Category Archives: Uncategorized

Pea protein vs whey protein study

By now it should be a no-brainer that consuming plant protein powders which offer similar amino-acid levels as animal derived powders like whey protein, will similarly aid in building muscle.
Here’s a recent study that showed “no difference was obtained between the two protein groups” and “vegetable pea proteins could be used as an alternative to Whey-based dietary products”.

The study enrolled 161 males, aged 18 to 35 years old. during a 12 week resistance training period, they took a dose of 25 grams of either pea protein powder or whey protein powder, twice per day. Increases in muscle thickness and muscle strength increased with time with no statistical difference between the pea and whey groups. The placebo group, who received a fake protein powder made of maltodextrin, had significantly less muscle mass and strength, as would be expected.

The Study:

Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein.

Abstract: http://www.ncbi.nlm.nih.gov/pubmed/25628520
Full: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4307635

Amino acid profiles

Amino Acid Profile
Per 100 grams
Alanine
2.7

Arginine
2.8

Aspartic Acid
4.9

Cystine
0.1

Glutamic Acid
4

Glycine
2.7

Histidine
1.3

Isoleucine
2.4

Leucine
4.1

Lysine
5

Methionine
0.9

Phenylalanine
2.5

Proline
2.8

Serine
2.7

Threonine
2.7

Tryptophan
0.7

Tyrosine
2.2

Valine
0.1

The above statement has not been evaluated by the FDA. This product is not intended to diagnose or treat any disease.

Favorite mixes

If you simply want the best tasting protein powder and aren’t going to be using it more than once per day, then I suggest just getting 80% Gemma Pea and 20% Rice, and do the Vanilla Cake Batter flavoring.

If you will be consuming shakes multiple times per day, you might want to increase it to like 60% Pea, 30% Rice, 10% Hemp. This will give your body some variety, and it will maximize the overall number of essential amino acids that are in your mix to give you the best bang for your buck. Each powder is just a little shy in different aminos, but not by much, so if you combine them then all 20 grams of protein for example, will consist of about the same levels of each amino acid. This would in theory give you more aminos for your dollar overall.