Pea protein powders are plant-based dietary supplements that add protein and iron to the bloodstream. They are viable alternatives to animal-based protein powders. The review above introduced you to the best pea-based protein powders out there; this guide provides further details about pea protein powders and tips on choosing the best one for you.
What is the Difference Between Pea Protein Powder and Whey Protein Powder?
Many are often tempted to compare pea protein and whey protein side by side when buying. The reason for this comparison is not far-fetched – they simply want the best. The differences between these two forms of protein powders are explained below.
First, the two protein powders are gotten from different sources. Whey protein powder is animal-based because it is derived from animal milk, while pea protein powder is plant-based because it is derived from pea.
Also, pea-based protein powders have a raw and earthy flavor, while whey protein powders have a milky and bland flavor. Note that the flavor mentioned is only the natural flavor; it may be altered by the addition of artificial flavors.
Another difference between the two protein powders is that whey protein powders may contain lactose and gluten, while pea protein powders are usually free of lactose and gluten. The absence of lactose in pea protein powders means they are a good source of protein for people with lactose intolerance.
What are the Benefits of Pea Protein Powder?
Protein powder products are generally preferred because they are easy to make. However, considering the array of protein powder options available, there is no harm in knowing what makes pea protein powder stand out among the rest.
Easily Digestible and Bioavailable
A major benefit of pea-based protein powder over other types of protein powder is that it is easily digestible. Research shows that pea powder has a 94% digestibility rate, meaning digestion will not overwork your gut.
Sustainable
Unlike animal-sourced protein powders, pea protein powder is eco-friendly and sustainable. Growing legumes to produce pea protein powder is more environmentally friendly than raising cows to produce milk for whey protein powders. Another point to note here is that no chemical is used during the production of pea protein powders.
Lactose-free
Another benefit of using pea-based protein powder is that it is free of lactose. Despite the fact that breast milk contains lactose and many consume it as babies, people develop an intolerance for lactose and find it hard to digest proteinous dairy products. Thus, pea-based protein powder is a good source of protein for such people. Apart from being free of lactose, it is also free of gluten and other allergens.
Muscle Building Capacity
Another important benefit of pea-based protein powder is the presence of branched-chain amino acids like isoleucine and leucine that aid muscle recovery
What Should I Consider Before Purchasing Pea Protein Powder?
Below are some factors to consider before picking up a pea protein powder:
Your Needs
The most important factor is your needs. Protein powder serves many purposes, including weight loss, muscle development, and post-exercise recovery. Thus, you first need to identify why you need the pea protein powder before proceeding to choose a product that meets the need.
Certification
The next important factor to consider is the product’s certification. You cannot be too careful when vetting the things that you consume. Ensure that the powder meets the standards set by drug and dietary agencies before buying.
Ingredient
You may wonder why you still need to consider the ingredient since its pea content is already a given. However, other minor ingredients can make a difference. For instance, the presence or absence of sugar may be the difference-maker between two individuals. One may want no sugar, and another may want the powder to contain sugar. Even among those that want the powder to contain sugar, they may disagree on the quantity. Therefore, scrutinize the powder’s composition and make sure you are fine with it.
Flavor
As mentioned earlier, pea protein powder has a raw and earthy flavor that is not exactly palatable. Although some can consume the powder in its raw, unflavored form, others prefer flavored pea powders. So, the first question is whether you prefer a flavored or an unflavored pea powder. If you prefer a flavored powder, the next question is, what kind of flavor do you prefer? Flavors like chocolate, vanilla, and cookies are available.
How to Use Pea Protein Powder
There are various ways to use protein powder, giving you the flexibility to stick to the one that works best for you. You can add the pea powder to water or mix it with smoothies or juice. Alternatively, you can stir your pea protein powder into wheat porridge, brown rice cereal or oatmeal. It can as well be added to baked food like brownies and muffins.
How Much do Pea Protein Powders Cost?
The price of pea protein powders depends on the ingredients used, the flavor, and the volume. Typically, they cost between $20 and $100.
Pea-based Protein Powder FAQ
Q – How much pea protein is safe per day?
A – The ideal daily protein intake should be 0.36 grams per pound. You should aim for this quantity with your pea protein powder, too, especially if it is your only source of protein.
Q – What are the side effects of consuming pea protein?
A – When taken in the right proportion, there are hardly any side effects of using protein pea powder. However, you may experience stomach upset if you take too much at a time. Even if you need more protein because of your exercise routine, it is best to spread them out a little.
Q – Does pea protein powder digest fast?
A – Yes, it does. Although animal protein generally digests faster than plant-based protein, pea-protein powders are still among the fastest-digesting plant-based protein, only behind chickpeas and soy protein.
Q – Does pea protein powder cause bloating?
A – By default, people think of bloating at the mention of peas and other legumes. However, pea-based protein powders do not cause bloating because starch and fiber are removed in the process of making pea powders.