Pea Protein

Pea protein powder is made from yellow split peas, which are richer in protein than sweet green peas. Depending on the brand, a quarter-cup (28-gram) serving of unflavored pea protein powder has roughly 21 grams of protein and 100 calories.

It's low in the important amino acid methionine, like other legumes. Pea protein, on the other hand, is particularly high in the essential branched-chain amino acids (BCAAs) leucine, isoleucine, and valine, which help fuel working muscles and increase muscle protein synthesis. 161 young men ate 25 grams of pea protein powder twice a day, even right after weight training, in one 12-week research. The bicep muscle thickness of the weakest participants increased by 20%, compared to just 8% in the placebo group. Furthermore, the muscle increases obtained with pea protein were similar to those obtained with whey (milk) protein. Pea protein may also promote feelings of fullness and reduce blood pressure, according to animal and human research.