Green Pea Protein: Health Ally for Athletes

November 18, 2022

If you are an athlete, you probably have consumed protein shakes, a nutritional supplement super useful for the muscles, especially after training. Green pea protein shakes are an up and coming trend in the sports world, and they are also an excellent dietary supplement for vegetarians and vegans. 

Green pea protein is presented as an alternative to whey (whey-based protein supplement) and casein (milk-soluble complex rich in calcium and phosphorus). 

This hypoallergenic supplement, suitable for vegans and vegetarians, adapts to a huge number of plant-based diets. It has become tremendously popular in recent years, largely because it is an effective solution for those who cannot or will not consume meat, gluten, or dairy.

What you should know about green pea protein?

Recommended daily protein intake is estimated at 0.5-0.8 grams per kilogram of body weight. However, if you practice sports regularly, it is advisable to raise your protein intake to roughly 2 grams so that your muscles remain firm and do not suffer.

Green pea protein (legume family, Pisum sativum) comes from the variety of green and yellow peas, which as a general rule, are used to make pea protein powder. 

This format can be taken from peas, which are a natural source of soluble and insoluble fiber, containing minerals such as iron, potassium, magnesium, zinc and phosphorus, B complex vitamins, and folic acid, or from sweet peas, with less protein, as the former usually have 29 - 25 % and the latter between 5 and 6 %. 

All in all, pea protein is a good nutritional supplement in which unnecessary elements are removed during the powdering process. Typically, the nutritional value of a single scoop contains 80 calories, 1 gram of carbohydrates, 1.5 grams of fat, 15 grams of protein, 230 milligrams of sodium, 70 milligrams of potassium, 30 milligrams of calcium, and 15 milligrams of magnesium.

In addition to all of the above, these supplements also stand out for containing no less than 8 of the 9 essential amino acids (Histidine, isoleucine, leucine, lysine, methionine, threonine, phenylalanine, tryptophan, valine).

Benefits of Green pea protein

There are several objectives and nutritional benefits that can be achieved with its consumption. Above all, it is used to lose weight and gain muscle mass. But, in addition to these two functions of pea protein for athletes, it also has other clear benefits.

  • Weight control or weight loss aid

Indeed, as already mentioned in this article, it is an ideal supplement to control or reduce body weight, thanks to its powerful satiating effect.

  • More muscle mass

This effect on the body has also been mentioned, especially in those who practice sports, and it is thanks to the extra supply of amino acids, especially BCAAs, leucine, isoleucine, and valine. An effect that will only be favored if you perform physical exercise regularly. 

  • Fast recovery after exercise

This is one of the characteristics most appreciated by athletes, as it dramatically enhances recovery after a hard training session. It should be known that it can be taken before or after exercise, contributing effectively to reducing the chances and frequency of muscle aches, cramps, and injuries.

  • Cardiovascular health

It is also attributed to properties that improve cardiovascular health, a feature that is due to its richness in the amino acid arginine. A compound that fulfills an essential function for proper blood vessel dilation. This promotes blood flow and contributes to the maintenance of overall cardiovascular health.

  • Reduced cholesterol risk

Being low in saturated fats and abundant in antioxidant compounds, green pea powder reduces the risk of suffering from the so-called bad cholesterol or LDL.

  • Positive effect on the skin

Another benefit is applied directly on the skin thanks to its anti-aging effect due to a large number of antioxidants it contains so that its intake makes the skin quickly improve its appearance.

  • More resistance during workouts

Also, due to the action of the amino acids present in pea protein, which are essential for countless chemical reactions within the body, it is possible to effectively combat the symptoms derived from continuous physical exercises, such as fatigue, tiredness, or discomfort.

Final Word

In short, a constant intake of pea protein helps the transport of fatty acids, obtain energy, and control weight gain. But it also reduces cholesterol, improves the absorption of the calcium compound, and helps the formation of collagen, which supports the connective tissue, such as cartilage, bones, tendons, and skin. 

Green pea protein is an extraordinary supplement for high-performing athletes, especially for the ones following vegan and vegetarian diets or who have allergies to whey protein shakes. 

Complementing your regular diet with this healthy plant-based protein will help you maintain a fit and healthy body and improve your skin quality thanks to the collagen-boosting functions of this miraculous herbal gift.