Pea Protein
Pea protein is a plant-derived protein isolate from yellow split peas, offering a complete amino acid profile. It is suitable for individuals avoiding dairy or soy, and supports muscle protein synthesis and lean mass gains comparable to whey protein when equated for leucine content.
Evidence last reviewed: 20 Apr 2026
Research indicates that pea protein can support muscle protein synthesis similarly to whey when leucine content is matched. However, it may not significantly reduce muscle damage post-exercise compared to whey protein. The evidence is moderate, with some gaps in long-term effects.
muscle damagenon-athletic non-obese males · RCTModerate
Pea protein did not significantly attenuate post-exercise muscle damage compared to whey protein.
muscle damageactive older adults · RCTModerate
Pea protein did not reduce exercise-induced muscle damage compared to whey protein.
muscle protein synthesishealthy young males · RCTModerate
Muscle protein synthesis rates were similar between plant-derived protein blend including pea protein and milk protein.
Forms & usage▾
Mix 20-30 grams of pea protein powder with water or a smoothie after workouts for optimal results.