Pea vs Whey Protein Powder: Which is Better for You?

I've been a whey guy for years.

When I started using protein powder, there weren't that many options. Now there are loads. And many powders made from plant proteins have really good macronutrient and essential amino acid profiles. Pea protein powder, made from yellow peas (specifically, yellow split peas), is one of them. 

Below, you'll find some info about the aforementioned profiles and about the effects of pea protein and whey protein on muscle building and health. 

Pea Protein vs. Whey: Essential Amino Acids

If you know that whey protein powder is often referred to as the "gold standard" among protein powders, it'll come as no surprise that whey protein supplements (e.g., whey concentrate and whey isolate) contain all essential amino acids. Additionally, whey protein powder is known for its high leucine content, which is important as leucine has been linked to increased muscle protein synthesis (Garlick, 2005; Mobley et al., 2015) and improvements in power and endurance (Crowe et al., 2006). 

But what about pea protein powder? The graph below shows how pea protein compares to whey protein. 

Grams of Essential Amino Acids per 100 Grams of Pea Protein Isolate and Whey Protein Isolate

As you can see, pea protein contains all essential amino acids and so is a complete protein (Babault et al., 2015). Although not quite as much as whey powders, pea protein supplements also have a lot of leucine. Additionally, they have a little more phenylalanine, which has been linked to fat loss (Ueda et al., 2017). 

Pea Protein vs. Whey: Grams of Protein

Here's how pea protein isolates compare with whey protein powders in terms of their calories and macronutrients:

Calories and Macronutrients in 100 Grams of Pea and Whey Protein Powders From Sevenhills, Bodybuilding Warehouse, Myprotein, Optimum Nutrition, and Grenade

In terms of how much protein these supplements have, the pea protein isolates (top three rows) have at least as much protein as most of the whey protein options. 

If you're interested in how pea protein compares to other plant-based alternatives, check out my articles on pea and soy protein, pea and hemp protein, and pea and rice protein. 

Pea Protein vs. Whey: Weight Loss

• Pea protein: An article in Current Developments in Nutrition suggests that pea proteins can reduce hunger, potentially aiding individuals in lowering their calorie consumption and weight (Hawley et al., 2020).
• Whey protein: Whey protein can significantly improve body composition and reduce fat mass in overweight individuals (Flaim et al., 2017).

​You might also like my article on the best protein supplements for weight loss.

Pea Protein vs. Whey: Muscle Growth

• Pea protein: A study in the Journal of the International Society of Sports Nutrition found that men taking 25 grams of pea protein twice daily during a 12-week weightlifting programme significantly increased bicep muscle thickness, comparable to the effects of whey protein (Babault et al., 2015).
• Whey protein: Research published in the Journal of Exercise Nutrition & Biochemistry indicates that taking whey protein immediately before and after resistance exercise over 12 weeks effectively increases muscle mass and strength (Park et al., 2019).

You might also be interested in my articles on pea, soy, and whey proteins and plant-based and whey proteins for bodybuilding. 

Pea Protein vs. Whey: Strength Training

• Pea protein: One study showed that pea protein supplementation enhances strength similarly to whey protein when taken during an 8-week high-intensity functional training programme (Banaszek et al., 2019).
• Whey protein: One randomised controlled trial found that, during a 10-week resistance training programme, male bodybuilders supplementing with whey isolate experienced a significant increase in lean mass and strength (Cribb et al., 2006). Additionally, whey protein supplementation aids in restoring contractile function and muscle recovery within 24 to 96 hours after resistance training, as shown in a meta-analysis of 13 randomised control trials (Davies et al., 2018).

Pea Protein vs. Whey: Health Benefits

• Pea protein: Pea protein can lower blood pressure in people with hypertension (Li et al., 2011). Additionally, research with rodents indicates that pea protein isolate may reduce cholesterol levels (Stilling, 2020), which could have a positive effect on heart health. This may be particularly beneficial for older adults as the risk of heart increases with age (Rogers et al., 2019).
• Whey protein: Similarly, whey protein has the potential to decrease blood pressure and lessen arterial stiffness (Fekete et al., 2013), which can improve blood circulation throughout the body. Also, taking whey protein with carbohydrates may help stabilise blood sugar levels (Smith et al., 2022). If you're interested in this topic, you might like my article on the best protein supplements for diabetics.

Pea Protein vs. Whey: Environmental Impact

The environmental impact of producing plant-based proteins is generally lower than that of animal-based proteins (Bryant, 2022), though there are differences between plant proteins. For instance, producing peas likely has a lesser effect on climate change (Cellura et al., 2022) and uses less water compared to soy.

Pea Protein vs. Whey: Heavy Metals

An analysis of 133 whey and plant protein powders published in Toxicology Reports found that the heavy metal levels in the powders did not pose increased health risks, with hazard indices below critical values and blood lead levels well within safe limits (Bandara et al., 2020). It's common for peas (and other plants) to contain small quantities of heavy metals, which are present in soil and absorbed through plants' roots (Adeferati et al., 2017)

Types of Whey Protein

The main types of whey protein are whey protein concentrate and whey protein isolate, the latter being a purer form of protein. For instance, Myprotein's whey protein concentrate has 77 grams of protein per 100 grams, whereas their whey protein isolate has 81 grams. 

To learn more about how whey protein supplementation compares with other protein sources and supplements, check out my articles comparing whey to collagen protein, essential amino acids (EAAs), mass gainers, creatine, eggs, casein, hemp, and branch-chain amino acids (BCAAs).

Plant-Based Protein Powders

Here's how pea protein powders compare to other types of protein powder suitable for those on a plant-based diet:

Calories and Macronutrients in 100 Grams of Plant-Based Protein Powders From Sevenhills, Myprotein, Bodybuilding Warehouse, and Optimum Nutrition

As you can see, pea protein powders tend to have more protein than vegan blends and hemp and rice protein powders, though a little less than soy protein powders. 

My article comparing vanilla and chocolate protein powders examines the protein content of other top-rated plant-based powders. 

If the idea of a protein shake doesn't thrill you, consider getting some of your protein from plant-based protein bars:

Calories and Macronutrients in 100 Grams of Plant-Based Protein Bars From Myprotein

Food Sources

Protein powder can be a great way to get extra protein in your diet, but it's important to also eat real high-protein foods, as these contain micronutrients that aren't found in protein supplements. 

If you're on a vegan diet, the BBC Good Food website highlights various vegan whole foods rich in protein, including quinoa (4 grams per 100 grams), lentils (9 grams per 100 grams), various beans (7-10 grams per 100 grams), oats (10 grams per 100 grams), and broccoli (4 grams per 100 grams). 

For ideas on integrating these into your meals, see our guide to high-protein, plant-based snacks.

How Much is Enough Protein?

For those who train often (e.g., lift weights, run), the Mayo Clinic recommends a protein intake of 1.2 to 1.7 grams per kilo of body weight per day. For instance, an 80-kilo person would need 96 to 136 grams of protein per day. 

Other Frequently Asked Questions

What is the Better Option for Me?

As discussed above, there aren't any significant differences between these types of protein. Both have a lot of protein and all of the essential amino acids, and both have been linked to increases in strength (Banaszek et al., 2019; Cribb et al., 2006) and muscle (Babault et al., 2015; Park et al., 2019) when combined with physical activity (especially resistance exercises). The biggest difference (obviously) is that one comes from milk (and so may not be suitable for those with certain dietary restrictions or dairy allergies), and the other is a plant-based powder.

How do They Compare in Terms of Their Nutritional Value?

As protein powders are intended to provide relatively pure forms of protein, they tend not to contain many nutrients other than lots of protein (and the amino acids that are the basis of protein). Check out the Food Sources section above if you're interested in protein-rich foods that also provide important micronutrients. 

​Conclusion

If you have lactose intolerance and need to avoid dairy products, pea protein could be a great option. Its excellent amino acid profile makes it a high-quality protein, and its consumption has been linked to weight loss (Hawley et al., 2020), muscle gain (Babault et al., 2015), increased strength (Banaszek et al., 2019), and reduced blood pressure (Li et al., 2011) and cholesterol (Stilling et al., 2020). If you don't have food allergies that require you to avoid products made from cow's milk, whey protein is an excellent choice for anyone looking to increase their protein intake to recover and grow between training sessions. 

You might also like my articles comparing protein bars and powders and comparing rice and whey protein powder or my articles on the best protein supplements for recovery, weight gain, and seniors. 

About the Author

Dave Robinson, a co-founder of ukfitness.pro, has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has run ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

​References

• Adefarati, O., Oloruntoba, A. P., & Oluwaseun, A. R. (2017). Determination of heavy metal levels in green pea (Pisum sativum): A case study of selected markets in Abuja, FCT. American Journal of Innovative Research and Applied Sciences, 5(5), 343-349
• Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, M. H., Lefranc-Millot, C., & Allaert, F. A. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition, 12(1), 3. https://doi.org/10.1186/s12970-014-0064-5
• Banaszek, A., Townsend, J. R., Bender, D., Vantrease, W. C., Marshall, A. C., & Johnson, K. D. (2019). The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports (Basel, Switzerland), 7(1), 12. https://doi.org/10.3390/sports7010012
• Bandara, S. B., Towle, K. M., & Monnot, A. D. (2020). A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicology reports, 7, 1255–1262. https://doi.org/10.1016/j.toxrep.2020.08.001
• Bryant, C. J. (2022). Plant-based animal product alternatives are healthier and more environmentally sustainable than animal products. Future Foods, 6, 100174. https://doi.org/10.1016/j.fufo.2022.100174
• Cellura, M., Cusenza, M. A., Longo, S., Luu, L. Q., & Skurk, T. (2022). Life cycle environmental impacts and health effects of protein-rich food as meat alternatives: A review. Sustainability, 14(2), 979. https://doi.org/10.3390/su14020979
• Cribb, P. J., Williams, A. D., Carey, M. F., & Hayes, A. (2006). The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. International journal of sport nutrition and exercise metabolism, 16(5), 494–509. https://doi.org/10.1123/ijsnem.16.5.494
• Crowe, M. J., Weatherson, J. N., & Bowden, B. F. (2006). Effects of dietary leucine supplementation on exercise performance. European journal of applied physiology, 97(6), 664–672. https://doi.org/10.1007/s00421-005-0036-1
• Davies, R. W., Carson, B. P., & Jakeman, P. M. (2018). The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: A systematic review and meta-analysis. Nutrients, 10(2), 221. https://doi.org/10.3390/nu10020221
• Fekete, Á. A., Givens, D. I., & Lovegrove, J. A. (2013). The impact of milk proteins and peptides on blood pressure and vascular function: a review of evidence from human intervention studies. Nutrition research reviews, 26(2), 177–190. https://doi.org/10.1017/S0954422413000139
• Flaim, C., Kob, M., Di Pierro, A. M., Herrmann, M., & Lucchin, L. (2017). Effects of a whey protein supplementation on oxidative stress, body composition and glucose metabolism among overweight people affected by diabetes mellitus or impaired fasting glucose: A pilot study. The Journal of Nutritional Biochemistry, 50, 95–102. https://doi.org/10.1016/j.jnutbio.2017.05.003
• Garlick P. J. (2005). The role of leucine in the regulation of protein metabolism. The Journal of nutrition, 135(6 Suppl), 1553S–6S. https://doi.org/10.1093/jn/135.6.1553S
• Hawley, A. L., Gbur, E., Tacinelli, A. M., Walker, S., Murphy, A., Burgess, R., & Baum, J. I. (2020). The Short-Term Effect of Whey Compared with Pea Protein on Appetite, Food Intake, and Energy Expenditure in Young and Older Men. Current developments in nutrition, 4(2), nzaa009. https://doi.org/10.1093/cdn/nzaa009
• Li, H., Prairie, N., Udenigwe, C. C., Adebiyi, A. P., Tappia, P. S., Aukema, H. M., Jones, P. J., & Aluko, R. E. (2011). Blood pressure lowering effect of a pea protein hydrolysate in hypertensive rats and humans. Journal of agricultural and food chemistry, 59(18), 9854–9860. https://doi.org/10.1021/jf201911p
• Mobley, C. B., Fox, C. D., Ferguson, B. S., Pascoe, C. A., Healy, J. C., McAdam, J. S., Lockwood, C. M., & Roberts, M. D. (2015). Effects of protein type and composition on postprandial markers of skeletal muscle anabolism, adipose tissue lipolysis, and hypothalamic gene expression. Journal of the International Society of Sports Nutrition, 12, 14. https://doi.org/10.1186/s12970-015-0076-9
• Park, Y., Park, H. Y., Kim, J., Hwang, H., Jung, Y., Kreider, R., & Lim, K. (2019). Effects of whey protein supplementation prior to, and following, resistance exercise on body composition and training responses: A randomized double-blind placebo-controlled study. Journal of exercise nutrition & biochemistry, 23(2), 34–44. https://doi.org/10.20463/jenb.2019.0015
• Rodgers, J. L., Jones, J., Bolleddu, S. I., Vanthenapalli, S., Rodgers, L. E., Shah, K., Karia, K., & Panguluri, S. K. (2019). Cardiovascular Risks Associated with Gender and Aging. Journal of cardiovascular development and disease, 6(2), 19. https://doi.org/10.3390/jcdd6020019
• Smith, K., Taylor, G. S., Brunsgaard, L. H., Walker, M., Bowden Davies, K. A., Stevenson, E. J., & West, D. J. (2022). Thrice daily consumption of a novel, premeal shot containing a low dose of whey protein increases time in euglycemia during 7 days of free-living in individuals with type 2 diabetes. BMJ open diabetes research & care, 10(3), e002820. https://doi.org/10.1136/bmjdrc-2022-002820
• Stilling, K. (2020). Health benefits of pea protein isolate: A comparative review. SURG Journal, 12(1). https://doi.org/10.21083/surg.v12i1.6111
• Ueda, K., Sanbongi, C., Yamaguchi, M., Ikegami, S., Hamaoka, T., & Fujita, S. (2017). The effects of phenylalanine on exercise-induced fat oxidation: a preliminary, double-blind, placebo-controlled, crossover trial. Journal of the International Society of Sports Nutrition, 14, 34. https://doi.org/10.1186/s12970-017-0191-x