Choosing the right protein source is essential for supporting fitness goals and overall health. With a myriad of protein supplements available, understanding the differences between pea protein and whey protein is crucial for making an informed decision. Both vegan protein powder and whey protein powder are beneficial for weight loss, as long as their consumption is coupled with a balanced lifestyle of diet, exercise, and hydration.
What are Pea and Whey Protein?
Pea Protein
Pea protein powder is a nutritional supplement derived from yellow peas, offering a plant-based protein source. The production process involves several steps:
- Harvesting: Yellow split peas are cultivated and harvested.
- Cleaning: The harvested peas undergo a thorough cleaning process to remove impurities.
- Separation: The milled pea flour is mixed with water to create a slurry, which is then subjected to a separation process to isolate the protein from the fiber and starch.
- Filtration: The pea protein slurry goes through multiple filtration steps to remove non-protein components, leaving behind a pure protein solution.
- Drying: The protein-rich solution is dried, typically using low temperatures to preserve the protein's quality and nutritional integrity.
Pea protein powder offers a range of health benefits, making it a popular choice for individuals seeking a clean and plant-based protein source.
Whey Protein
Whey protein, a common supplement in the fitness world, is derived from cow’s milk during cheese-making. The process involves:
- Collection and Pasteurization: Fresh milk is collected and pasteurized to eliminate harmful bacteria.
- Separation: An enzyme called rennet or an acid, such as lemon juice or vinegar, is added to the pasteurized milk to separate the liquid whey from the solid curds.
- Filtration: The curds and whey mixture is separated, and the liquid whey undergoes additional filtration to remove impurities and fats, resulting in whey protein concentrate.
- Drying: The liquid whey concentrate is dried using methods like spray drying and drum drying to create whey protein powder.
Nutritional Profiles
Both pea and whey protein powders are nutrient-dense and gluten-free, offering an easy way to increase protein intake. Here's a comparison of their nutritional profiles per 1-ounce (30-gram) scoop:
Read also: The Ultimate Smoothie Guide
| Nutrient | Pea Protein Powder | Whey Protein Powder |
|---|---|---|
| Calories | 120 | 120 |
| Fat | 0.5 grams | 2 grams |
| Carbohydrate | 2 grams | 3 grams |
| Protein | 27 grams | 25 grams |
| Calcium | Less | More |
| Potassium | Less | More |
| Iron | More | Less |
Whey protein has more calcium and potassium, while pea protein has more iron.
Amino Acid Composition
There are 20 different amino acids used in the body for metabolism, protein synthesis, and other important functions. Nine of these amino acids must be consumed from food or supplements because the body cannot make them on its own.
Essential Amino Acids
Complete proteins contain all 9 of the essential amino acids (EAAs) that your body cannot produce on its own. The 9 EAAs include tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine, and histidine.
Whey Protein: Whey protein is widely known for being a complete protein, which means it contains all nine essential amino acids-including leucine. Whey has 105 mg of leucine per gram of protein. Whey protein is considered a protein with high digestibility. Whey is abundant in branch-chain amino acids (BCAA).
Pea Protein: Pea protein contains all 9 EAAs, but it’s not considered a complete protein because it only provides a small amount of methionine+cysteine. Pea protein contains about 81 mg of leucine per gram. Pea protein is particularly rich in lysine and arginine, which support muscle building, immune health, and circulation.
Read also: Muscle Gain using Ghost Whey
Addressing Methionine Deficiency in Pea Protein
Methionine deficiency is only an issue if you’re not eating any other sources of this amino acid. Many vegetarians and vegans purposely combine complementary plant-based proteins to make sure they are getting enough of all 9 essential amino acids. One option is to mix pea protein powder with other types of plant-based proteins that also contain the essential nine. For example, adding brown rice protein to the mix can compensate for the low methionine content in pea protein.
Digestibility and Allergenicity
Whey Protein: Whey protein is a dairy product and therefore contains lactose. However, there are certain filtering processes that can be used to produce what is called whey protein isolate. Many people with lactose intolerance can safely consume whey isolate with minimal gastrointestinal upset. Whey protein may be easier to absorb with higher bioavailability, but since it’s derived from dairy products, it may not be tolerable to individuals with lactose or casein tolerance.
Pea Protein: Pea protein is generally easier on the stomach and less likely to cause digestive discomfort, making it a favorable option for individuals who experience bloating or gas with whey protein. People with allergies or intolerances to gluten and dairy may find that pea protein powder is easier to digest than whey protein. Pea protein is hypoallergenic and free of allergens, making it an optional source for individuals with food allergies and intolerances.
Muscle Growth and Recovery
Whey Protein: Whey protein is often preferred for muscle-building purposes due to its rapid absorption, high methionine and leucine content, and status as a complete protein. Whey absorbs quickly, making it great for post-exercise recovery. Whey protein offers fast absorption and high leucine content.
Pea Protein: Pea protein is a suitable choice for muscle growth and recovery, especially for individuals who are following a vegan diet or want to avoid dairy. Studies show that pea protein supports muscle growth just as well as whey protein. A 2015 study found that pea protein consumption in individuals engaging in resistance training resulted in thicker muscle thickness compared to placebo. Pea protein may aid in building muscle, especially when paired with strength training.
Read also: Muscle Building Shakes
Weight Loss
Losing weight comes from remaining in a calorie deficit-meaning you’re burning more calories than you’re taking in.
Whey Protein: Since whey protein absorbs into your bloodstream faster, it tends to be the preferred option for pre-or post-workout protein fuel.
Pea Protein: Our bodies tend to metabolize plant protein slower than whey protein, which leads to being fuller for a longer period of time. Plant-based protein powder can help your body regulate its metabolism since it takes longer to digest. Pea protein might be your new best friend. Thanks to its fiber content and thicker texture, it helps you feel fuller longer.
Other Health Benefits
Whey Protein: A 2022 study published in the British Medical Journal found that consumption of whey protein before meals helped in the management of blood sugar in type 2 diabetics. The study found that just a small amount of whey helped to reduce the time spent in hyperglycemia (high blood sugar) compared to a placebo. Whey protein supplementation has also been associated with helping lower blood pressure in prehypertensive individuals and may also play a role in controlling cholesterol. Whey may be an ideal protein supplementation source for senior citizens as well. A 2018 randomized controlled trial found that whey protein was highly effective in helping older individuals regain muscle mass after inactivity or prolonged illness.
Pea Protein: This preliminary study has also found pea protein to actually reduce cholesterol and lower blood pressure. Pea protein has also been found in studies to be beneficial in individuals with kidney disease and may also assist with lowering blood pressure.
Environmental Impact
Pea protein is a win here too! Peas are nitrogen-fixing crops, meaning they naturally enrich the soil as they grow-reducing the need for fertilizers. They also require less water and land to grow than dairy cows. Per 100g pea protein powder produces 29x less CO2 than beef, uses 48x less water and uses 63x less land.
Taste and Texture
Whey protein has a smooth, creamy texture and tends to mix easily into liquids. It often has a mild vanilla or chocolate base. Rest assured pea protein does not taste like mashed up peas! Pea protein creates a creamier texture.
Considerations for Specific Populations
- Vegans and Vegetarians: Pea protein is best for vegans or vegetarians.
- Individuals with Food Intolerances or Allergies: Pea protein is ideal for individuals who have food intolerances or allergies.
- People Seeking Sustainable Options: Pea protein is a great choice for people interested in foods with less fat and more fiber.
- Individuals Seeking Muscle Building: Whey protein may be best for individuals seeking protein supplementation for muscle building.
- People Managing Blood Sugar: Whey protein is ideal for people interested in a protein solution to help manage blood sugar.
- Budget-Conscious Consumers: Whey protein is a more budget-friendly alternative.
How to Incorporate Protein Powders
While protein powders are often considered great additions to smoothies and shakes, whey and pea powders can also be used in recipes. Whey and pea protein powders boost can protein in pancake and waffle batter, homemade protein bars, and oatmeal. You can even add protein powder to humus, nut butter and guacamole.