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 start to give your body everything it needs to build strong, lean muscle mass. Did you know that along with other proteins, pea protein powder is a great muscle building supplement?

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


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 helps to cause certain diseases, so it’s easy to see the benefits of getting enough plants and plant based protein’s into your  diet.



green peas

Eating other superfoods along with your pea protein supplementat is very important in terms of obtaining a ‘complete’ amino acid profile. Pea protein is 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’

To get all the nutrients you need you can also incorporate or rotate pea protein with other plant proteins, 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 contributer 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 woman, 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 (which is also vital for health and muscle building).



  • 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 scoff at 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 extra energy. 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 peptides also stop you from over-eating.



heart beat

  • Pea protein has been found to lower high blood pressure; 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.



  • 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 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 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 builder’s 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 affore mentioned 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



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 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 is 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. 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!

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. Here are some reviews of the best plant based proteins of 2018. where I have sourced 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 situation and needs.


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.


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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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