Pea protein B

«Pea protein» — evidence level B. Dosage: 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. Source: PMID 25628520, permanent link to the source in the list below.

Pea protein isolate is a complete protein with good solubility. The limiting amino acid is methionine, leucine is about 8% versus 10-11% in whey, so the serving is usually made slightly larger. In lysine and arginine the profile is close to soy.

Isolate (about 80-85% protein) and concentrate. The isolate is better in amino acid profile per gram and in tolerability.

• In a 12-week RCT (161 men), the increase in biceps thickness did not differ from the whey protein group
• The increase in muscle thickness was greater than in the placebo group, especially in beginners
• Suitable for milk allergy and in a plant-based diet
• Well tolerated, less often causes bloating than whey concentrate

• Less leucine per gram than in whey: it makes sense to increase the serving by 20-30%
• Methionine is the limiting amino acid, so a variety of protein sources is important
• The study was conducted with the participation of a pea protein manufacturer
• The taste and solubility of some products are worse than those of milk proteins

• Pea phytates may reduce the absorption of iron and zinc from the same serving - minerals are better taken separately
• Adding 2-3 g of leucine or milk protein evens out the amino acid profile of the serving

• Under 18 years: Protein as part of the diet is safe; a supplement is needed only when food protein is insufficient, and the decision should be made with a physician or dietitian.
• Pregnancy and lactation: Pea protein as part of the diet is safe, a separate supplement is not required; high doses in pregnancy have not been studied.
• allergy to legumes
• disorders of purine metabolism
• chronic kidney disease with protein restriction

• Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein · Babault N, Païzis C, Deley G · Journal of the International Society of Sports Nutrition, 2015 · PMID 25628520
• A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults · Morton RW, Murphy KT, McKellar SR · British journal of sports medicine, 2018 · PMID 28698222

Open in the app

This page holds reference data with links to studies. In the app you can calculate calories and macros for your goal, build a personal supplement stack and review weekly training volume.