Pea Protein for Weight Control
Pea Protein
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Heart and Circulatory Health
Hypertension
Pea protein may help reduce blood pressure.HypertensionPea protein is high in arginine, an amino acid that promotes relaxation of blood vessel walls.4,5 In addition, there is evidence that peptides produced during hydrolysis or digestion of pea protein could have blood pressure-lowering effects.6 Taking a combination protein isolate supplement made from pea, soy, egg, and milk, at a dose of 20 grams three times per day for four weeks, was found to lower high blood pressure more than the placebo in a controlled trial that enrolled 99 participants with high blood pressure.7 In a small, three-week, placebo-controlled, crossover trial (in which subjects participate in both the treatment and placebo phases, in random order) with seven hypertensive participants, hydrolyzed pea protein reduced systolic blood pressure by 6 mmHg.8Cardiovascular Disease
Pea protein might help prevent cardiovascular disease by lowering cholesterol and triglyceride levels.Cardiovascular DiseaseA pea protein supplement lowered cholesterol and triglyceride levels more than casein protein in rats.9 Whether pea protein has the same effect in humans is not yet known. -
Weight Management
Obesity
Pea protein, like other proteins, may support weight loss by curbing appetite and improving metabolic health.ObesityResearchers have found plant-based protein supplements can help reduce appetite and improve blood glucose control, support cardiovascular health, and may help promote weight loss while preserving muscle mass.10 Protein supplementation has been shown to increase fullness and reduce appetite, and pea protein appears to preform equally to whey and milk protein in this regard in studies in healthy adults.11,12,13 Compared to whey protein and milk protein, 15 grams of pea protein daily was found to be better at inducing satiety (a sense of fullness) in overweight people.14 -
Fitness
Athletic Performance
Pea protein may help build muscle and help athletes recover after exercise.Athletic PerformancePea protein is a good source of branched-chain amino acids (leucine, isoleucine, and valine),15 which are needed for muscle building and repair.16 Researchers have found that the amino acids in hydrolyzed protein supplements are highly available for muscle repair after muscle fiber damaging exercise and other causes of muscle injury.17 Some, but not all, studies show that protein supplements may help athletes by reducing soreness and speeding recovery after exercise, and increasing muscle mass gains.18 Whether pea protein has advantages over other protein supplements for athletes has not yet been determined. -
Healthy Aging/Senior Health
Cardiovascular Disease
Pea protein might help prevent cardiovascular disease by lowering cholesterol and triglyceride levels.Cardiovascular DiseaseA pea protein supplement lowered cholesterol and triglyceride levels more than casein protein in rats.19 Whether pea protein has the same effect in humans is not yet known.
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