Compound or practice · Supplement
Pea Protein
The best plant protein for muscle — nearly matches whey when you eat enough of it.
- Overall grade
- Grade B
- Last revised
- 1
- graded outcome
- 0
- references listed
A structured monograph in Prometheus's bundled library. Its grades are the monograph's own reading of the evidence, not a peer-reviewed review.
1 at grade B — 1 graded row
What is known
Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.
- Strength / muscle (vs whey)Evidence grade B
Comparable at matched dose
Moderatemixed
What is uncertain
Read off the same rows as above. Nothing here is added that the entry does not itself record.
- Studies disagree: Strength / muscle (vs whey) (mixed agreement).
The evidence in words
What it is
Pea protein isolate is a plant protein with a favorable amino-acid profile (decent leucine, lower methionine).
How it works
It supplies the amino acids for muscle protein synthesis; slightly lower leucine than whey is offset by a modestly larger serving.
What the evidence shows
Trials show pea protein supports strength and muscle comparably to whey when total protein is matched — the best-evidenced vegan protein for training. Blending with rice protein rounds out the amino-acid profile.
Safety & interactions
Very safe; allergen-friendly (no dairy/soy/gluten).
Bottom line
The go-to vegan muscle protein — effectively as good as whey at matched intake. Pair with rice protein for a complete profile.
Related reading
Entries that share this one's tags or conditions.
- Casein ProteinThe slow-release milk protein — a small overnight-recovery edge, mostly a convenience choice.Evidence grade B
- Egg ProteinA high-quality dairy-free animal protein — solid, unremarkable, more expensive than whey.Evidence grade B
- Essential Amino Acids (EAAs)BCAAs done right — all nine essentials, so muscle protein synthesis can actually finish.Evidence grade B
- Pea Protein for Strength / muscle (vs whey)Evidence grade B — Comparable at matched doseEvidence grade B
Sources
This entry lists no references of its own.
Last revised . A grade is this entry's reading of the evidence, not medical advice.