The Benefits of Pea Protein Powder

Adding a protein supplement would likely not be beneficial if you get protein from whole foods. However, if you have increased protein needs or if you generally have difficulty meeting your protein needs from food alone, supplementing with protein powder may be a good option.

When additional protein is needed, Dr. Maren recommends pea protein "if patients prefer a plant-based protein powder and/or do not tolerate milk proteins or collagen peptides.”

You may particularly benefit from a pea protein supplement if:

You have dietary restrictions due to allergies or lifestyle choices: If you have multiple food allergies or follow a vegetarian or vegan lifestyle, it may be more difficult to meet your protein needs from food alone. Pea protein is vegan and typically contains no top allergens, including peanuts, tree nuts, egg, fish, shellfish, cow’s milk, wheat, and soy, making it a good option for vegans, vegetarians and those with food allergies.

You are an athlete or looking to increase muscle mass: Pea protein is considered a high-quality plant protein because it contains all nine essential amino acids. Additionally, it is a good source of branched-chain amino acids, specifically leucine, isoleucine, and valine. Research suggests a pea protein supplement may be as effective as dairy-based proteins for improving overall muscle mass and strength. It is a comparable substitute for athletes looking to increase their protein intake from a non-animal source.

You elevated protein needs due to life stage or medical condition: Pregnancy, lactation, and later life stages come with increased protein needs. Additionally, some medical conditions require increased protein intake, including cancer, burns, injury, and post-operatively. While it is best to focus on protein from food first, supplements can help to meet increased protein needs.

How We Select and Test Protein Powders

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

In addition to our research, we tested 25 of the top protein powders to rate each product for taste, texture, smell, and value. We tested the products by mixing a serving of each powder into cold water in a shaker bottle, noting how long it took to dissolve (and if it dissolved completely). We then tasted the product, evaluating flavor, texture, and smell. We then combined these ratings with a nutrition and independent verification score from our nutrition editor to get an overall rating for each pick.

What to Look For in a Pea Protein Powder

Independent Verification

Protein powders may contain heavy metals in trace amounts. Heavy metals are found in soil and water, which can contaminate food and supplements, including protein powders, but this is only a concern when consumed in excess. Specific factors that influence the level of heavy metal contamination in the food industry are food type, growing conditions, and the agriculture process. However, recent studies suggest that the amount found in protein powders is not likely to be harmful when consumed in moderation (including daily consumption).

Independently verified protein powders can help ensure that the product is below FDA thresholds for heavy metal contamination. Dr. Maren says, “I’m careful about the brands I use and recommend since protein powders (like other dietary supplements) can be contaminated. Quality and digestibility are very important! I always look for pharmaceutical-grade companies who test raw materials and utilize independent verification, in addition to GMP-certified.”

Ingredients & Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

When finding the best supplement for you, it is important to look out for added ingredients like herbal blends, probiotics, digestive enzymes, and performance enhancers that may not be suitable for your individual needs. Here are some things to look out for:

• Additives: Protein powders may contain added fiber, probiotics, herbal blends, caffeine, vitamins, and minerals. These ingredients may interact with certain medications or other supplements and may come with side effects. Therefore, read the labels and understand each ingredient to decide if a supplement is right for you. Consider consulting a healthcare provider if you are looking to take a supplement with any of these additives.
• Added Sugar and Artificial Sweeteners: Some protein powders can contain high amounts of added sugar, which should be considered in the context of your total daily intake of sugar. This may be especially important if you have a condition impacting blood sugar, such as PCOS or diabetes. Other protein powders can contain artificial sweeteners, which can cause gastrointestinal discomfort in some, especially those with conditions like IBS.
• Performance Enhancers: Certain performance enhancers may be included in protein supplements, particularly those marketed to athletes. Such ingredients may be listed as branched-chain amino acids (BCAAs), caffeine, glutamine, and creatinine. The safety and efficacy of these ingredients vary. It is important to refer to NIH Guidelines for Exercise and Athletic Performance when evaluating these ingredients and consider consulting with a healthcare provider.
• Drug-nutrient interactions: If you are taking any medication or currently undergoing medical treatment, it is important to consult a healthcare provider before taking any protein powder supplement to ensure its safety.
  

How Much Protein Do I Need?

The DRI (Daily Recommended Intake) for protein, defined by The Food and Nutrition Board of the Institute of Medicine, is 0.8 grams per kilogram of body weight for healthy adults. For reference, that’s 55 grams daily for an adult weighing 150 pounds. However, individual needs vary depending on age, height, weight, body composition, life stage, activity level, and overall health status. For example, some athletes and active individuals may need anywhere between 1.2 to 2.0 grams per kilogram of body weight to optimize training and muscle recovery.Protein powder does not have an established upper tolerable limit (UL), as consuming excess protein does not appear to have negative side effects in healthy people.

It is best to get your protein from a variety of food sources first, as they contain additional nutrients for optimal health. Assess how much protein is in your diet from whole foods, and consider using protein powders as needed to fill in the gaps to meet your protein requirements. For instance, you may have time in the morning to have a good high-protein breakfast but don't consume enough protein for the rest of the day. Also, aim to spread your protein intake throughout the day for optimal protein absorption and utilization.

Our Experts

• Functional Medicine Physician Dr. Chistine Maren, D.O., IFMCP
• Alena Kharlamenko, MS, RD, CDN, is a Registered Dietitian specializing in health and nutrition research and supplement testing. She develops testing protocols.
• Shushy Rita Setrakian, MS, RD, is a Registered Dietitian who converts nutrition science into meaningful dietary recommendations for her patients. She has an eye for spotting the latest nutrition trends and research and breaking down what that can mean for your supplement and food choices.
  
• Anne Cook Carroll, MS, RD, CDN, is a Registered Dietitian who works with patients to meet their health goals, including athletes looking to improve their performance. She also specializes in supplement research and analysis.

Frequently Asked Questions

Is pea protein low FODMAP?

Whether or not a pea protein powder is low FODMAP depends on how the peas are processed and whether the powder contains additional ingredients, including some artificial sweeteners that are considered high FODMAP.

Typically, pea protein powders without artificial sweeteners or additives are considered low FODMAP because they are stripped of almost all of the carbohydrate and fiber content, which is the part of the peas that contain oligosaccharides (the “O” in FODMAP). If you are following a low FODMAP diet, avoid pea protein powders that contain sugar alcohols, including sorbitol and xylitol.

Is pea protein a complete protein?

Yes, pea protein contains all nine essential amino acids making it a complete protein. While all nine essential amino acids are present, the level of methionine is relatively low. If you follow a vegan lifestyle, you can utilize brown rice or quinoa to help boost your methionine intake. If you do not follow a vegan lifestyle, you can compensate with meat, poultry, or some fish, as all are excellent sources of methionine.

Does pea protein cause gas?

Pea protein is made by isolating the protein from the actual pea. In this process, much of the fiber tends to be processed out and does not typically cause gas on its own. That being said, some pea protein powders can contain other ingredients, such as artificial sweeteners, that can cause bloating in some individuals, particularly for those with IBS and other gastrointestinal inflammatory conditions.

How does pea protein powder compare to other protein powders?

Compared to other plant-based protein powders, pea protein has a similar protein content to soy protein powder and rice protein powder, which is higher than hemp protein. However, each of these has a different amino acid profile. Pea protein contains all nine essential amino acids and is a good source of BCAAs, but it is lower in methionine and higher in lysine than other plant-based proteins. Whey protein is the most researched protein powder and is shown to be the most effective in muscle repair and synthesis due to its bioavailability and higher content of essential amino acids and BCAAs. However, pea protein is a good alternative for those who do not consume animal-based foods or for those with dairy sensitivities or allergies.

Why Trust Verywell Fit

As a lifelong athlete, registered dietitian, and Verywell Fit writer, Brittany Scanniello is constantly keeping up with the latest sports nutrition research, trends, and new products that have hit the market. In her day-to-day, she works with active people, helping to coach them on their nutrition choices before, during, and after training to ensure they are putting their best foot forward.

Eliza Savage, MS, RD, CDN, is the Editorial Director at Verywell Fit, a registered dietitian, and a published author. She manages all content at Verywell Fit and helps ensure that the recommended nutrition and ingestible products are dietitian-approved.