Written by: Drew Canole
More and more people are beginning to realize the benefits of plant-based proteins, including the fact that you can actually gain all the protein you need from eating a diet of only plants.
You might think that all vegans and vegetarians are very thin and although some of them are small (but healthy), there are a lot of people who eat a plant-based diet that are actually bodybuilders and competitors.
MYTH: A plant-based diet lacks enough protein to build big muscles.
If you don’t believe you can build a good body off of plants, just check out these 10 bodybuilders who are doing just that!
- Torre Washington
- Arvid Beck
- Ryan Nelson
- Will Tucker
- Dani Taylor
- Simone Collins
- Mindy Collette
- Robert Cheeke
- Richard Campbell
- Jim Morris
So if it’s true that you don’t need whey, casein and/or egg protein in order to fill the body’s protein need, then where do you start? There are a lot of plants that provide protein, but which ones are the best?
We’ve packed all our favorite plant-protein sources into our new Complete Protein powder. Be sure to check out more details at the bottom of this post! In the meantime, here is some info about pea protein.
Pea Protein
Pea protein is quickly becoming one of the most popular plant proteins among gym-goers and health-conscious folks. It has an excellent amount of amino acids. It has also been found to be beneficial for several bodily organs and is one of the best hypoallergenic proteins as it is both gluten and dairy free.
Another benefit: pea protein typically doesn’t cause bloating like many other protein powders.
Protein Content
- 1 ounce = 23.9 grams of protein
- That is about 5 more grams per serving than whey protein!
MYTH: Soy is the only plant protein with a complete amino acid profile.
There is a lot of confusion surrounding protein and the assortment of amino acids they contain. This is one of the biggest reasons why people don’t think plant proteins are “complete” enough to give the body what it needs.
There are two types of amino acids: essential and nonessential. Essential amino acids are acids that the body does NOT make on its own and thus must be obtained through DIET. Nonessential amino acids are acids that a healthy body DOES make on its own, so we don’t need to worry so much about getting them through diet.
Pea protein contains ALL the essential amino acids. It is missing a few of the nonessential acids, but if you are eating a good diet filled with whole fruits and veggies and superfoods, you will be getting the rest of the amino acids anyway.
If you want to make a more complete protein combination, simply combine pea protein with rice protein or buy a pre-made protein powder that contains both.
More Benefits Of Pea Protein
Promotes Muscle Thickness
In a study published in the Journal of the International Society of Sports Nutrition, researchers found that pea protein was able to help athletes increase muscle thickness just as effectively as dairy-based proteins.
Weight Loss
A common symptom of protein deficiency is constant CRAVINGS. Cravings are your worst nightmare when you are trying to lose weight! A lot of people simply don’t know how to get their sugary or salty cravings under control when they are trying to lose weight and these are their downfall.
A lot of dieters eat less protein than they need, which ends up being a roadblock in weight loss.
Pea protein produces a large number of peptides when eaten and these actually delay the emptying of your stomach. This slows down the creation of the hunger hormone, ghrelin. Studies have found pea protein to be JUST as effective as dairy-based proteins in helping you feel full for a good amount of time.
Vitamin D
One serving of pea protein contains 100% your daily need for vitamin D! This vitamin is not found in many foods and is usually obtained from the sun. Vitamin D is an immune booster and is also important for mood regulation. Studies have found that good levels of vitamin D are associated with a lessened risk for Seasonal Affective Disorder (SAD) and depression.
Energy Boost
Pea protein contains high amounts of lysine - an amino acid that helps to convert fatty acids into energy. Lysine is also important for collagen production and the forming of healthy tissues and bones.
Heart Health
Pea protein seems to be particularly good for your heart. A 2009 Canadian study found that consuming pea protein may help to lower high blood pressure, while other studies have linked it to a decreased risk of heart disease and inflammation.
Kidney Health
Other organ that benefits from pea protein are your kidneys. Researchers have found that pea protein seems to help delay or prevent Chronic Kidney Disease.
Regulates Blood Sugar
Blood sugar levels are a huge concern among Americans today as more and more are suffering from diseases related to high blood sugar or insulin intolerance. Another Canadian study found that pea protein consumption was linked to lower blood sugar levels due to its ability to improve glycemic control.
Other Benefits
- Contains vitamins E, K and A
- Easy to digest
- 100% vegan
- Mixes easily in water
- Low in carbohydrates
Chocolate Pea Protein Shake Recipe
Ingredients:
- 1 frozen banana
- 1 tbsp coconut oil
- 1 date, pitted
- 2 tbsp raw cacao powder
- ½ tsp vanilla extract
- 2 tbsp Complete Protein
- Ice cubes (for consistency)
- ¾ cup almond milk or water
Instructions: Combine all ingredients in a high speed blender and blend to desired consistency. Thick, milkshake-like consistency is best. Add ice cubes near end for best results.
Pea protein is an excellent source of plant-based protein and I recommend adding it into your protein rotation. There are many sources of plant protein and all of them have some unique benefits, so it is a good idea to use several types throughout your week/month/year in order to gain all the benefits.
Using a protein powder can be beneficial not only for those trying to build muscle, but also for anyone who wants to superboost their health and ensure they are receiving all the nutrients they need to be healthy. If you are not thriving, or if you suffer from cravings and/or lack energy, you could be lacking in protein and may benefit from supplementing with a protein powder.
ORGANIFI COMPLETE PROTEIN is our very own VEGAN, GLUTEN FREE protein powder that doubles as a meal replacement when used as directed. Cool, right? It was made for your family. It’s for the women and men who don’t always have time to cook a healthy, organic meal. You want to trust what’s in your food. These ingredients are premium and top notch. It is made of 3 incredible plant-proteins: quinoa protein, pumpkin seed protein and pea protein. Not to mention a whole bunch of whole foods based multivitamins! Be sure to try it out and tell us what you think! Just go HERE.
About The Author
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.
As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.