Pea protein is cropping up in a growing number of places. It’s made from yellow peas, not the ubiquitous green peas we all know. 

It’s a useful option for those with hypersensitivities to the more widely researched soy (which, for good reason, is often the go-to plant-based protein source). 

Unlike soy, pea protein is not technically a ‘complete protein,’ but this doesn’t seem to matter.

Plant-based bodybuilders are increasingly turning to pea protein, including Simon Hill who mentioned on The Proof that he often has a post-gym pea protein shake. 

Even though whey protein is a ‘complete protein,’ and has higher leucine content than pea protein, study findings point towards pea protein matching whey protein. 

One study found no difference in muscle thickness between those who had 50g (2x 25g servings) whey or pea protein daily for 12 weeks whilst resistance training. The study authors conclude: “Since no difference was obtained between the two groups, vegetable pea proteins could be used as an alternative to whey-based dietary products.”

Another study found whey and pea protein were equally as effective in boosting MPS (muscle protein synthesis) rates in older men. This was confirmed by one of the study authors, Dr. Stuart Phillips, who reported the findings to his ~10K LinkedIn followers.

If you want maximal ‘gains,’ you do not need to have any animal products - simply have ~1.6g/kg protein daily, do resistance exercise training, and get good sleep. (It’s simple, not necessarily easy!)

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