Pea Protein Isolate
Also known as: pea protein, yellow pea protein, pea protein isolate, Pisane
A plant protein isolated from yellow split peas, containing about 80–85% protein with a favorable essential-amino-acid profile for a legume. It is the leading base for vegan protein powders and is free of the major allergens found in dairy, soy, and egg proteins. A 12-week resistance-training trial found muscle thickness gains with pea protein comparable to whey. Its leucine content is somewhat lower than whey, so many formulas add free leucine or blend with rice protein.
Research summary
Complete-enough plant protein whose leucine content stimulates muscle protein synthesis; slower digestion than whey.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 20 g | 20–30 g | 50 g | — |
20–30 g per serving is standard; the training trial used 25 g twice daily. To match the leucine in a whey serving, use about 30 g of pea protein or add 1–2 g free leucine. Powders are about 80–85% protein, so scale servings accordingly.
Standardization: ≥80% protein (dry basis)
Source material: yellow pea (Pisum sativum) isolate
As supplied: Typically 80–85% protein by weight.
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Powder only. Earthy, slightly beany flavor and gritty texture; newer grades are milder. Absorbs a lot of water, producing a thick shake. Lower sodium grades are available.
Formulation notes
Blended with rice, pumpkin, or hemp protein to round out the amino-acid profile, and often fortified with leucine. Pea is a legume but not a top-nine US allergen; some brands still flag it for legume-sensitive consumers.
Sources
- Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein (Babault 2015)PubMed
- International Society of Sports Nutrition Position Stand: protein and exercise (Jäger 2017)PubMed
- Pea Protein — ExamineExamine
Related ingredients
Whey Protein Isolate
ProteinWhey filtered to 90% or more protein by weight, with most lactose and fat removed.
Typical: 20–30 g
Whey Protein Concentrate
ProteinWhey concentrated by ultrafiltration to 70–80% protein, retaining more lactose, fat, and native bioactive fractions than isolate.
Typical: 25–35 g
Egg White Protein
ProteinDried, pasteurized egg white delivering a complete, high-quality protein with a digestibility score comparable to whey, and naturally free of lactose, fat, and carbohydrate.
Typical: 20–30 g
Creatine Monohydrate
Sports performanceThe most researched sports supplement in existence.
Typical: 3–5 g
Beta-Alanine
Sports performanceA non-essential amino acid that combines with histidine to form carnosine, the main intramuscular buffer of hydrogen ions during intense exercise.
Typical: 3.2–6.4 g