Pea Protein Powder - A Great Muscle Building Supplement


Are you working hard at the gym every day? OR doing whatever other training you love to do and not quite seeing the results you would like? Then it may be time to consider the reasons for this. Did you know that along with other proteins pea protein powder is a great muscle building supplement?

The reason for this is it has a great nutritional and amino acid profile, AND is completely plant based making it a healthier choice to animal proteins. Plant proteins are alkaline, and an alkaline body is so much more preferable to an overly acidic body – especially when training hard.


Benefits of an Alkaline Body

dried lentils, kidney beans, butter beans

Keeping the body alkaline by eating a plant based diet where possible will 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. Not only that, but it is now believed chronic inflammation is the root cause of many diseases and illnesses, so you can easily see both the correlation and benefits of getting enough plant proteins into your daily diet.



cooked green peas

Eating other super foods along with your pea protein supplementation is very important in terms of obtaining a ‘complete’ amino acid profile. Pea protein is almost a ‘complete protein’, apart from a couple of amino acids that your body already produces, and some other ‘conditional‘ amino acids. This is the reason it is superior to many other plant proteins.

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).


Incorporate Other Proteins for a ‘Complete Profile’

For other specific nutrients you can also incorporate, or rotate pea protein with other plant proteins such as hemp, pumpkin, sunflower or quinoa. Along with this a well rounded antioxidant rich, plant based diet in general will give you a huge advantage in the health and fitness stakes.

It’s worth remembering, extreme 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 unfortunately, but you can make changes as easy as possible which is where you may find it helpful to read my post ‘The Ultimate GUIDE to a Healthy Lifestyle’. This will also give you other tips on healthy living and how to manage stress levels.




  • Pea protein’s impressive amino acid profile contains 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 times, which in turn means you are able to train more often and reach your goals more quickly.

girl doing push ups in the gym



  • 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, and so it stands to reason that the more muscle mass you have, the more calories you will burn, even at rest. This is great news, and the incentive that is often needed to start making changes.
  • 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 (going somewhere in the middle is good).
  • Another reason why eating a high protein diet keeps you slim is because protein is low GI and low carbohydrate –  and eating a low GI diet keeps blood sugar stable which in turn stops your body from 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 extra energy. It is also important to keep a focus on your protein intake on training days because you ideally want to have a high protein shake within an hour of a workout. This is an optimal time as the muscles are in high protein absorption mode just after a exercise.
  • Pea protein also lowers levels of ghrelin, which is a hormone your stomach secretes to signal to you that you are 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 to stop over-eating.

diet and weight loss foods



  • Pea protein has been found to lower high blood pressure. In fact, it has also been found that eating plant based proteins in general, as opposed to animal, also decreases the 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.

heart beat on pink watercolour background


  • There is a common misconception that plant proteins don’t have the same muscle enhancing effects as animal proteins, but this is simply not true. I have tried and tested this for myself over the last year 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), and I have the best muscle tone I’ve ever had!
  • I have also been taking supplements of L-Carnitine to help cut fat, and an awesome super food powder for antioxidants and phytochemicals, and this seems to be working wonderfully 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 protein when it comes to muscle building. Plus you are still getting all the affore mentioned benefits of a plant based protein, so a win win situation.
  • These super muscle growth effects from pea protein are due to it’s high levels of a 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



No not at all, 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 I will say this, 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 bear this in mind when weighing out your protein powder.

And 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 the body gets more adept at recycling protein the fitter it gets.

There is no need to consume (and indeed it could be detrimental) or exceed more than the recommended amount of protein for your body weight per day.


Where to Buy:

Always get your supplements from a reputable company/brand, and always buy ORGANIC PEA PROTEIN POWDER. 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, as these toxins will build up in your system over time and eventually start to cause problems. Yuck!

There are many other proteins apart from pea 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; some of them even have added green superfoods, probiotics, and digestive enzymes, all of which aid digestion and absorption. Find here my pick of the best plant based proteins of 2018.




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Stefanie Taylor

I have studied nutrition for many years, and have since discovered that a plant based diet has been the most beneficial to my health and body. I have more energy and zest for life than I have ever had and this website is dedicated to helping others who wish to know more, and start out on this lifestyle.


Jo Morris · 04/01/2018 at 3:47 pm

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.

    Stefanie Taylor · 04/01/2018 at 8:13 pm

    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

vic · 04/01/2018 at 9:28 pm

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.

    Stefanie Taylor · 05/01/2018 at 2:58 pm

    Hi there and thanks for your comment Vic. Yep, if you want to boost muscle mass and cut fat then pea protein should be your first choice for this.

penelope · 04/01/2018 at 10:05 pm

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!

    Stefanie Taylor · 04/01/2018 at 10:15 pm

    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.

Ronnie Jordan · 04/01/2018 at 10:07 pm

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.

    Stefanie Taylor · 04/01/2018 at 10:13 pm

    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

Valerie · 04/01/2018 at 10:13 pm

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!

    Stefanie Taylor · 05/01/2018 at 2:45 pm

    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.

    Stefanie Taylor · 05/01/2018 at 2:56 pm

    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.

sarah · 06/01/2018 at 11:32 am

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.

    Stefanie Taylor · 07/01/2018 at 9:26 pm

    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.

sarah · 21/01/2018 at 1:41 pm

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….:)

    Stefanie Taylor · 22/01/2018 at 5:11 pm

    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.

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