Is Pea Protein Good for You? (6 Benefits You Need to Know)

Pea protein might lower blood pressure because it has the amino acid arginine, which lowers hepatic cholesterol concentration and relaxes blood vessel walls [6].

The peptides created when pea protein is hydrolyzed or digested may also have blood pressure-lowering properties [7].

In controlled research with individuals with high blood pressure, it was shown that taking a combo protein isolate supplement made from peas lowers high blood pressure.

Hydrolyzed pea protein decreased systolic blood pressure by 19 mmHg [8].

3. Helps With Weight Loss

Pea protein can help people lose weight fast.

Thirty minutes before a meal, subjects ingested 20 grams of either casein protein, whey protein, pea protein, or water.

Pea protein was second to casein in terms of reducing appetite, which led to individuals ingesting less food overall [9].

"As a natural thickener, pea protein will particularly aid in satiety."

- Ralf Jager, Ph.D. FISSN

Pea supplements contain a modest amount of carbohydrates, about two to three grams per serving. This means taking pea protein equals taking fewer carbs overall.

Pea protein contains an 86% digestibility rate, which should be safe if you experience gastrointestinal pain from protein powders [10].

Most of this protein is easily broken down and absorbed in your system without straining the gut.

5. Has Every Essential Amino Acid

Peas have 90% complete proteins, and their high-quality protein sources are full of vital amino acids.

The nine necessary amino acids are valine, isoleucine, tryptophan, phenylalanine, threonine, lysine, methionine, histidine, and Leucine, and it contains all of them [11].

These nine amino acids are necessary for the body to carry out crucial bodily activities.

The body needs iron to transport oxygen to all parts efficiently.

Most dietary pea proteins have seven or more milligrams of iron per serving, which is more than a quarter of the recommended 12mg and 18 mg daily for women and men, respectively [12].

The body poorly absorbs plant iron, but vitamin C supplements and brown rice can fasten the process [13].

Pea protein can significantly boost iron if you're a vegan who doesn't receive iron nutrition from animal or dairy products.

From my years in bodybuilding, I've seen pea protein outshine soy in muscle building. It blends seamlessly into my diet.

Muscle gain is optimal at 0.73 grams of protein per pound of body weight daily [14]. The National Library of Medicine encourages you to keep it below 2.3 grams per pound or 35% of your calories to avoid overloading your liver and kidneys, which can cause nausea or worse [15].

Best practice: consume pea protein 30-60 minutes before intense workouts like HIIT. Mix it in water, juice, or a smoothie. Add it to your muffin or pancake batter before the gym if there's time.