Pea Protein

 

Pea protein powder is especially popular among vegetarians, vegans and people with allergies or sensitivities to dairy or eggs.

It’s made from the yellow split pea, a high-fiber legume that boasts all but one of the essential amino acids.

Pea protein is also particularly rich in BCAAs.

A rat study noted that pea protein is absorbed slower than whey protein but faster than casein. Its ability to trigger the release of several fullness hormones may be comparable to that of dairy protein (34Trusted Source).

In a 12-week study in 161 men doing resistance training, those who took 1.8 ounces (50 grams) of pea protein daily experienced similar increases in muscle thickness as those who consumed the same amount of whey protein daily (35Trusted Source).

In addition, a study revealed that humans and rats with high blood pressure experienced a decrease in these elevated levels when they took pea protein supplements (36Trusted Source).

Though pea protein powder shows promise, more high-quality research is needed to confirm these results.

Summary While studies are limited, pea protein may promote fullness and increase muscle growth as effectively as animal-based proteins.