Protein products are now a huge and rapidly growing category within sports nutrition. Some athletes consume them to build muscle, while others consume smaller amounts for muscle repair after exercise; these are known as recovery products. Manufacturers use different types of protein in their recipes. The most common is whey protein, or milk-derived whey protein, as its name suggests. Others choose plant-based proteins such as pea or soy protein, which may be easier to digest or preferred out of respect for animal welfare. Let’s take a look at the benefits of pea protein for sports.
What is pea protein?
Pea protein is generally extracted from yellow peas in powder form after drying, rather than from green peas. Yellow peas are an exceptional source of plant-based protein, nutrients, and amino acids. It is recommended for sports activities, particularly weight training.
Let’s clear up one misconception right away. Whole peas are known to cause bloating, but this is not the case with pea protein. There is therefore no risk of intestinal problems.
It has no noticeable taste, especially when mixed with fruit or flavorings. It is widely used by new plant-based meat brands.
All these benefits explain why, at Mulebar, we chose to incorporate this protein into the recipe for our Mulebar Strawberry Almond protein bar, which weighs 40 g and contains 10 g of pea protein, or 25%.
What are the nutritional values of pea protein?
This protein contains between 80% and 85% protein, which is a very high proportion. It also contains carbohydrates and fiber, as well as vitamins E, D, K, and A and minerals.
Pea protein has nutritional values similar to those of milk protein, with the same protein content. However, it is not a complete source of plant-based protein because, of the nine essential amino acids, it lacks cystine and methionine. This is not a problem, since many everyday foods contain them. If pea protein is one of your only sources of protein, it would therefore be a good idea to diversify them.
On the other hand, it contains BCAAs, the famous branched-chain amino acids, including 9% leucine, valine, isoleucine, and 8% arginine. By comparison, whey protein isolate contains only 3%!
Is pea protein easy to digest?
Plant-based pea protein is digested slowly. It promotes a feeling of fullness, helping you avoid hunger even after several hours. Many people think that slow-digesting proteins are bad for the body… Quite the opposite!
This protein, like soy protein, is considered highly digestible and has an excellent PDCAAS score of 0.8. This score is used to assess protein quality based on its amino acid content in relation to our physiological needs and our ability to digest it.
What are the benefits of pea protein?
What are the benefits of pea protein for health and athletic performance?
Muscle mass gain
Pea protein helps increase muscle mass, particularly during resistance-based physical activities. It helps muscle fibers become thicker during training. It is at least as effective as whey for improving physical function and athletic performance. It is an excellent plant-based alternative!
Better recovery
Thanks to its slow digestion, discussed above, pea protein promotes muscle repair after exercise, also known as the recovery phase. It gradually releases its amino acids into the muscles over time, allowing them to rebuild during rest after being damaged by microtears in the muscle fibers. Ideally, pea protein should be consumed in the evening to benefit from its nighttime effects. Immediately after exercise, it is preferable to choose a more rapidly absorbed source of protein.
A healthy alternative to milk proteins, which are harmful to bones
Pea protein is highly beneficial for our bodies. With its low fat content, it is suitable for people who wish to reduce the risk of cardiovascular events.
Contrary to misconceptions promoted by lobby communications, milk proteins are harmful to bones after the growth years. They contribute to osteoporosis. Plant-based proteins, on the other hand, help preserve bone density and strength.
What is the glycemic index of pea protein?
Pea protein contains carbohydrates but has a relatively low glycemic index, making it an excellent source of slow-release carbohydrates, perfect for endurance sports such as triathlon or ultratrail.
After ingestion, it causes only a small spike in blood sugar, which is a very positive point for athletes with diabetes.
What are the drawbacks of pea protein?
There are no known contraindications or notable side effects associated with consuming this plant-based protein. Allergies are extremely rare. This protein is suitable for everyone, particularly people following vegan, vegetarian, or plant-based diets. It is also highly recommended for people who are lactose- or soy-intolerant.
Pea protein is a plant-based protein with very interesting nutritional values. Even though it is not a complete source of plant-based protein, it remains an ideal alternative to milk proteins. In particular, it helps vegetarian or vegan athletes diversify their protein sources. Its slow digestion makes it a significant asset for muscle repair!
