Benefits of Pea Protein Powder- A Muscle Building Supplement

Pea Protein Powder - A Great Muscle Building Supplement

Are you working you butt off at the gym every day? OR maybe doing whatever other training you love and not seeing the results you feel you deserve for all your hard work? Then it may be time to consider the reasons for this and to start to give your body everything it needs in order to build strong, lean muscle mass; and along with other proteins, pea protein powder is a great muscle building supplement for this very job.

Pea protein has a unique nutritional and amino acid profile and is completely plant based, making it a healthier choice than animal proteins. Plant proteins are alkaline, and an alkaline body is so much more preferable to an overly acidic body – especially true when when you’re training hard and putting tension and tears onto your muscle.

Benefits of a more alkaline body:-

kidney beans and green lentils

Keeping the body alkaline by eating a plant based diet where possible, will help to keep inflammation to a minimum. This is hugely helpful to those in training as your recovery time will be quicker and you will be less prone to injury. It is now proven that chronic inflammation is the underlying driver of certain diseases, therefore it’s easy to see the benefits of getting enough plants and plant based proteins into your diet for this reason alone.


green peas

Eating other superfoods along with your pea protein supplement is very important in terms of you obtaining a ‘complete’ amino acid profile. Pea protein is what is called ‘almost complete’ and lacks only a couple of amino acids, but fortunately they are ones that the body already produces along with some other ‘conditional’ amino acids. This is the reason it is superior to many other plant proteins and a good choice on a plant based diet.

Although it is slightly on the lower side in methionine, this can be easily corrected by either adding some animal products into your diet (if you eat them), or using rice protein along with your pea protein (about a quarter rice to 3/4 pea and you will have a ‘complete’ profile).

Incorporating other proteins for a ‘complete amino acid profile’:-

vegetable juice

To get all the nutrients you need you can also incorporate or rotate pea protein with other vegan protein powders such as hemp, pumpkin, sunflower or quinoa. Alongside this, if you also eat a well-rounded, antioxidant rich plant based diet in general, it will give you a huge advantage in the health and fitness stakes. Your main diet will always be your biggest contributor to your health, so you must pay very close attention to this alongside taking any supplements.

It’s worth remembering that great health is never down to any one thing, rather a culmination of healthy lifestyle choices applied on a long term basis. There are no short cuts or quick fixes to this, if there were I’d be a rich, but you can make changes as easy as possible. For more about this please read this Ultimate GUIDE to a Healthy Lifestyle which will give you tips on healthy living, and more importantly how to manage your stress levels (low stress is also vital for health and muscle building), which if left to get out of control can eventually lead to disease, and also mental illness.



  • Pea protein has an impressive profile of all the branched-chain amino acids.
  • Pea protein’s amino acids are well known for decreasing the breakdown of muscle tissue after exercise.
  • Decreased muscle breakdown means quicker recovery time, which in turn means you are able to train more often and reach your goals more quickly.


weight loss foods

  • If you want to burn fat and build muscle fast, then you must NOT neglect your protein intake. Muscle burns almost 3 times the amount of calories than fat just to sustain itself, even at rest, and so it stands to reason the more muscle mass you have the more calories you will burn – even when you’re doing nothing. And no one can say no to a free calorie burn huh?
  • You should aim for between 1-2 grams of protein per kilo of body weight daily. For example, a person weighing 70kg should aim for between 70-140 grams of protein per day depending on their needs and goals. For weight loss and muscle building you should aim for the higher end of this scale (going somewhere in the middle to start off with if you’re not sure).
  • Another reason why eating a high protein diet keeps you slim is because protein is both low GI and low carbohydrate. Eating a low GI diet helps to keep your blood sugar stable, which in turn stops your body from so readily storing fat.
  • Read more about eating low GI diet in my postStarting a Healthy Diet Plan.
  • Eat high protein foods, along with healthy fats but lower carbs, on days you’re not training; and higher carb meals on days you are training for that extra energy you need. It’s also important to keep a focus on your protein intake on training days; ideally you want to have a high protein shake within an hour of a workout. This is an optimal time as your muscles are in high protein absorption mode right after a exercise.
  • Pea protein also lowers levels of ghrelin – a hormone your stomach secretes to signal to you that you’re hungry. This hormone contains peptides, and these peptides delay stomach emptying, thus delaying the secretion of ghrelin and sustaining your feeling of ‘fullness’ for longer. These same peptides also stop you from over-eating.


heart beat

  • Pea protein has been found to lower high blood pressure; and also, eating plant based proteins in general as opposed to animal, can decrease your risk of coronary heart disease.
  • Many animal proteins cause inflammation (especially dairy); and chronic inflammation is almost always at the root of not only coronary heart disease, but every other type of major heart disease.


protein shake

There is a common misconception that plant proteins don’t have the same muscle enhancing effects as animal, but this is simply not true. I have tried and tested this for myself over the last two years since following a plant based diet (and I mean doing it healthily in terms of getting the right amount of proteins, nutrients, and combining foods correctly) and I have the best muscle tone I’ve ever had! And as further evidence, you only need to look at some of the plant based athletes and body builders out there to see that this is true!

I have also been taking supplements of l-carnitine to help cut fat, along with a shot of green super food powder for antioxidants and phytochemicals, and this seems to be working well for me. I also combine this with exercise and a mixture of pea, rice, and hemp proteins (focusing mainly on pea). In fact, an in depth study from the ‘Journal of the International Society of Sports Nutrition’ has proven that pea protein is just as good as animal when it comes to muscle building. Plus you’re still getting all the aforementioned benefits of a plant based protein so it’s a win win situation.

These super muscle growth effects from pea protein are due to it’s high levels of the specific muscle building amino acid l-arginine, which is higher in pea than in other plant protein sources.


  • 100 Calories
  • 23 Protein
  • 7g Carbohydrates
  • 0.3g fat
  • 6g fiber
  • 200 IU Vitamin A
  • 5 IU Vitamin E
  • 400 IU Vitamin D
  • 5 Micrograms Vitamin K


green smoothie

Pea protein, unlike some other proteins is actually the best tolerated by the gut and the least likely to cause bloating and other problems. But do take into account that eating more than around 30 grams of protein in one sitting is for most people a waste, as the body can only assimilate around 30 grams in one hit – so do bear this in mind when weighing out your protein powder.

Conversely, the protein requirements of a beginner body builder are actually higher than somebody who has been lifting weights, or exercising for a long time. This is due to the fact that the body gets more adept at recycling protein the fitter it gets; so there’s no need to consume or exceed (and indeed it could be detrimental) more than the recommended amount of protein for your body weight per day.

Where to buy:-

Always get your supplements from a reputable company or brand, and always buy organic pea protein powder where possible. Think of it like this: if it’s something you are going to be consuming every day then you will most certainly want it to be pure and without GMO or chemical residues. These toxins can build up in your system over time, and may eventually start to cause you problems. Yuck!

spirulina and chlorophyl

There are many other proteins apart from pea that you may want to use or at least alternate with, and it really is a good idea to rotate them so you get a good array of ALL the amino acids. You could even think about buying a blend as they often have the advantage of added green superfoods, probiotics, and digestive enzymes to aid digestion and absorption.


It is always a good idea as with anything in life, to keep things varied. Don’t use the same protein powder, be it pea or any other, on a continual basis over a long period of time. The body likes to keep things mixed up and varied for best results, which is why I advocate mixing your pea protein with others, or buying a blend.

Here is a list of some of the best plant based proteins of 2018 where I have been through hundred of reviews to source the highest quality products for the best prices available. You should take your time to pick something that will work well for you, and your own particular situation and needs.

Thanks for reading today! If you need any more advice on which protein powder would be best for you, then please ask any questions in the section below this thread. I am available to help you out if you need it and will get back to you as soon as I can.

Share this article
Stefanie Taylor
Plant based eating is set to EXPLODE in 2019! And I myself have been living this healthful lifestyle for over 2 years and feel pretty awesome for it. So, I decided to design this website to share the experiences of my own plant based transformation with others; and to also show how I did it safely and healthily to ensure I met all my nutritional requirements.

Good nutrition has helped me through many health issues in the past. I have lived, breathed, studied, tried, and tested healthy foods and food fads for as long I can remember. but I know that plant based eating is most definitely here to stay. Additionally, I have studied Sports Nutritional Advisory, Nutritional Therapy, and Clinical Weight Loss to add to my knowledge and understanding of nutritional human needs.

This website is not intended to treat or diagnose any medical disease or illness. It's merely meant as a way of showing you how to boost your health through the eating of more nutritious plant foods, instead of junk foods.

Oh, and thanks for stopping by! Have a happy plant based life, and please feel free to drop me a line in the comments thread below any time :)

15 thoughts on “Benefits of Pea Protein Powder- A Muscle Building Supplement”

  1. Hiya! Who new that Pea’s had that much protein in them!! Wow! Really useful to know as we are *trying* to become vegan in our household so any extra ways to get protein in is a big plus.

    • Hi Jo, thats great news about trying to change over to the vegan lifestyle. I promise you you will never look back! You may be interested to read my other posts about this as it will give you a good guide on plant based eating and food combining. and

  2. What a great post on Pea Protein Powder – A Great Muscle Building Supplement. I’m more informed after going through your post particularly PEA PROTEIN NUTRITIONAL PROFILE PER 30G.

  3. Pea protein! who knew? I love peas in food, and of course I love split pea soup, but I will be honest and say that peas are a “sometimes” food for me. I can see how having the powder would make them more of a regular thing. I force myself to drink collostrum and hydrolized protein powders every day, so it would be easy to add this into my routine. Thanks for another excellent article!

    • Hi Penelope, glad you enjoyed the article and yes pea protein is one of the best all round protein supplements you can take for all the reasons mentioned in the article. I’m not really up on those two that you take but I’m going to look into them. Do you take them for a specific reason? I’d be very interested to know.

  4. I really thank you for this post. I went to the gym a lot last year but I never took any supplements. I noticed that I have a lot of joint pain now and then. I bet I have some sort of inflammation problem because it is not constant. I am going to use some kind of supplements next year because I am getting older.

    • Hi Ronnie, thanks for reading, and yes I would definitely recommend some extra supplements and a plant based diet if you want to lower inflammation and have much less joint pains. It really works, I rarely get aches and pains anymore, even after a hard workout. The best thing you can do right now is to start taking Glucosamine and chondroitin supplements as they will specifically help that problem. Actually, I wrote a whole article on Glucosamine that you might find helpful. I will post the link

  5. A very informative write-up on pea protein powder, which I never knew existed. The problem I have with protein powders is the chalky taste. Does the Swanson powder you recommend have this taste or actually taste like peas? What do you recommend to mix with this particular brand to mask the taste if it’s unpleasant? Thanks in advance!

    • Hi there, I’m glad you found the article helpful. Yes, you should totally get back on those avocados as they really are just SO fantastic for so many reasons. I eat one every morning and it really helps stop sugar cravings for the rest of the day, so brilliant for keeping weight under control.

    • Hi Valerie, I understand what you mean about that chalky pea taste and some of them do taste worse than others. I always use this one, but I blend with a bit milk such as almond or coconut and usually a banana for sweetness, AND my personal favorite raw cacao powder. But you can use normal cocoa powder as long as it’s proper sugar free cocoa (well that’s if you want to keep it as healthy as possible). This way you will have a chocolate milkshake effect.

      I think the strong cocoa masks any flavours of the pea. Also, another great addition if you want it to be more filling and creamy is half a ripe avocado. And another great tip is to cut into slices ripe bananas and freeze them in a plastic container so you can pop a few chunks straight into the blender. Frozen bananas go all gooey and ice-creamy when blended and a really go great in your smoothie.

  6. Great Post Stefanie! I know protein is necessary to intake especially if you are working hard at the gym. But pea powder protein in new to me. I will share this article with my friend as she goes gym regularly so she can take appropriate amounts of protein. Thanks for the article.

    • Hi Sarah, thanks for reading, and yes, do show your friend this article as if she goes to the gym a lot then she really will need to take appropriate amounts of protein. Especially if she wants to shed fat and build muscle.

  7. Superb article with great benefits that are really explained in an easy and understandable way. Peas are an underestimated food item as far as health benefits are concerned. Thank you so much for explaining all this. I, after reading a lot of articles from your website, have become a huge fan of your articles and writing skills. great work….:)

    • Hi Sarah, wow thanks, what a great compliment! I’m so pleased that you find my website interesting. Yes, I have a pea protein powder shake everyday for breakfast and it absolutely fill me up for hours. It’s great stuff, especially as I train a lot. Not many people understand the true benefits of peas and the amazing qualities they have.

Leave a Comment

Enjoy this blog? Please spread the word :)

Follow by Email