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Go Pea!

Pea protein is a strong source of vegetarian protein. Harness its
power in your nutrition plan!

Go Pea: Pea Protein For Every Nutrition Plan

When they think of protein supplements, most people imagine powdered dairy products, but there's a world of complete veggie proteins. Enter the humble pea!

You may have never heard of pea protein supplements before, or perhaps you've heard the farce that pea is an incomplete protein. If you didn't bother to take the plunge and give peas a chance, then now's the time.

It turns out that the humble pea is a power-packed veggie protein source that's worth your attention, especially if you have specific food allergies or sensitivities.

If you exercise on a regular basis, pea protein helps provide both a pre-workout energy boost and improved post-workout muscle recovery. It has a complete array of amino acids, including high levels of branched-chain amino acids (BCAAs).

While its amino acid profile is similar to whey protein, pea is particularly high in arginine, lysine, and phenylalanine. Its well-balanced profile fulfills the essential amino acid requirements outlined by the World Health Organization for adults.

Peas, Please!

I suffer from food allergies and am sensitive to commercial pasteurized dairy and eggs, so I gave pea protein a try last year when I had numerous "What the heck am I gonna eat?" moments. Pea protein is not a major allergen. It is a safe alternative for people with allergies to milk and milk products, who must avoid casein or whey proteins, for people with lactose intolerance, and for vegetarians with soy allergies. It's a safe option for people who cannot tolerate animal-based protein powder mixtures.

When I work with personal training clients who haven't taken a food allergy test, I suggest rotating and mixing up protein sources as part of their meal plan to play it safe. Many people assume that all non-soy plant foods are completely devoid of at least one essential amino acid.

The truth is that all plant proteins have some of every essential amino acid. It is now well known that the liver stores various essential amino acids, so it's not necessarily essential to combine different protein sources at each meal.

If you are worried about the taste of pea protein, don't be. It just needs a little extra flavor. People add cream and sugar to coffee, right? I add Xylitol or organic pitted dates to my pea protein to make it a little sweeter. Try extras like raw coconut flakes, chia seeds, fruits, veggies and avocado. It's delicious!

Pea Perks

Unlike popular whey protein powders, pea protein digests easily since it contains absolutely no lactose or glutens. That means no bloating! Many "healthy" foods lead to bloating, which is a common food allergy symptom.

Pea protein may aid in weight loss by possibly lowering ghrelin levels. Ghrelin is a substance secreted by the stomach that signals the brain to stimulate the sensation of hunger. Ghrelin levels tend to rise within a certain time period after consumption of a meal in anticipation of the next meal, thus signaling hunger.

Pea protein slows this process by forming a greater number of peptides, thus delaying gastric emptying, lowering ghrelin levels, and sustaining satiety for longer periods of time.

Unlike whey, pea protein is naturally cholesterol and fat free. Pea is also free of animal protein and soy proteins. It is considered a "greener" product than animal-based whey.

Pea protein is generally more concentrated than whey. It contains 25 grams of protein per 30 gram scoop, while many whey proteins contain 23 or so grams of protein.

As with any protein powder, since it is a dehydrated food, it is important to blend it for about 3-5 minutes to properly hydrate.

Even if you don't have issues with whey or casein protein, pea protein can complement your current plan. Rotate back and forth between protein powders to get a good balance. Try these recipes and go pea!

1
Pea Protein Oat Muffins

I prepare these in bulk to make a dozen. Triple the ingredients to make a bulk batch. The recipe makes approximately 4 muffins.

Ingredients
Directions
  1. Mix all ingredients well in blender or Vitamix.
  2. Pour mixture into muffin tins or baking cups.
  3. Bake at 350 degrees for 15-18 minutes.
Nutrition Facts
Serving Size Per Muffin (Makes 4)
Amount per serving
Calories 179
Total Fat3.9g
Total Carbs19.2g
Protein12.8g

Pea Protein Oat Muffins PDF (237 KB)


2
Egg & Dairy-Free Pea Protein Oat Muffins

Many people with egg allergies must create workarounds to bake the foods they love and stay healthy. This recipe works for everyone! Again, if preparing in bulk, triple the recipe. This makes approximately 4 muffins.

Ingredients
Directions
  1. Mix all ingredients well in blender or Vitamix.
  2. Pour mixture into muffin tins or baking cups.
  3. Bake at 350 degrees for 18-20 minutes.
Nutrition Facts
Serving Size Per Muffin (Makes 4) (
Amount per serving
Calories 270
Total Fat15.7g
Total Carbs20g
Protein9.5g

Egg & Dairy-Free Pea Protein Oat Muffins PDF (239 KB)


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fishnbrah

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fishnbrah

im considering getting this, its appears to be less expensive than whey

Oct 14, 2013 7:43pm | report
 
crumpledoor

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crumpledoor

It is a lot cheaper! I too am thinking of switching when I am due to order my next batch of protein powder.

Oct 14, 2013 9:07pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 178.57 lbs
  • bf: 11.8%
lowblowjoe

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lowblowjoe

Cheaper? The Olympian labs pea protein she listed is $24.99 for 18 servings. Thats more expensive per-serving than most brand name Wheys.

But Now Foods Pea Protein at $15.70 for 27 servings is really good. But it is not that good.

Oct 15, 2013 1:36am | report
JackMiracle

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JackMiracle

A good company is Sun Warrior protein, in the states you can find a 2.2lbs bag for $31. It's $46 cheapest here in Canada.
Sun Warrior has Pea, Hemp, Cranberry proteins.
And they taste great!

Oct 16, 2013 8:57am | report
HeftyMann

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HeftyMann

Only cheaper if buy cheap stuff which in my opinion tastes horible. But i like whey and casein way too much to ever drink this stuff. But pea protein is good fpr cooking in various recepies.

Oct 15, 2013 8:27am | report
 
Talktalatka

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Talktalatka

Wow - what karma...I just ate a whole bowl full of peas at the DFAC...the only fresh veggies in the place.

Great news!

Oct 15, 2013 10:53am | report
 
fishnbrah

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fishnbrah

i dont care what it tastes like if its cheaper and i make gains

Oct 15, 2013 11:47am | report
 
catumminia

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catumminia

I have a biased opinion because I am vegan, but I haven't always been. I've seen the best gains with a combination pea/soy/hemp protein powder and I get 10 pounds for 60 bucks. No mainstream protein supplement can compete with that. Plus, I don't feel like I just drank a 32 oz glass of milk afterwards and the plant-based proteins don't contain any of the harmful properties you don't see listed in your animal-based protein mixes (casein is a known carcinogen, for example).

Oct 15, 2013 12:22pm | report
 
chiefgreybeard

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chiefgreybeard

Vegans are good at balancing partial proteins to get a complete source of protein. You do need to stay active to burn those calories off.

Oct 16, 2013 9:19am | report
chiefgreybeard

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chiefgreybeard

Nothing wrong with getting your protein from multiple sources. It may also best for your health in the long run to avoid getting all of your protein or fat from animal sources.

I have used powdered protein containing some pea protein and it takes getting used to, it tastes a little different.

Oct 15, 2013 12:41pm | report
 
kebangNJ

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kebangNJ

I love snap peas, eat them right out the bowl!

Oct 15, 2013 2:13pm | report
 
SYDCLAUDE

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SYDCLAUDE

I'm a big fan of Pea Protein and I mix Pea Protein with Rice
Protein (Rice protein is another great dairy free protein powder derived from brown rice). Both proteins are gluten free, dairy free, and hypoallergenic, so not as harsh on the digestive system ;-)
I mix them to form a complete protein powder to get all the amino acids that meat- or dairy-based protein powders have.

Oct 15, 2013 5:39pm | report
 
deanjcrawford

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deanjcrawford

Is pea-protein as beneficial PWO as whey protein? I thought i read somewhere about pea-protein being slow releasing...?

Oct 15, 2013 7:30pm | report
 
Qotu79

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Qotu79

Very interesting. I will try it out. thanks for the detailed info.

Oct 16, 2013 8:31am | report
 
Showing 1 - 14 of 14 Comments

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