Whey protein or Pea protein?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Whey protein	Pea protein
evidence level	A	B
Sources in the review	6	2
Category	Base	Base
Goals	Mass, Strength, Recomposition, Fat loss	Mass, Strength, Recomposition
Dosage	20-40 g per serving depending on body weight; daily protein 1.6-2.2 g/kg for muscle growth, up to 2.4 g/kg with a calorie deficit. Forms: concentrate, isolate, hydrolyzate.	25 g twice a day (50 g/day) - the dose of a 12-week RCT. A practical guideline: 0.3 g/kg per serving and 1.6-2.2 g/kg of protein per day from all sources.
When to take	The timing is secondary: the total protein per day matters more than the "anabolic window". 2-4 servings of 0.4 g/kg distributed evenly during the day.	The timing is secondary: the daily amount matters more. It is convenient to take 20-40 g within a few hours after training and distribute the rest over 3-4 servings.

The conclusion from the data. In the reference «Whey protein» Level A and 6 sources, while «Pea protein» — Level B and 2. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Whey protein

Tops up daily protein; the source of protein matters less than its total amount

Pea protein

Was not inferior to whey in a 12-week RCT; less leucine per gram than in milk proteins

Sources for both items

Other comparisons

Creatine monohydrate or Creatine HCl Creatine monohydrate or Creatine nitrate Pea protein or Rice protein Soy protein or Whey protein BCAA (branched-chain amino acids) or Essential amino acids (EAA) Citrulline malate or Arginine Caffeine or Caffeine in chewing gum Caffeine or Theacrine