Pea protein

Tier 2 — promising · Muscle · Vegan protein · Satiety

The most popular plant-based protein for muscle building. Babault 2015 (Amino Acids, biceps training, 12 weeks) and Banaszek 2019 (Sports, CrossFit-style training) found pea protein produces similar muscle gains to whey when total protein intake is matched. Rich in BCAAs and arginine. Hypoallergenic — suitable for people with dairy, soy, or egg allergies. Slightly lower in methionine than whey, so combining with rice protein creates a complete amino acid profile.

Dose: 20–40 g/serving; combine with rice protein for complete amino acid profile; 1.6 g/kg/day total protein target