Since the inception of the supplement industry, whey protein has been thought to be superior in terms of achieving results when compared to other supplemental protein sources; but now, according to researchers at the French research institute Inserm, pea protein may be as effective as whey.

Their study, which was published in the Journal of the International Society of Sports Nutrition, was conducted on 150 men aged between 18-35 years of age. The researchers had the men perform 12 weeks of resistance training with 3 sessions per week. The weight training sessions included an upper body workout of bicep curls, bench presses, and lat pulldowns. The researchers split the men into 3 groups. The first group received a placebo twice per day, the second group received a 25g serving of whey twice per day and the third group received a 25g pea protein shake twice per day. The nutritional value of the pea protein used in the study is lower than the whey protein; however, the BCAA content was very similar. When considering muscle thickness, the researchers found that the groups who had been given a protein shake increased by more than double the placebo group.

The researchers then separately considered the effects of the pea protein on the experimental subjects who had the least strength in their biceps at the start of the 12-week period. These subjects were the men who had either never done weight training before or who had not trained for a while. From this group of subjects, the men who consumed the pea protein gained significantly more muscle than the men in both the whey and placebo groups. The researchers concluded, “The lack of statistical difference between the pea protein and whey may be attributed to the quite similar amino acid content but also to the kinetic of digestion.”

“In addition, based on its protein digestibility-corrected amino acid score, the pea protein used was shown to have a high nutritional quality protein with an index of 92.8 percent out of a maximum 100 percent [Agro Food Industry Hi-Tech. 2012; 23:8–10.] corresponding to the values of whey or casein, while fruit proteins have a mean value of 76 percent and cereal proteins have 59 percent.” To conclude, if you are using a pea protein with similar nutritional value as the one listed in this study, then the effects of the pea protein will rival that of whey. This is great news for our vegan friends and those with an intolerance to lactose.



SUGGESTED SUPPLEMENTS

NOW Foods Sports Pea Protein

NOW Sports Pea Protein is a non-GMO vegetable protein isolate that has 24 grams of easily-digested protein. Each 1 scoop serving typically has over 4,200 mg of branched-chain amino acids (BCAAs), and over 2,000 mg of arginine. NOW Sports Pea Protein has a smooth texture and mixes easily into your favourite beverages.


NOW Foods Sports Organic Plant Protein

If you’re an active vegetarian or vegan then you know how difficult it can be to find a premium quality vegetarian protein powder. NOW Sports Organic Plant Protein is specifically formulated to address your needs with an organic vegan protein blend from pea, brown rice and quinoa sources.


Nutritech 100% Vegan Protein

NUTRITECH 100% VEGAN PROTEIN designed to provide the ideal environment to support lean muscle growth, recovery and strength gains with an excellent amino acid profile of 4g BCAAs per single serving. 100% VEGAN PROTEIN is perfect to gulp down post workout, increase protein intake when following a vegan lifestyle or when struggling to digest other protein sources.

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