan or vegetarian diet. They exclude sources of more bioavailable heme iron found in animal foods like meat, poultry and seafood.
Peas and other legumes are naturally good sources of iron, making pea protein an attractive option for anyone looking to increase their iron intake. A portion of Beachbody Performance Herbal Recovery contains 5 mg of iron, more than half of the recommended daily value for men and about 25 percent for women.
5. It can help you stay satisfied
Are you looking to maintain or reduce your weight? The key is finding the right balance between feeling full and not exceeding your daily calorie needs. Research shows that protein consumption can help ensure longer-lasting satiety, making snacking between meals less appealing, and compared to other protein sources, studies found that pea protein may be just as effective in curbing 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 quantities that can help promote recovery after exercise,” he explains. “Research indicates that leucine and essential amino acid content are extremely important when choosing protein sources for muscle building and exercise 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 building blocks to help muscles rebuild and repair,” says Falcone. “Leucine is a particularly important essential amino acid because it enhances the molecular signal that allows muscle to rebuild itself, while also being a building block.”
In fact, pea protein may be just as effective at promoting muscle gain as some of the most commonly used supplements on the market. Falcone rates a study at Lipscomb University, where researchers compared pea protein to whey protein, “an animal-based protein considered the gold standard for muscle building,” he says.
“The young men and women participating in the study completed eight weeks of a high-intensity functional training protocol. 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.
