Can You Realistically Gain Muscle With Pea Protein?

Key Takeaways

• Pea protein is derived from yellow and green peas and is rich in essential amino acids.

• It is an excellent alternative to whey protein for muscle growth, particularly for those who are vegan or lactose intolerant.

• Studies have shown that pea protein can effectively support muscle gain when combined with resistance training.

• To maximize muscle growth, consume pea protein shortly after workouts and make sure you meet daily protein requirements.

• Our Complete Plant-Based Protein combines the power of pea and hemp protein in one supplement.

What Is Pea Protein

Pea protein, made from yellow and green split peas (Pisum sativum), is a go-to plant-based protein. Why? Because it’s packed with nutrition, easy to digest, and super versatile. 

Let’s have a more in-depth look at it.

Nutritional Profile

Pea protein is no lightweight for nutrition. 

With about 23-30% protein by weight, it delivers a solid dose of essential amino acids - though it’s slightly lower in cysteine and methionine compared to animal proteins. But no worries, pairing it with other plant-based proteins fills the gap!

It’s also rich in dietary fiber, iron, and other essential vitamins and minerals. And with an impressive 94% digestibility rate, it’s gentle on your stomach - perfect for anyone with digestive sensitivities.

How Does Pea Protein Help You Gain Muscle

Pea protein is gaining recognition as an effective supplement for muscle gain, particularly when combined with resistance training. 

Here’s how it contributes to your goal:

Muscle Protein Synthesis (MPS)

Muscle growth happens through MPS - the process of repairing and rebuilding muscle fibers after a workout. Pea protein is rich in branched-chain amino acids (BCAAs), including leucine.

But why is leucine a big deal? It activates pathways that tell your body to grow muscle. Studies show that higher levels of leucine in your system can significantly boost MPS, making pea protein a powerful tool for those aiming to build serious muscle.

What Science Says

In a 12-week study, participants combining pea protein supplementation with resistance training saw noticeable increases in muscle thickness and strength - specifically in the biceps.

Here’s the kicker: pea protein performed just as well as whey protein for muscle growth! 

Pea Protein vs. Whey Protein

While whey protein is often preferred for muscle building due to its rapid absorption and high methionine levels, pea protein proves to be an excellent contender. Sure, you might need a slightly larger serving to match whey’s impact, but pea protein brings its A-game with:

• Sustained Energy: It digests slower, keeping you fueled longer.

• Allergen-free Nutrition: It’s perfect for lactose-intolerant or allergy-sensitive individuals.

Read More: Is Plant Protein as Good as Whey for Building Muscle?

Recommended Intake For Muscle Gain

Add pea protein to your smoothie to make it even more nutritious.

General Protein Needs

For the average adult, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram (g/kg) of body weight. That’s the bare minimum - just enough to prevent deficiency and support basic health.

Protein for Muscle Gain

If muscle growth is your goal, you’ll need more than the baseline. Experts recommend:

• 1.6 to 2.2 g/kg of body weight per day.

• For a 70 kg (154 lbs) person, that’s about 98-140 grams of protein daily.

• For serious athletes or anyone in a calorie deficit, aim for the higher end—closer to 2.2 g/kg.

Timing and Distribution

• Per Meal Intake: Don’t save all your protein for one big meal! To maximize MPS, aim for 20-40 grams of high-quality protein per meal, spaced out every 3-5 hours. This keeps your body in a positive nitrogen balance - a must for muscle growth.

• Post-Workout Power: Your muscles are primed for recovery after exercise! Make the most of this window by consuming about 0.25-0.3 g/kg of protein within two hours of your workout. For a 70 kg person, that’s about 17-21 grams - a perfect reason to grab a protein shake or a high-protein snack.

Read More: Can You Realistically Gain Muscle with Hemp Protein?

Why Use LiveGood’s Complete Plant-Based Protein

Our product is more affordable than alternatives at just $34.95 for members.

Looking for a delicious, nutritious, and plant-powered protein boost? 

Our Complete Plant-Based Protein is the perfect choice!

If you want to build muscle, fuel your day, or just live healthier, here’s why this protein should be your definite pick:

1. High-Quality Protein to Fuel Your Body

Packed with 20 grams of protein per serving, our formula contains pea protein and hemp protein as two of its main ingredients. 

2. A Complete Amino Acid Profile

This isn’t your average protein powder! Our blend combines pea protein with other plant-based sources to deliver a complete amino acid profile required for muscle growth and recovery.

3. Clean, Natural Goodness

No artificial fillers and additives are allowed here. We use only natural ingredients, giving you pure, wholesome nutrition. It’s as clean as it gets, so you can feel good about what you’re putting into your body.

4. Endless Ways to Enjoy It

Our protein is super versatile! Add it to:

• Smoothies for a post-workout boost.

• Oatmeal for a protein-packed breakfast.

• Baked goods for a guilt-free treat.

5. A Sustainable Choice

By going plant-based, along with supporting your health, you’re also helping the planet due to this protein’s lower carbon footprint.

Try Our Complete Plant-Based Protein Today

Frequently Asked Questions (FAQs)

Is pea protein a complete protein?

Yes! 

Pea protein is a complete protein, meaning it contains all nine essential amino acids your body needs. This makes it a stellar choice for anyone, especially if you’re following a plant-based lifestyle.

How does pea protein stack up against other protein sources?

Pea protein has some standout benefits:

• Hypoallergenic: Unlike soy or dairy-based proteins, pea protein is free from common allergens like lactose and gluten.

• Gentle on digestion: It’s easier on the stomach compared to whey protein for most people.

How can I add pea protein to my diet?

Pea protein is super versatile! Try these ideas:

• Smoothies and shakes: Blend it with fruits, greens, and almond milk for a tasty protein boost.

• Baking: Add it to muffins, pancakes, or homemade energy bars for a nutrition-packed twist.

• Soups and sauces: Stir it in for added protein and a creamy texture.

Are there any side effects?

Pea protein is generally well-tolerated, but here’s what to keep in mind:

• If you’re allergic or sensitive to peas, it’s best to avoid it.

• Eating too much at once could lead to minor digestive discomfort, so start with a smaller serving and gradually increase.

What flavor does your protein powder come in?

Our protein is available in a delicious vanilla flavor that blends perfectly into all kinds of recipes - smoothies, baked goods, or just water.