Protein powders have become increasingly popular in recent years as a convenient way to support muscle growth, recovery, and weight management. But with so many options available, how do you know which one is best for you?
In the debate of “pea protein vs whey protein,” two of the most common protein powders, I used my experience as a certified personal trainer and and got a dietitian to help conduct research, focusing on scientific studies on pea and whey protein.
In this blog post, we’ll delve into the differences between these proteins and help you make an informed decision based on your individual needs, goals, and preferences.
Key Takeaways
- Comparing pea and whey proteins, consider factors such as origin, processing, bioavailability & absorption for muscle growth & recovery.
- Pea protein is a complete protein suitable for plant-based diets with allergies or dietary restrictions. Whey may not be suitable for lactose intolerance/dairy allergies.
- Choose the right powder based on individual needs and preferences while incorporating it into your daily diet to support weight management.
Pea Protein vs. Whey Protein: A Comprehensive Comparison
Pea protein and whey protein both boast impressive nutritional profiles, but they differ in origin, processing, and nutritional benefits. Pea protein is derived from yellow split peas and is processed using various techniques, such as enzyme addition and acid treatment, resulting in a plant-based, lactose-free protein powder.
On the other hand, whey protein powders come from cow’s milk and are processed using methods like ultrafiltration, ion exchange, and microfiltration to yield a concentrated animal-based protein powder.
In terms of nutritional benefits, pea protein is an easily digestible plant-based protein with a pleasant taste, containing all nine essential amino acids. However, it is lower in key amino acids like leucine compared to whey protein [1].
Whey protein supplements are popular for their ability to provide a complete range of amino acids. They also boast high leucine content and rapid absorption rate which makes it perfect for muscle growth and recovery..
Additionally, whey protein concentrate boasts higher levels of cholesterol, calcium, and potassium, while pea protein is richer in fiber and iron.
Pea Protein Origin and Processing
Sourced from split peas, pea protein is a complete protein that provides the human body with all nine essential amino acids it cannot produce on its own. It is an excellent option for increasing protein intake in a plant-based diet.
Organic pea protein powder is made from organically grown peas, ensuring that it is free from pesticides and other harmful chemicals. Pea protein powder contains approximately 85% protein, making it a potent source of plant-base protein for muscle growth and repair [2].
Producing pea protein powder involves a process where dried peas are ground into flour, mixed with water, and most of the fat, fiber, and starch are then removed to isolate the protein. This results in a cost-effective, nutritious, and sustainable protein powder option.
Whey Protein Origin and Processing
The cheese-making process gives rise to whey protein. This involves heating milk and separating it into curds and whey, then extracting the protein from the whey.
Whey protein is obtained from milk. Liquid whey is further processed to remove water, lactose, and minerals. This results in a highly concentrated protein powder rich in amino acids that support muscle growth and repair..
Whey protein comes in three varieties: isolate, concentrate, and hydrolysate. Each offers a unique combination of nutritional benefits.
The two most commonly available forms are whey protein isolate and concentrate, with whey isolate containing 90-96% protein per serving, making it an ideal choice for those with lactose sensitivities.
Known for its impressive amino acid profile, whey protein features high levels of the BCAAs leucine, isoleucine, and valine, thus making it a go-to choice for muscle-building [3].
Bioavailability and Absorption
Whey protein powders surpass pea protein in terms of bioavailability and absorption. Bioavailability and absorption refer to the efficacy and speed by which the body metabolizes and utilizes protein, and whey protein exhibits greater rates than pea protein powder, allowing the body to more effectively utilize its essential amino acids for muscle growth and recovery [4].
The efficiency and rate at which the body digests and utilizes protein is largely dependent on the amino acids it contains, and whey protein’s impressive amino acid profile contributes to its higher bioavailability.
Although whey protein exhibits superior bioavailability, pea-derived protein still offers considerable benefits. The slower digestion and absorption of pea protein can help promote satiety, making it a great option for those looking to manage their weight [5].
Ultimately, both proteins can support muscle growth, recovery, and weight management, but whey protein’s higher bioavailability and amino acid profile give it a slight edge.
Allergies and Dietary Restrictions
For those dealing with allergies and dietary restrictions, pea protein emerges as a strong alternative, especially for individuals with lactose intolerance, dairy allergies, or those adhering to a vegan diet.
It is a complete protein and suitable for vegans, and it is thought to be more sustainable than whey protein due to the lower environmental impact of growing peas compared to raising cattle. Pea-derived protein is said to be easier to digest compared to other proteins.
It may also be a suitable choice for individuals who are allergic or intolerant to gluten or dairy, as it generally causes less gas and bloating..
On the other hand, whey protein may not be suitable for individuals with lactose intolerance or dairy allergies, as it contains allergens such as lactose and gluten [6]. However, both pea protein and whey proteins are gluten-free and suitable for individuals with gluten sensitivities or celiac disease, but it is recommended to double-check the label to ensure there are no additives that contain gluten.
Muscle Growth and Recovery
While both pea and whey protein can foster muscle growth and recovery, whey protein might have a slight advantage due to its superior bioavailability and amino acid profile.
Studies have demonstrated that supplementation with whey and pea protein for a period of eight weeks can lead to improved strength indices when combined with intense training [7]. However, whey protein was found to be more effective than pea protein in reducing muscle damage resulting from strenuous exercise.
Pea protein may still be a viable option for muscle growth, as research has shown that it can promote muscle growth and increase muscle thickness when combined with resistance training.
Although slightly more pea protein may be needed in comparison to whey protein, both have the potential to generate similar muscle-building results with pea protein supplementation.
Weight Loss and Satiety
Due to its higher fiber content, pea protein might contribute to enhanced satiety and weight loss. Research has demonstrated that pea protein can be effective in preventing overeating, while its slow digestion and absorption can help promote satiety.
On the other hand, whey protein can facilitate weight loss by promoting a feeling of satiety and limiting caloric intake, as well as reducing the hormone ghrelin, which triggers hunger and signals the brain when one is full.
Both protein powders, including whey protein powder, can be effective for weight management when incorporated into a balanced diet.
Research published in the Journal of Obesity and Metabolic Syndrome suggests that a high-protein diet, including whey and pea proteins, may lead to reduced weight over a period of 6 to 12 months when incorporated into a balanced diet [8].
Taste and Mixability
The taste and mixability of pea and whey protein powders can differ, with the former having a more earthy taste and the latter a milk-like flavor.
Personal preference plays a role in choosing the right protein powder, and some individuals might find one protein powder more palatable than the other. It’s worth trying different protein powders to find the one that best suits your taste preferences.
Regarding mixability, both types of protein powders — pea and whey — can be seamlessly blended into smoothies, shakes, or other beverages.
However, some users might find that pea protein can be slightly grittier in texture compared to whey protein. Experimenting with different recipes and mixing techniques can help improve the texture and taste of your protein shakes, making it easier to incorporate them into your daily routine.
Sustainability and Environmental Impact
Compared to whey protein, pea protein is deemed more sustainable and environmentally friendly [9]. Here’s why:
- Pea protein requires less resources for production and leaves a smaller carbon footprint.
- Peas are a sustainable crop and there is no evidence of significant damage to air, water, land, soil, or forests due to pea protein production.
- Pea protein production has a lower carbon footprint than whey protein production, as it necessitates fewer resources and energy for production.
- There is no known significant damage to air, water, land, soil, or forests associated with pea protein production.
On the other hand, whey protein production has a greater carbon footprint than pea protein production due to the increased resources and energy required. Additionally, its production can have a detrimental effect on:
- air
- water
- land
- soil
- forests
When considering the environmental impact of your protein powder choice, pea protein stands out as a more sustainable and eco-friendly option.
Choosing the Right Protein Powder for You
The selection of the right protein powder hinges upon individual needs, goals, dietary restrictions, and personal tastes. Consider factors such as the following when making a decision:
- Bioavailability
- Allergens
- Taste
- Sustainability
- Need for essential amino acids
For those with lactose intolerance, dairy allergies, or following a vegan diet, pea protein is an excellent choice due to its plant-based nature and hypoallergenic properties. If you prefer a protein powder with a higher bioavailability and a complete amino acid profile, whey protein might be a better fit for you.
Ultimately, the best protein powder for you is the one that aligns with your personal preferences and dietary needs. Don’t be afraid to experiment with different protein powders to find the one that works best for you. A registered dietitian can also assist with the development of a balanced plan for weight reduction.
Tips for Incorporating Protein Powders into Your Diet
You can easily incorporate protein powders into your diet by:
- Adding them to smoothies
- Mixing them into oatmeal
- Using them in baked goods
- Using them as pre- or post-workout supplements to aid muscle growth, recovery, and weight management
For a quick and easy protein boost, blend your protein powder with fruits, vegetables, and your choice of liquid for a delicious and nutritious smoothie.
Consider using protein powders as a pre- or post-workout supplement to aid in promoting muscle growth, recovery, and weight management. Timing your protein intake around your workouts can help maximize the benefits of your protein supplement and support your fitness goals.
FAQs
Which is better pea or whey protein?
Whey protein offers a higher concentration of branched-chain amino acids, is more readily absorbed, and contains essential amino acids. Pea protein is suitable for vegans, hypoallergenic, and contains more iron but may lack the methionine required for a complete protein. Both offer benefits depending on individual needs.
Can you build muscle with pea protein?
Yes, you can build muscle with pea protein. Studies have shown that it is as effective for muscle growth when combined with resistance training as whey protein. Pea protein is also loaded with essential amino acids necessary for muscle building and recovery.
Is whey protein harder to digest than pea protein?
Overall, those with allergies or intolerances to dairy and gluten may find that pea protein is easier to digest than whey protein, leading to fewer symptoms of bloating and gas.
Is whey protein vegan?
Whey protein is not vegan as it comes from cows and contains animal products, which vegans avoid. It is also not suitable for vegetarians with dairy allergies or intolerances. Plant-based proteins are the only proteins suitable for strict vegan diets.
Is pea protein suitable for people with lactose intolerance?
Pea protein is an ideal choice for those with lactose intolerance since it is a plant-based and lactose-free protein powder.
Summary
Both pea and whey protein powders offer unique benefits in terms of nutrition, muscle growth, recovery, and weight management. In my experience as a personal trainer, factors like bioavailability, allergens, taste, and sustainability should be considered when choosing the right protein powder for you.
Whether you’re looking for a plant-based option like pea protein or an animal-based protein with a higher bioavailability like whey protein, check out our research and test results:
These will make a huge difference on your training, recovery, and weight loss efforts.
Sources:
- https://www.texashealth.org/en/areyouawellbeing/Staying-Fit/Pea-is-for-Protein–What-You-Need-to-Know-About-Pea-Protein-Powder
- https://www.prinovaglobal.com/us/en/shop/pea-protein-85-19438-25816
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358922/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400298/
- https://www.discovermagazine.com/lifestyle/can-you-drink-whey-protein-if-youre-lactose-intolerant
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358922/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
- https://www.foodunfolded.com/article/sustainable-protein-powders-whey-vs-plant-based
