If you are an athlete, you may know and have consumed protein shakes.
A food supplement that works very well for muscles, especially after training.
Pea protein shakes are a trend in the sports world, but also as a supplement for vegetarians and vegans.
Pea protein is presented as an alternative to whey (whey protein supplement) and casein (soluble milk complex rich in calcium and phosphorus).
This hypoallergenic supplement, suitable for vegans and vegetarians, adapts to a huge number of diets created from plants. It has become tremendously popular in recent years, largely because it is an effective solution for those who cannot or do not want to consume meat, gluten or dairy.
What you need to know about pea protein
Daily protein consumption is estimated at 0.8 grams per kilo of weight. But, if you practice sports regularly, it is advisable to increase the intake to 2 grams so that the muscles remain firm and do not suffer.
Regarding pea proteins, what is it (legume family, Pisum sativum), it should be noted that it comes from the variety of green and yellow peas that, as a general rule, are used to make pea protein powder.
This format can be obtained from peas, which are a natural source of soluble and insoluble fiber, which contains minerals such as iron, potassium, magnesium, zinc and phosphorus, B vitamins and folic acid, or from sweet peas, with less protein, since the former usually have 29 – 25% and the latter between 5 and 6%. As you can imagine, the former are more profitable to produce the pea protein powder.
In short, pea protein is a good nutritional supplement in which unnecessary elements are removed during a process in which it becomes powder.
Normally, the nutritional value of a single tablespoon contains 80 calories, 1 gram of carbohydrates, 1.5 grams of fat, 15 grams of protein, 230 milligrams of sodium, 70 milligrams of potassium, 30 milligrams of calcium and 15 milligrams of magnesium.
In addition to all of the above, these supplements also stand out for containing no less than 8 of the 9 essential amino acids (Histidine, isoleucine, leucine, lysine, methionine, threonine, phenialalanine, tryptophan, valine)
Pea protein, benefits
The objectives and nutritional benefits that can be achieved with its consumption are various. Above all, it is used to lose weight and gain muscle mass.
But, in addition to these two functions of sports pea protein, it also has other clear benefits.
Weight control or aid loss
Indeed, as already mentioned in this article, it is an ideal supplement to control or reduce body weight, something that is due to its powerful satiating effect.
More muscle mass
This effect on the body has also been commented, especially in those who play sports, and it is thanks to the extra supply of amino acids, especially by BCAAs, leucine, isoleucine and valine.
An effect that will only be favored if physical exercise is performed
Quick recovery after exercise
This is one of the characteristics most appreciated by athletes, since it dramatically enhances recovery after a hard training session.
You have to know that it can be taken before or after exercising, effectively helping to reduce the chances and frequency of muscle pain, cramps and / or injuries.
Properties that improve cardiovascular health are also attributed to it, a characteristic that is due to its richness in the amino acid arginine.
A compound that fulfills an essential function for proper blood vessel dilation. In this way, blood flow is promoted and it contributes to the maintenance of cardiovascular health in general.
Cholesterol risk reduction
Being low in saturated fat and having abundant antioxidant compounds, they reduce the risk of suffering from so-called bad cholesterol or LDL.
Positive effect for the skin
Another benefit is applied directly to the skin thanks to its anti-aging effect due to the large amount of antioxidants it contains, so that its intake makes the skin quickly improve its appearance.
Also, due to the action of the amino acids present in the pea protein, which are fundamental for innumerable chemical reactions within the body, it is possible to effectively combat the symptoms derived from continued physical exercise, such as fatigue, tiredness or discomfort .
In short, a constant supply of pea protein helps transport fatty acids and energy is obtained, controlling the increase