When you hear “good source of protein”, what foods come to mind? Boneless and skinless chicken breast? Medium rare prime rib? A cup of Greek yogurt sprinkled with chopped almonds? What about yellow peas?
It might not be your first thought, but pea protein is a great option for anyone who wants it benefits of protein supplementation but he prefers plant-based products. Find out why we use pea protein in our protein supplements — and how to choose plant-based proteins will not shorten your gains and goals.
5 nutritional benefits of pea protein
The humble pea is actually a source of protein, and that’s only part of its appeal. Here are some nutritional benefits of pea protein.
1. Helps muscle recovery and growth
You probably know the basics of building muscle: Exercise (strength trainingespecially) causes damage to muscle tissue. In the process of their restoration, the muscles get stronger and larger sizes. In short, exercise is a stimulus, and adequate nutrition — especially protein — is key to adaptation.
“Pea protein helps build muscle by providing the building blocks (amino acids) that your muscles need to repair and rebuild after exercise,” says Paul Falcone, chief scientist at BODi. Sipping on a protein shake or pea smoothie after a workout or between meals can help you meet your goals daily protein requirements.*
Plant-based formulation Beachbody Performance Recovery uses pea protein as the primary protein source, delivering 20 grams of protein per serving. It also contains essential amino acidsso named because they are not produced by the body and must be ingested through food. These essential amino acids also include branched chain amino acids (BCAA).
2. It helps to improve performance
Falcone says the benefits of consuming pea protein can be cumulative. With consistent refueling as well as training and recoveryyou will likely notice a significant difference in your workouts.
“Pea protein after exercise also helps maintain performance, because you can get stronger over time by giving your body what it needs to recover properly,” says Falcone.*
3. Suitable for vegans and dairy-free
As mentioned above, incorporating a protein shake or smoothie into your routine can help with muscle recovery. But for people who follow a vegan or dairy-free diet, protein supplements that contain whey and casein (most readily available powders and ready-made potions) are not an option.
Because pea proteins are completely plant-based, they are a comparable alternative to dairy-free animal protein powders that are also suitable for vegans.
4. An excellent source of iron
Iron it is necessary to maintain healthy blood. However, it can be difficult to meet your daily intake requirements, especially if you follow a vegan or vegetarian diet. They exclude sources of the more bioavailable heme iron found in foods of animal origin such as meat, poultry and seafood.
Peas and other legumes are natural good sources of iron, making pea protein a valuable option for anyone looking to increase their iron intake. One portion Beachbody Performance Herbal Recovery contains 5 mg of iron, which is more than half recommended daily value for men and about 25 percent for women.
5. It can help you be content
In search of maintain or reduce weight? The key is to find the right balance between feeling full and not exceeding your daily calorie needs. Research shows that protein consumption can help provide longer-lasting satiety, making snacking between meals less appealing, and compared to other protein sources, studies found that pea protein can be just as effective in suppressing 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 (BCAA) and a wide array of other essential amino acids in amounts that can aid in post-exercise recovery,” he says. “Research shows that leucine and essential amino acid content are extremely important when choosing a protein source for muscle building and exercise performance.”*
Does pea protein work for muscle gain?
When paired with consistent resistance training routinewith a healthy diet and proper rest and recovery, pea protein can help you gain muscle mass, strength and power.
“Pea protein provides essential amino acids, which are essential building blocks that aid muscle repair and recovery,” says Falcone. “Leucine is a particularly important essential amino acid, as it enhances the molecular signal for muscle repair and is also a building block.”
In fact, pea protein can be equally effective in helping to increase muscle mass as one of the most commonly used supplements on the market. Falcone records a study at Lipscomb University in which researchers compared pea protein to whey protein, “an animal protein that’s considered the gold standard for building muscle,” he says.
“The young men and women in the study were subjected to eight weeks of high intensity functional training protocol. Both pea and whey protein produced similar results in measures of strength and muscle mass, suggesting that pea may be just as effective as whey when combined with HIIT protocol.”*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat or prevent any disease.
