We know that, in order to stay healthy, the body requires nutrients that are supplied by the food we eat. Proteins are necessary for the proper functioning of the human body. It is essential that proteins are always present in a balanced and varied diet. In addition, they are efficient to consume after sports training.

Among the various supplements offered by the market, we can find pea proteins. They are extracted naturally and are of vegetable origin. They are an ideal supplement for those looking to improve their muscle composition, complemented with a sports routine. However, it is not only for sports enthusiasts, but also a solution for people with intolerance to dairy, meat or gluten. To find out more about them, read on!

The most important thing

  • Pea protein is of vegetable origin and is extracted from green or yellow peas. It provides 8 of the 9 essential amino acids that the body needs for its proper functioning.
  • Currently, the market offers a presentation in powder or textured. There are different sizes and ways to consume, either with water, juice, milk as a shake or with savory recipes, such as a muffin or brownie.
  • They are a solution for those who lead a vegan or vegetarian lifestyle, and for those intolerant to gluten, dairy or meat. Also, for athletes or those looking to complete the amount of daily protein to improve health.

The Best Pea Proteins on the Market: Our Recommendations

After analyzing the market, the requirements of those who demand it and the ranking of user ratings, we have selected the best options for you to choose the best pea protein supplement. You will find different alternatives and proposals suitable for your preferences, take a look!

Best Pea Protein Chocolate Flavor

It is a pea protein isolate powder. It is free of preservatives, with no added sugars and natural flavourings. Its composition is based on 92% pea protein and 8% flavourings, soluble corn and sweeteners.

This product is ideal to consume after a workout as a shake. You can add water or milk, for those who do not have time to prepare it in an elaborate recipe. Its concentrated chocolate flavor makes it an easy to digest and tasty smoothie for users.

The Best Textured Pea Protein

This product is gluten free, soy free and organic. It comes in 500 gram format, granulated and does not contain any additives or preservatives. It has no chemical processing and its price-quality ratio is unique in the market.

It is 100% natural and allergen-free. Ideal for those looking for eco-friendly products with a sustainable footprint. It is a great market option for vegans, vegetarians and those intolerant to gluten, soy, dairy and meat.

The best organic pea protein

This soy pea protein isolate product has a high nutritional value in protein and is a great choice for vegans, vegetarians and those intolerant to gluten, soy, dairy and meats.

It has a high protein content (up to 25 grams of high quality protein per serving). It has 0.6 grams of fat and 0.2 grams of carbohydrates. It has no dairy, no gluten and is made without wheat.

It is recommended a dose of 2 and 3 servings per day to be consumed as a shake, with water or milk. It has a certificate of sustainability granted by Climate Pledge Friendly. The best choice for those, who are looking to make a contribution to the environment through their purchases.

The best gluten-free pea protein

This organic product has 83% pea protein. Its presentation comes in 1 kg format and its flavor is neutral. Suitable for coeliacs, it has no gluten or additives. It has the 9 essential amino acids needed by the body for its proper functioning.

It has no allergens and consumes less energy than whey proteins. Ideal to consume through shakes or juices. It is the best pea protein supplement on the market, for those looking for an alternative to animal protein.

Best Neutral Tasting Pea Protein

This supplement isolate is 100% organic. No chemicals, no added sugar. It can be consumed in smoothies, in oatmeal, in soups, or in any recipe you want to cook. It can also be consumed with fruits such as bananas or strawberries. Contains 80% protein.

This pea protein is hypoallergenic, soy-free, zero gluten and free of GMOs and caffeine. A serving of 30 grams per day is recommended, which provides the body with approximately 24 grams of protein. It has ISO 9001 and GMO certifications. Ideal for those looking for a tasteless pea protein.

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Buying Guide: What You Need to Know About Pea Protein

Pea

protein is an alternative to the most popular supplements on the market, such as whey and casein. This protein can be useful for people with gluten, dairy or other food intolerances as well as for athletes or those looking to lose weight or build muscle mass.

Here are

some of the most important aspects of pea protein.

Gaining muscle mass is one of the most common goals of those who choose to consume pea protein. (Source: Fuel: 4wtxPhvQZds/ Unsplash)

What is pea protein?

Pea protein is a hypoallergenic supplement suitable for vegetarians or vegans that is extracted from the yellow or green pea. It is low in sugars and fats, and is easily digested and tolerated. It is a supplement that stands out for providing 8 of the 9 essential amino acids that the body needs (Histidine, isoleucine, leucine, lysine, threonine, phenyalalanine, tryptophan, tryptophan, and other essential amino acids).anus, valine). This is why it is considered a source of high quality protein (1).

The only amino acid it does not provide is methionine. However, it is an amino acid that is present in foods that are consumed daily, such as rice, lentils, nuts, almonds, boiled eggs, among others. Thus, it is simple to provide to the body. In addition, this protein can be used by athletes who aim to improve their body composition, as well as vegetarians, vegans or people with intolerance to gluten, dairy or meat.

What are the benefits of pea protein?

The benefits that can be achieved with the consumption of pea protein, purely of vegetable origin, can be the following:

  • Weight control or weight loss aid: This is mainly due to the feeling of satiety that protein produces through its consumption. The protein and the amino acids it supplies delay the emptying of the stomach and the secretion of ghrelin. Therefore, they generate the “feeling of fullness”.
  • Muscle Mass Growth: Helps build and maintain muscle. It possesses the same efficacy as animal-based proteins such as whey. This pea protein contains high levels of amino acids, such as l-arginine, which enhance human growth hormone. These results are evident when resistance or weight training exercises are performed (2).
  • Fast post-workout recovery: It contributes effectively to reduce the chances and frequency of muscle pain, cramps and / or injuries (3).
  • Contributes to the improvement of cardiovascular health: It has a high content of the amino acid arginine, which plays an essential role in the dilation of blood vessels. That is why it promotes blood flow and generates maintenance of cardiovascular health in general.
  • Reduced risk of cholesterol: Being a protein with low saturated fat content and abundant antioxidants, it manages to reduce the risk of LDL cholesterol.
  • Positive effect on the skin: As it has a large amount of antioxidants, it generates an anti-aging effect that brings with its consumption, an improvement in the appearance of the skin.
  • Helps maintain healthy levels in the kidneys: Studies have been conducted in rats that have shown that consumption of pea protein can lower blood pressure and increase urinary in patients with chronic renal insufficiency.
  • Provides a great source of iron: Iron is essential for the circulation of blood and oxygen in the body. Pea protein powder contains between 5 and 7.5 mg of iron per serving.

There is evidence of the many benefits of consuming pea protein in the body, regardless of who the user is: athletes, vegans, vegetarians or those seeking to cover their diet with the necessary amount of nutritional value in the body (4, 5).

What is the recommended daily dose of pea protein?

Per meal, the average adult should consume approximately 20 grams of protein. Therefore, the ideal is 15-20 grams of pea protein daily. Clearly, it is necessary to differentiate and add higher consumption, if it is for an athlete, or moderate it if the objective is to generate a caloric deficit, to reduce body weight.

According to the WHO, for young and old people, smaller margins are required, so that between 0.8 and 1 gram of daily consumption would be the recommended values.

For athletes, it is recommended between 1.8 and 2.5 grams of pea protein per kg of body weight. These values provided are for reference only, as it is always advisable to be advised by a nutritionist.

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In addition, it is important to take into account different factors that alter the amount of daily dose to be consumed, such as gender (a man requires food with higher daily calorie intake), body weight, body mass index (the person’s build), the sports activity he does and how often, among others. All this, together with the type of metabolism of the person, influences the parameters of consumption of daily protein supplements.

How is pea protein consumed?

There are several options when it comes to how pea protein is consumed. The most popular is through shakes or smoothies, which can be mixed with water, juice or milk. There are endless recipes that can be made with pea protein that is supplied in powdered form, for example:

  • Muffins
  • Pancakes
  • Smoothies (you can add fruits, seeds, among others).
  • Can be mixed with yogurt or fresh cheese.
  • Brownies
  • Snacks

Any type of recipe can be adapted to consume pea protein, either sweet or savory. This will depend on the person’s taste, whether they prefer a shake or perhaps a solid meal, to generate a greater feeling of satiety (7).

What is the nutritional value of pea protein?

To refer to the nutritional value of pea protein, it should be clarified that it is taken as a parameter a spoon of protein, ie about 20 grams approximately, which provides:

  • 80 calories
  • 1 gram of carbohydrates
  • 1.5 grams of fat
  • 15 grams of protein
  • 230 milligrams of sodium
  • 70 milligrams potassium
  • 30 milligrams of calcium
  • 15 milligrams of magnesium

Also, it is important to clarify that the nutritional values are always made based on diets of 1500/2000 calories per day

.

When is it advisable to consume pea protein?

To answer this question, it is important to clarify that it is important the health objective that the person pursues and the physical form that he/she has. It will not be the same consumption if it is to lose weight or build muscle. This objective directly affects the time of day when it is advisable to incorporate and consume pea protein in the diet to implement. Generally speaking, the most suitable times for its intake are (8):

  • Post workout: Pea protein contributes to the rapid recovery and assimilation of nutrients, so that the body can perform protein synthesis after training.
  • Pre-training: Another valid option is the consumption of ppea protein at breakfast or snack, due to the energy intake it generates.

What is the relationship between pea protein and weight loss?

As mentioned above, weight loss is one of the benefits that can be gained from consuming pea protein. When weight loss is set as a goal, a calorie deficit diet should be followed, that is, eating fewer calories than the body expends. This is reflected in the fact that the body resorts to lipid deposits and mobilize them, to solve the lack of energy. This is where the presence of pea protein becomes essential.

Pea protein has a satiating power that is reflected in a feeling of “fullness”, which the person can cope with and accomplish their goal without starving. Ghrelin is the hormone responsible for bringing to the brain the need for food. Thus, the protein delays this effect and generates secretion of this hormone. If the goal is accompanied by sports activity, the results can be seen in less time, since the metabolism contributes to the natural weight loss.

It is advisable to consume pea protein post-workout, in the form of shake adding water or milk. (Source: Fuel: phY30gaxqS8/ Unsplash)

What are the side effects of pea protein?

There are very rare cases where side effects of consuming pea protein are known. However, one of the contraindications is to avoid excessive intake. This causes the liver may have difficulty processing protein quickly and generates side effects such as:

  • Elevated blood ammonia levels
  • Nausea
  • Diarrhea or body discomfort

There are also no drawbacks or contraindications in its interaction with other medications. Always, before any consultation, it is advisable to have the supervision of a specialist, such as a clinical doctor or a sports nutritionist. At the same time, there are no impediments to the consumption of pea protein for pregnant women or children. However, it is always best to consult with a specialist.

Purchasing criteria

Currently, with the wide range of supplements on the market, it is not an easy task to define which one is the right one for your goals. Here are the most relevant criteria so that you can select according to your needs and preferences:

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Flavor

Flavorings can improve the taste of the protein and make them easier to take. You can get on the market from neutral pea protein (without any additives or flavorings) to vanilla, chocolate, cookies, coconut, blackberry, among others. </

p> In

turn, flavourings can be of natural or artificial origin. The latter includes the incorporation of chemicals that generate the flavour, thus modifying the natural nutritional value provided by the pea protein.

Flavourings can be already incorporated in the pea protein chosen or can be added to improve its taste. This criterion is based on a personal decision about tastes and preferences of the person who is going to consume it. It is advisable to consume the neutral one, so that its absorption is immediate.

However,

deciding to consume one with flavor does not imply that there is a contraindication or consequence to note.

Pea protein is an alternative for vegans, vegetarians and gluten and dairy intolerant. (Source: HowToGym: S9NchuPb79I/ Unsplash)

Packaging

In the market, you can find different sizes. Most of them tend to come in cans or in reinforced paper packaging. There are usually various presentations of 1 kg or 3 kg. The duration of the same varies completely, depending on the use and the objectives of the person who consumes it. Generally speaking, 1 kg of pea protein usually lasts 30 days, with an average average consumption.

The shelf life of the container expires after 9 months from the date of opening, so this is not a factor to worry about. You will consume it, no doubt, before that time comes. On the other hand, it is worth mentioning that pea protein has two forms: powder or capsules. Both forms have the same result, so you will select the one you are most comfortable with.

Certifications

This is a factor to consider when deciding which pea protein supplement to buy. Certification implies that the supplement is free of contaminants and pesticides. This is essential, as we are referring to a sensitive issue such as health

.

The most important certification that pea proteins must comply with is ISO 9001 (quality certification).

The product that complies with this certification has passed the quality controls established by the regulating body before it is authorized to go on sale. However, this is not a reason to downplay its importance, as it is essential to be aware of what you are buying.

Vegans

Pea protein is extracted naturally from the green and yellow pea plant. Its use is suitable for those who lead a vegan and vegetarian lifestyle. This does not imply that it is exclusively for them, however, it is of 100% vegetable origin.

Vegan foods tend to have lower digestibility and quality of amino acids than those of animal origin.

. Vegans can make up for this by consuming 10% more total pea protein (9).

Allergens

Pea protein is allergen-free, i.e. it does not produce any allergic reactions. In addition, peas do not contain gluten and, being of vegetable origin, are suitable for coeliacs and those intolerant to meat and dairy products.

It is always advisable, before buying the pea protein supplement, to read its ingredients to make sure that it meets the conditions required. Therefore, it is important to know how to read product labels (10).

Summary

Every day, new protein supplement alternatives appear on the market. The appearance of pea protein came as a solution and provides a 100% plant-based option, taken from the yellow and green pea plant. It is suitable for vegans, vegetarians and people intolerant to gluten, dairy, meat, as well as for athletes of different activities and levels.

It is marketed both in powdered and textured form and in various sizes or packaging. The choice, many times, depends on the tastes, needs and time that the person has. It is also essential to take into account the objectives. It is not the same if someone wants to lose body weight or gain muscle mass.

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(Featured Image Source: Norrabhudit: 55539628/ 123rf)