English Views: 3 Author: Site Editor Publish Time: 2022-09-09 Origin: Site
Pea protein is a high-quality protein extracted from peas, rich in iron, which can help the body build muscle, lose weight and protect heart health. Pea protein powder is hypoallergenic and can be used with almost any diet, and beverages such as smoothies and milkshakes are often added with pea protein powder to increase the protein content.
1. High-quality protein
Pea protein contains all 9 essential amino acids that the human body cannot synthesize or synthesize at a rate that cannot meet the body's needs and must be supplied by dietary protein.
Studies have shown that pea protein is one of the most digestible plant proteins after soy protein. The methionine content in pea protein is relatively low, but it can be compensated by adding other methionine-rich foods to the diet, such as eggs, fish, poultry, beef, pork, etc.
2. A rich source of iron
Most pea protein powder products contain about 5 to 7.5 mg of iron per serving, accounting for about 28 to 42% of the reference daily intake (RDI) for premenopausal women and 62 to 94% of the RDI for men and postmenopausal women.
Iron in plant products is less absorbed than iron in animal products, but the addition of vitamin C in pea protein supplements can increase iron absorption by up to 67%.
3. Suitable for a variety of special dietary needs
Pea protein powder is gluten-free, dairy-free, and free of any common food allergens such as peanuts, tree nuts, eggs, fish, shellfish, milk, wheat, and soy. Therefore, it can be eaten with almost any diet and is harmless to most people. But those who are allergic, sensitive or intolerant to peas should avoid it.
1. Build muscle
Studies have shown that pea protein powders are as effective as dairy-based protein powders in building muscle. A 12-week study found that weightlifting men who ate 50 g of pea protein per day gained the same amount of muscle mass as whey protein.
But muscle will not grow just because you eat protein powder. Adding extra protein must be combined with continuous physical training. The combination of the two can achieve the purpose of building muscle.
2. Increase satiety and help lose weight
Studies have found that protein is more likely to increase satiety than carbohydrates or fat, and a high-protein diet can reduce total calorie intake and help with weight loss. One study found that eating 20 g of pea protein powder 30 minutes before eating pizza reduced the average calorie intake by about 12%.
3. Protects Heart Health
In animal studies, pea protein powder has been found to reduce certain risk factors for heart disease, such as high cholesterol and high blood pressure. Pea protein hydrolyzate has been shown to significantly reduce blood pressure levels in rats. Another animal study found that pea protein powder can reduce cholesterol levels, reducing the body's production of excess fat by increasing the absorption of cholesterol by cells.
In a 3-week human study, it was also found that taking 3 g of pea protein hydrolyzate daily reduced systolic blood pressure by 6 points in hypertensive patients. However, regular pea protein powder doesn't seem to have the same effect [note]. More research is needed to understand the efficacy of pea protein powder for lowering cholesterol in humans.
Pea protein powder is a powder made from protein isolated from peas and is lower in fiber, so it won't cause the same bloating as eating peas directly. Pea protein powder is generally well tolerated with few side effects. However, pea protein powder products typically contain 110 to 390 mg of sodium per serving, and people on sodium-restricted diets need to be mindful of their sodium intake.
A common way to take it is to add pea protein powder to a smoothie, juice, or water to make a sports drink. It can also be mixed with cereals such as oatmeal, wheat or brown rice, or added to muffins, waffles, and more.
For maximum muscle-building results, pea protein powder should be consumed within two hours of exercise.
Pea protein powder is an easy way to boost your protein intake. Pea protein powder may be especially useful for people looking to build muscle, such as bodybuilders or the elderly. research shows:
The most effective dose for building muscle is 73 g of protein per pound of body weight per day, or 1.6 g of protein per kilo of body weight.
The upper limit for building muscle is 3 g of protein per pound of body weight per day, or 5 g of protein per kilogram. In addition, the body should not consume more than 35% of total calories from protein.
High protein intake can make it difficult for the liver to process protein quickly, causing nausea, diarrhea, and even death.
