Pea Protein Powder
Plant proteins are gaining popularity as a suitable alternative for proteins of animal origin. One such alternative is pea protein powder, containing proteins isolated from peas. It is believed that these proteins can aid in management of obesity, as global health concern. This is because proteins, such as those isolated from peas, can increase satiety. Also, there are findings indicating that pea protein powder may be used in muscle and strength gaining.
It is believed that impact of proteins on muscles and strength depends on their origin and composition. As mentioned, it is assumed that vegetable proteins can be used as alternative to animal proteins, such as whey protein. Thus, one study investigated impact of oral supplementation with pea protein in comparison with the whey protein and control (placebo) on the muscle (biceps brachii) thickness and strength. Over 150 males were included and underwent 12 weeks long resistance training program of upper limbs. Participants were randomly assigned to receive one of the three study products twice a day during the training period. Increase in muscle thickness was significantly higher in the pea protein group comparing to both whey protein and placebo group. This was especially pronounced in participants with weakest strength at the beginning of intervention. This study supported the idea of using plant (pea) proteins instead of animal ones in promotion of strength.1
- Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015;12(1):3.
Proteins are believed to help felling full and suppress appetite. Thus, one study investigated impact of proteins of different origin on satiety in healthy male volunteers. The participants were assigned to receive drinks containing casein, whey protein, pea protein, egg albumin or maltodextrin vs. water control 30 min before the food intake. The authors assed subjective appetite of participants by use of visual analogue scales et every 10 minutes upon the proteins preload. As results indicated, the food intake was significantly lower only in casein and pea protein group comparing with the water control. This study suggested that pea protein powder could be used for appetite suppression, as competitive alternative to animal proteins, such as casein.1
Another human study investigated impact of different proteins on appetite ratings and satiety. 39 subjects were enrolled and allocated to receive pea protein, whey protein, both pea protein and whey protein, or control protein at different occasions. During 4 hours upon consumption, appetite profile was measured. Significantly lower hunger was detected upon pea protein consumption in comparison with the control and pea + whey protein consumption. The same study questioned the impact of mentioned proteins intake for 7 days on appetite regulation. Once again, lower hunger and higher satiety index were recorded for the pea protein, in comparison with other tested products.2
- Abou-Samra R, Keersmaekers L, Brienza D, Mukherjee R, Macé K. Effect of different protein sources on satiation and short-term satiety when consumed as a starter. Nutr J. 2011;10:139.
- Diepvens K, Häberer D, Westerterp-Plantenga M. Different proteins and biopeptides differently affect satiety and anorexigenic/orexigenic hormones in healthy humans. Int J Obes (Lond). 2008;32(3):510-518.