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
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.
EATING PEA PROTEIN ALONGSIDE OTHER SUPER FOODS
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.
OTHER BENEFITS OF PEA PROTEIN POWDER
IMPRESSIVE AMINO ACID PROFILE:
- 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.
- 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 post ‘Starting 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.
- 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.
PEA PROTEIN POWDER – A GREAT MUSCLE BUILDING SUPPLEMENT
- 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.
PEA PROTEIN NUTRITIONAL PROFILE PER 30G
- 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
ANY SIDE EFFECTS?
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.