![]() ![]() Research has found that protein helps people feel fuller for longer than carbs or fat ( 14). However, adding extra protein to your diet without working out is not likely to have any effect on your muscles - it must be paired with consistent exercise ( 12, 13). This suggests that pea protein powder is just as effective at building muscle mass as more common dairy-based protein powders. In one 12-week study, weight-lifting men who consumed 50 grams of pea protein per day gained the same amount of muscle as those taking whey protein ( 3). Studies show that pea protein powder can help build muscle when paired with resistance training. ![]() Pea protein powder may not only be nutritionally beneficial but also good for your health. It’s digested and absorbed well and works with a variety of diets. Pea protein powder is a high-quality protein rich in iron, arginine and branched-chain amino acids. ![]() While pea protein powder works for most people, anyone with an allergy, sensitivity or intolerance to peas should avoid it. Pea protein also blends well with water and has a less gritty or chalky texture than other plant-based protein powders like hemp. Therefore, it works with nearly any diet. Pea protein powder is naturally vegan, gluten-free, dairy-free and does not contain any of the top eight food allergens - peanuts, tree nuts, eggs, fish, shellfish, cow’s milk, wheat and soy ( 11). Since approximately 10% of American women are iron-deficient, including pea protein powder in your diet could be a great way to boost your intake of this nutrient ( 10). This can be improved by consuming pea protein powder with vitamin C or vitamin-C-rich foods like citrus - which boosts iron absorption by up to 67% ( 9). However, the iron found in plant foods is less absorbable than that found in animal products ( 8). Most products contain around 5–7.5 mg of iron per serving - roughly 28–42% of the reference daily intake (RDI) for premenopausal women and 62–94% of the RDI for men and postmenopausal women ( 7). Pea protein powders are also rich in iron. Still, research demonstrates that pea protein is one of the more easily digested plant-based proteins - just behind soy protein and chickpeas ( 6). In general, animal proteins are more easily digested and absorbed than plant-based proteins. It’s also a great source of branched-chain amino acids, especially arginine - which promotes healthy blood flow and heart health - and leucine, isoleucine and valine - which promote muscle growth ( 3, 4, 5). You can compensate for this by including other methionine-rich foods, like eggs, fish, poultry, beef, pork or brown rice in your diet ( 2). However, it’s relatively low in methionine ( 1). Pea protein contains all nine essential amino acids that your body cannot create and must get from food. Pea protein powders offer a variety of nutritional benefits. Nutrition facts can vary between brands, but - for example - two scoops (20 grams) of NOW Organic Pea Protein Powder contains: Pea protein powder - or pea protein isolate - is made by isolating the protein from ground yellow peas, forming a beige powder. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |