Pea Protein: Non-Dairy Muscle Builder (that Also Boosts Heart Health)

Pea protein powder is becoming a fast favorite for gym-goers and health-conscious people alike. Not only is it gluten- and dairy-free, but it’s been proven to be spectacular for your kidneys, heart and waistline too!

Although you can typically get enough protein each day by following a well-balanced and nutritious diet, real life often has a tendency to get in the way, and preparing a healthy meal rich in plant-based protein foods can be a bit of a hassle at times. That’s why smoothies with protein powder can be a great option, augmenting protein intake with minimal prep time.

Another great reason to use protein powder is that consuming it within 30 minutes of working out has been shown to help speed up muscle growth and recovery to optimize your workout and get faster results. Preparing and eating a full meal is not only difficult directly after working out, but it can often make you feel nauseous and heavy. A light smoothie packed with great proteins, on the other hand, is a quick and easy alternative to help bump up your protein intake.

Rotating the types of protein powders that you use is a great strategy to make sure your body consistently benefits from each one as much as possible.

Ready to learn more? Let’s explore why pea protein should be a part of that rotation.

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What is pea protein?

Protein powder is available in several forms, most commonly as whey protein, brown rice protein powder and soy. Whey and brown rice protein have some incredible benefits, and both are very useful in their own right.

Pea protein powder has increased in popularity amid the huge surge in health-conscious consumers and the continued push toward following a more plant-based and sustainable diet.

The rising popularity of this pea supplement should come as no surprise considering the amazing makeup of this veggie protein powder. Pea protein powder is among the most hypoallergenic of all protein powders, as it contains no gluten, soy or dairy. It’s also easy on the tummy and typically doesn’t cause bloating, a common side effect of many other protein powders.

So how is pea protein made? It’s produced by grinding the peas into a powder and then removing the starch and fiber to leave a highly concentrated pea protein isolate that’s perfect for adding to smoothies, baked goods or desserts to quickly boost protein intake.

Whether you are allergic or sensitive to gluten or dairy or are simply looking for a healthy, plant-based vegan protein powder, pea protein is one of the best protein supplement options available.

Nutrition facts

One of the things that people often consider when shopping for protein supplements is whether or not they are considered complete protein sources. The complete protein definition includes any food or supplement that contains all nine of the essential amino acids, which are the types of amino acids that your body is unable to produce and must obtain from food sources.

Because of the varied types of soy and the confusion often surrounding protein powders, there tends to be a lot of different opinions about the assortment of amino acids in different types of proteins and what is necessary. Many people think that soy is the only vegetable-based protein with a complete amino acid profile, but that’s not the case.

Hemp protein powder is also considered a complete protein, while brown rice protein also sports a complete load of amino acids but is a bit low in lysine in comparison to whey protein or casein protein.

Pea protein has a nearly complete profile, although there are a couple of nonessential and conditional amino acids missing. That’s one big reason it’s important to switch it up when it comes to protein powders and include a good variety in your routine.

And remember, it’s OK to use a protein powder that doesn’t have every single amino acid. If you eat organic superfoods as a daily part of your routine, you should consume a full load of amino acids, like glutamine, and complete protein foods every day through your diet anyway.

One great reason to consider pea protein in your typical rotation is that it really can be great for building muscle, burning fat and boosting heart health.

Plus, take a look at the peas nutrition facts, and it’s easy to see why pea protein powder is so nutritious. (Pea milk is also loaded with nutrition.) Each serving of pea nutrition packs in a low amount of peas calories but is high in protein and fiber, as well as several important micronutrients.

A single scoop of pea protein powder, which is about 27 grams, contains approximately:

• 99.9 calories
• 2 grams carbohydrates
• 0 grams sugar
• 1 gram fiber
• 1.5 grams fat
• 21 grams protein
• 6.3 milligrams iron (35% DV*)
• 260 milligrams sodium (11% DV)
• 20 milligrams calcium (2% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health benefits

The nutrition profile of pea protein is what contributes to its potential health benefits for weight loss, heart health and more.

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1. Aids weight management

As with all good protein powders, pea protein can be a handy tool in your arsenal of weight loss weapons. Particularly if you’re looking to lose weight fast, introducing protein in your diet is one of the best ways to do it.

In fact, a 2020 study indicated that consuming a high-protein breakfast containing pea protein helped increase energy expenditure and fat oxidation.

It’s common for people trying to lose weight to neglect protein intake, which can stall and slow weight loss in the long run. However, getting between 0.8 to 1.6 grams of protein per kilogram of body weight each day helps you build muscle and burn fat faster.

If you weigh 140 pounds, which is about 64 kilograms, for example, you should take in about 51 to 103 grams of protein each day.

Another way that protein benefits weight loss is due to its ability to lower levels of ghrelin, the hormone responsible for stimulating feelings of hunger. Pea protein can delay the emptying of your stomach and reduce the secretion of ghrelin to curb cravings and decrease appetite.

In fact, research shows that pea protein matches dairy-based proteins in its ability to help you feel fuller for longer.

2. Supports heart health

Not only is pea protein good for your waistline, but it’s also proven to support a healthy heart. In 2011, one animal model out of Canada reported that pea protein lowers high blood pressure. Impressively enough, the rats in the study showed a significant drop in both systolic and diastolic blood pressure over the course of just eight weeks.

In the same report, a randomized, double-blind, placebo-controlled crossover study of seven volunteers was also conducted on humans. It found that daily supplementation with the pea protein hydrolysate for three weeks produced systolic blood pressure reductions compared with placebo, suggesting a heart-healthy effect through blood pressure modulation, which is a key cardiovascular risk factor in humans.

In another study published in the American Journal of Epidemiology, researchers found that intake over time of plant-based proteins, rather than animal-based proteins, was associated with a lower risk of coronary heart disease (CHD).

If you are at any sort of risk for heart problems, the best thing you can do is to eat foods that reduce inflammation, such as peas and other plant-based ingredients. Inflammation is the cause of almost every major heart disease, and CHD is not excluded from that list.

3. May promote kidney function

Research published in the Journal of Agricultural and Food Chemistry suggested that pea protein could help delay or prevent the onset of kidney damage in those with high blood pressure.

It could also help those with kidney disease live longer by stabilizing blood pressure levels and can increase urine function to help the body rid itself of toxins and waste more efficiently. In this study, it was only when the protein in peas was extracted and activated with special enzymes that the pea protein became especially beneficial for kidney health.

In another review published in Frontiers in Nutrition, a higher proportion of dietary plant protein (versus lower plant protein) was associated with a significantly higher estimated glomerular filtration rate, a key marker of kidney function, indicating better filtration performance in people consuming more plant-based protein sources.

4. Helps increase muscle thickness

A common misconception about vegetable-based natural protein powder supplements is that they don’t have the same effect on muscle growth and muscle recovery after workouts as dairy-based whey protein. However, that couldn’t be further from the truth.

In fact, a 2015 study published in the Journal of the International Society of Sports Nutrition proved that pea protein was just as effective as dairy-based proteins at increasing muscle thickness after resistance training.

Research also suggests that the muscle-boosting benefits may be due to the high quantities of L-arginine in pea protein, which is found in higher concentrations than in other protein products.

Arginine (L-arginine) is an important amino acid that helps you to build muscle. This is because it stimulates the secretion of human growth hormone, a type of hormone involved in the regulation of growth, metabolism and muscle mass.

5. Helps balance blood sugar levels

High blood sugar can impact many aspects of health and can cause a range of diabetes symptoms, such as fatigue, increased thirst, slow wound healing and unintentional weight loss.

Some research shows that all-natural protein powder supplements like pea protein could be beneficial when it comes to maintaining normal blood sugar levels. For instance, a study conducted by the University of Toronto’s Department of Nutritional Sciences tested the effects of pea protein on food intake, blood sugar levels and appetite in healthy young men.

While the addition of pea protein didn’t change food intake or appetite, the blood sugar levels of subjects stayed lower than they normally would. This suggests pea protein can be considered a beneficial ingredient and can help improve glycemic control when paired with other foods.

6. May enhance physical performance

We know that whey protein is one of the most popular powders among athletes and those trying to improve endurance. A study published in Sports found that ingestion of pea protein and whey protein produces similar outcomes in workout performance and strength following eight weeks of high-intensity functional training.

This shows that pea protein is a useful plant-based source of protein for athletes who are looking to improve performance and endurance during workouts.

7. Good source of iron

Pea protein powder provides a hearty dose of iron. Iron is important for the health of your brain and immune system, and research shows that it participates in a wide variety of metabolic processes.

It helps support a positive mood by working to balance neurotransmitters like serotonin and dopamine. Iron is also critical for supporting development and growth, and it’s needed for a healthy pregnancy.

Risks and side effects

Protein powder can be an easy and convenient way to boost your protein intake when you’re running short on time or need a bit of help meeting your daily needs. Keep in mind, though, that protein powder shouldn’t completely replace protein intake from food sources.

Protein foods like meat, fish, poultry, eggs and legumes are high in protein but also contain a wealth of other important nutrients that your body needs.

Pea protein is safe for most people and can be consumed with minimal risk of side effects. However, consuming protein in high amounts could cause several pea protein side effects.

In fact, research indicates that overdoing it on the protein could cause issues like weight gain, bone loss, kidney issues and impaired liver function.

In addition, it can be a bit more difficult to digest for some than other forms of plant protein, including hemp and brown rice, so it’s best to combine with other protein sources and mix it up. (However, overall pea protein is considered easily digestible.)

Keep your intake in moderation to take advantage of the unique benefits of protein powder without going overboard and harming your health.

While it doesn’t qualify as a risk, some users report that they don’t care for the chalky taste of pea protein. Others use words like grassy, beany, earthy and bitter to describe its taste.

How to use

Pea protein isolate can now be found in the health food aisle of most major grocery stores, pharmacies and supplement shops. It can also be purchased through online retailers, which can be especially beneficial to read and compare the pea protein reviews and find the best product for you.

Pea protein milk is also available at specialty health food shops as a nutritious plant-based alternative to cow’s milk that also contains a higher amount of calcium and protein than other dairy-free milk varieties.

To balance out your amino acid intake and use a truly spectacular protein powder blend, it’s a great idea to combine pea protein with brown rice protein. Pea protein fills in the gaps sometimes found in brown rice protein (such as low lysine levels), yet both are 100 percent vegan and can help you avoid potential gas issues associated with other types of vegetable protein powders.

Generally, the very mild taste of pea protein is pleasant, making it a great addition to smoothies or shake for a healthy post-workout meal. Organic pea protein powder also works well in everything from baked goods to snacks, desserts and breakfast foods, making it easy to ramp up your protein intake at any time of day.

You can easily swap pea protein in place of other types of protein powder in your favorite protein shake recipes.

Pea protein supplements are also available in several forms. While many prefer using a powdered protein isolate, which can easily be added to smoothies, shakes and protein-rich recipes, you can often find pea protein added into protein bars and supplements as well.

How much protein do I need a day? It has historically been recommended that healthy adults get at least 0.8 to 1.2 grams of protein per kilogram of body weight, and that number has actually increased based on the new Dietary Guidelines for Americans released in 2026, which up the recommended intake to 1.2 to 1.6 grams of protein per kilogram of body weight.

This amount can also vary widely based on your activity level, with some high-intensity athletes requiring up to twice as much protein. Older adults and people with certain health conditions like cancer, burns or severe wounds may also require higher amounts of protein.

Typically, a standard serving of pea protein powder is one scoop, roughly 27 to 33 grams or so. However, you can also divide that amount in half and pair it with half a serving of another protein powder, such as brown rice protein, to squeeze in a wider range of amino acids and essential nutrients.

Frequently asked questions

What is pea protein?

Pea protein is a plant-based protein powder made by extracting protein from yellow split peas. It’s naturally vegan, gluten-free and dairy-free, making it a popular alternative to whey and soy protein for people with dietary restrictions or preferences.

Is pea protein a complete protein?

Pea protein contains all nine essential amino acids, but it is slightly lower in methionine compared to animal proteins. For most people, this is not a concern when pea protein is consumed as part of a balanced diet that includes other protein sources, such as grains, nuts or seeds.

How much protein is in pea protein powder?

Most pea protein powders provide about 20 to 25 grams of protein per serving, depending on the brand and formulation. This makes pea protein comparable to whey protein in terms of protein content per scoop.

Is pea protein good for you?

Yes, pea protein is considered a healthy protein source for most people. It provides a concentrated amount of plant-based protein along with iron and key amino acids that support muscle maintenance, metabolism and overall nutrition. Pea protein is also free from cholesterol, lactose and common allergens, making it a nutritious option for a wide range of diets.

What are the benefits of pea protein?

Pea protein may help support muscle growth, satiety, weight management and overall protein intake. It is also easy to digest for many people and naturally free from common allergens like dairy, soy and gluten.

Is pea protein good for muscle building?

Yes, pea protein can support muscle building and recovery. It is rich in branched-chain amino acids, particularly leucine, which plays a key role in muscle protein synthesis when combined with resistance training.

How does pea protein compare to whey protein?

Pea protein and whey protein are similar in protein content and effectiveness for supporting muscle and strength. Whey is derived from milk and digests slightly faster, while pea protein is plant-based, suitable for vegans and often easier on digestion for those sensitive to dairy.

Is pea protein easy to digest?

Pea protein is generally considered easy to digest and less likely to cause bloating compared to some other protein powders. It does not contain lactose, making it a good option for people with lactose intolerance.

Can pea protein help with weight loss?

Pea protein may support weight loss by promoting fullness and helping preserve lean muscle mass while reducing overall calorie intake. High-protein diets, including those with pea protein, are often associated with improved appetite control.

Does pea protein cause bloating or gas?

Most people tolerate pea protein well, but some may experience mild bloating or gas, especially when first increasing protein intake. Choosing a high-quality, well-filtered pea protein isolate and starting with smaller servings can help minimize digestive discomfort.

Is pea protein safe to use every day?

Yes, pea protein is generally safe for daily use when consumed in appropriate amounts. It can be used as a supplement to help meet daily protein needs, especially for vegans, vegetarians or those with limited protein intake from whole foods.

Is pea protein suitable for vegans and vegetarians?

Pea protein is 100 percent plant-based and is suitable for vegans and vegetarians. It is often used in vegan protein powders, plant-based shakes and meat alternatives.

How should I use pea protein powder?

Pea protein powder can be mixed into smoothies, shakes, oatmeal or baked goods. It can also be added to recipes like protein pancakes, energy balls or soups to boost protein content without significantly altering flavor.

What is the downside of pea protein?

The main downside of pea protein is that it is slightly lower in the essential amino acid methionine compared to animal-based proteins. On its own, this is rarely an issue, especially when pea protein is consumed alongside other protein-rich foods such as grains, nuts or seeds. Some people may also find the taste or texture less appealing than whey protein, depending on the brand.

Final thoughts

• Pea protein powder is a plant-based source of protein that has gained widespread popularity in recent years.
• Adding pea protein to your rotation could help enhance weight loss, support heart health, improve kidney function, increase muscle thickness and balance blood sugar levels.
• Each serving is high in protein and iron and contains a small amount of other micronutrients, like calcium and potassium.
• There are several types of plant-based protein that differ in their amino acid profiles, tastes and ingredients. Adding a variety of protein powders to your diet helps you take advantage of the unique benefits of each.
• Try adding pea protein powder to your favorite shakes, smoothies, desserts, baked goods and breakfast recipes for an added dose of protein and health benefits each day.