Monday, October 25

Which type of protein is better for gaining muscle and losing weight, whey or pea protein?


Which type of protein is better for gaining muscle and losing weight, whey or pea protein?

Pea protein is a good choice for vegans or lactose intolerant people.

Foto:
Andrew Wilus / Pexels

Protein powder is a popular supplement, whether it is of animal or plant origin. They are consumed by those who need to complete the recommended daily amount of protein, to promote the growth of lean muscle mass and even as part of a diet to lose weight. Among the two most popular protein powder options, we’ll see which one turns out to be better.

A commonly used animal protein is cow’s whey protein. On the other hand, of vegetable origin, Pea or pea protein has become a popular alternative to whey-based protein powders.

Whey protein comes from milk and is a by-product of cheese making, while pea protein comes from ground yellow peas; does not contain lactose. Both are an excellent source of proteinThey are also usually relatively low in carbohydrates, fat, fiber, and sugar.

Protein content varies a bit between brands. Whey protein provides a little more protein, calcium and potassium and less fat, while pea protein has more fiber and iron.

One ounce (30 g) of pea protein powder has an average of 22.5 grams of protein and whey powder has 27 grams of protein.

Whey protein powder is a complete protein because it contains all nine essential amino acids. Pea protein also contains all the essential amino acids but due to its low methionine content, in some cases it is not defined as a complete protein.

Some manufacturers mix pea protein with other protein sources to provide all of the amino acids.

Which protein is better for gaining muscle?

Animal sources of protein are easier for the body to absorb and use for muscle development. Although Healthline shares that multiple research studies in recent years have found that whey and pea protein powders usually show similar results for muscle thickness and recovery when people use them after high intensity and resistance exercises.

For gaining muscle, when on a low protein diet, both protein powder products (whey and pea) are useful supplements.

Which protein is better for weight loss?

Medical News Today explains that getting enough protein can help keep your body full, so people looking to lose weight or cut calories can look to sources of protein to help keep them full.

More scientific research is still required on the use of protein powders for weight loss.

While some studies indicate that there is evidence to suggest that pea protein may provide a greater feeling of fullness than whey protein, which may be due to its fiber; other studies have not found that pea protein has significant effects on appetite.

Pea protein powder has not been shown to be superior to whey protein for muscle building or weight loss, but it is a good choice for people who are vegans, lactose intolerant or want a product with a lower environmental impact.

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