Pea Protein Isolate

Pea protein isolate (Pisum sativum) is one of the most clinically studied plant proteins. Contains a complete essential amino acid profile but with lower leucine (~8%) and limiting methionine content compared to whey (~10–12% leucine). Babault et al. 2015 (n=161 young men, 12 weeks, 25 g 2×/day of NUTRALYS) showed biceps thickness gains comparable to whey protein alongside resistance training. Acute studies show 30 g of pea protein stimulates myofibrillar protein synthesis comparably to milk protein in young males, and integrated MPS rates in older males match whey when dose-matched. A 2024 preprint meta-analysis found a minimal but statistically significant edge for animal over plant proteins on MPS — largely explained by leucine content, not plant-source per se. Fermented pea protein (via lactic acid bacteria) shows ~38% higher bioavailability in Caco-2 cell models and reduced anti-nutrients (phytic acid, saponins) but has not been tested head-to-head against standard pea protein in human RCTs. Hydrolyzed forms may be absorbed faster but clinical benefit over standard isolate is unproven. Suitable for vegan and lactose-intolerant populations. Pea is a legume — avoid in people with pea, peanut, or other legume allergies (cross-reactivity documented).