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Health benefits of Pea Protein

Pea protein powder is made by extracting protein from yellow peas resulting in a beige powder. This protein powder is naturally gluten-free, vegan and dairy-free, suitable for many diets.

 

It is a high-quality protein and a great source of iron. It can aid muscle growth, assist in losing weight and promote heart health.

It’s often used to increase the protein content of smoothies and is a great add-on for any diet since it’s naturally hypoallergenic. Pea protein powders also offer a range of nutritional benefits.

 

Rich in iron

Pea protein powders are rich in iron.

Although the iron found in plant foods is less absorbable than that found in animal products, this can be improved by consuming pea protein powder with vitamin C or vitamin C rich foods like citrus fruit or mango  which increases the iron substantially.

High quality source of proteïn

Pea protein contains all nine essential amino acids that your body needs to source from food.

It’s also a great source of branched-chain amino acids, especially arginine, which promotes healthy blood flow and heart health and leucine, isoleucine and valine, which promote muscle growth.

Although animal protein is better assimilated by the body, research demonstrates that pea protein is one of the more easily digested plant-based proteins.

Pea protein blends well with water and has a less gritty or chalky texture than other plant-based protein powders like for example hemp.

 

Ideal supplement for a weight loss diet

Research has found that protein helps people feel fuller for longer than fats or carbohydrates:  high-protein diets can assist in reducing overall calorie intake and lead to gradual weight loss over time.

Pea protein powder offers an easy way to add protein to your diet and reap these benefits.

One study found that 20 grams of pea protein powder taken 30 minutes before eating pizza reduced the average number of calories consumed by roughly 12%. Pea protein powder is a good option for increasing protein intake and boosting feelings of fullness after meals.

 

Good for heart health

Animal studies have found that pea protein powder can reduce some of the risk factors for heart disease, like high cholesterol and high blood pressure.

These results are promising but more studies are needed to see whether pea protein powder can also lower cholesterol in people.

 

 

Assists in building muscle mass

Pea protein powder can help build muscle when it is paired with exercise

In one 12-week study, weight-lifting men who consumed 50 grams of pea protein per day gained the same amount of muscle as those taking whey protein.

This suggests that pea protein powder is just as effective at building muscle mass as more commonly used dairy-based protein powders.

 

How to Use It

Pea protein powder is an easy way to boost your protein intake.

Most people who use pea protein powder add it to smoothies or mix it with juice or water as a post-workout beverage or before meals to increase your feeling of satiety and reduce the calorie intake.

 

Other creative uses include:

Blended into a smoothie and frozen as popsicles

Added to baked goods like muffins, bread or pancakes

Stirred into oatmeal or any other porridge.

Mixed with plant-based milk for a more complete protein source.

For maximum muscle-building effects, pea protein powder should be consumed within two hours of exercising


 

Summary

Pea protein powder is a high-quality, easily digested protein source made from yellow peas. It’s rich in iron, and offers benefits like improved muscle growth, feelings of fullness and heart health. Pea protein powder is a great option if you’re looking to add more protein to your diet.