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Ppr5.5
Pea Protein Research
Mostly mechanism / observational
22 peer-reviewed studies
What the evidence says
Mostly mechanism / observational
Most Pea Protein studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality randomised trials published 2018–2025 with a typical study size of 47 participants.
Based on 22 studies · 20 RCTs · 154 total participants
Confidence
Moderate confidence
By outcome
Lean body mass & muscle growthSupports muscle protein synthesis and strength gains with resistance training · 4-12 weeks
Mostly mechanism / observational10 studies
RecoveryAids post-exercise recovery comparably to whey · Acute-days
Mostly mechanism / observational4 studies
Muscle strength & powerSupports muscle protein synthesis and strength gains with resistance training · 4-12 weeks
Mostly mechanism / observational3 studies
Active research area
17 studies in the last 5 years
20182025
1RCT2020
Jäger R, Zaragoza J, Purpura M, Iametti S, Marengo M, Tinsley GM · Probiotics Antimicrob Proteins (2020)
In plain English: Therefore, mixed proteins may represent a safe and effective approach to enhancing skeletal muscle health in golf players.
Seo JW, Jiang S, Ahn S, Kang YS, Sung Y, Li X, Jamrasi P, Sun EM, Yoo J, Kim BY, Sim H, Song W. · Journal of the International Society of Sports Nutrition (2024)
MG significantly increased driver distance by 5.17 ± 12.8 m ( p = .046), driver ball speed by 1.36 ± 2.87 m/s ( p = .021).
Additionally, significantly improvements were observed in hand grip strength (+2.12 ± 3.47 kg, p = .004), two-minute push-ups (+4.89 ± 8.14 reps, p = .004), and balance score (-0.37 ± 0.69 min, p = .009).
No significant differences were observed in body composition parameters ( p > .05).
In plain English: Conclusions : There was no difference in recovery of strength, power, and soreness after EIMD in people who follow a vegetarian diet while consuming the lower and upper ends of protein recommendations for athletes.
Presti N, Rideout TC, Temple JL, Bratta B, Hostler D. · Nutrients (2025)
Results : There was a difference over time ( p < 0.001), but not between conditions, for isometric strength ( p = 0.92), vertical jump ( p = 0.78), concentric strength at 60 ( p = 0.92), 180 ( p = 0.91), and 240 degrees per second ( p = 0.90).
There was a difference over time ( p < 0.001), but not between groups, for pressure pain threshold while sitting ( p = 0.74) and standing ( p = 0.94), and the 10 cm visual analog scale completed while walking ( p = 0.10), sitting ( p = 0.32), and standing ( p = 0.15).
The opposite condition was performed after a 2-week washout period.
In plain English: This review highlights their composition, functional and structural properties, industrial applications, and novel processing technologies like enzymatic hydrolysis and fermentation to enhance digestibility and bioavailability, positioning plant proteins as vital agents of human health and sustainability.
Sarathy SP, Ravikumar H, Nanjan P, Alagesan N, Chua BL. · International journal of biological macromolecules (2025)
Soy protein offers 36-40 % protein content with a complete amino acid profile, while pea protein exhibits ~80 % digestibility and high arginine levels (~8.7 g/100 g).
Substituting animal proteins with plant-based options may reduce LDL cholesterol by 5-10 % and lower type 2 diabetes risk by 18 %.
Environmentally, they contribute up to 90 % fewer greenhouse gas emissions and use 75 % less water than red meat proteins.
In plain English: Whether the addition of low-dose whey protein to typical meals of middle-to-older aged adults can enhance muscle anabolism without adversely affecting appetite remains to be determined.
Korzepa M, Marshall RN, Rogers LM, Belfield AE, Quinlan JI, Huang Y, Gritsas A, Churchward-Venne TA, Glover EI, van Loon LJC, Wallis GA, Breen L. · European journal of nutrition (2025)
Plasma total amino acids and essential amino acids increased over time (both P < 0.05) with no between-group differences or overall availability over 180 min (incremental area under the curve (iAUC)).
Plasma leucine concentrations increased over time (both P < 0.05) with greater peak concentrations (P = 0.032) and iAUC (P = 0.012) in MB + WPC compared with MB + PPI.
Plasma total-ghrelin and total-GLP-1 concentrations and perceived ratings of hunger, fullness, and satiety were transiently altered following MB + WPC and MB + PPI (P < 0.05 for all), with no differences between groups.
In plain English: No between-treatment differences in appetite or energy intake responses were apparent, suggesting that the influence of protein ingestion on perceived appetite ratings and orexigenic hormonal responses may not be solely determined by postprandial plasma aminoacidemia.
Rogers LM, Belfield AE, Korzepa M, Gritsas A, Churchward-Venne TA, Breen L. · The British journal of nutrition (2024)
Mean plasma essential amino acid incremental AUC was higher in WHEY, compared with PEA ( P < 0·01; mean diff (95 % CI): 44 218 (15 806, 72 631) μmol·240 min·l -1 ) and BLEND ( P < 0·01; 14 358 (16 031, 101 121) μmol·240 min·l -1 ), with no differences between PEA and BLEND ( P = 0·67).
Plasma ghrelin and glucagon-like peptide-1, appetite ratings and a d libitum energy intake responses did not differ between treatments ( P > 0·05 for all).
Ingestion of a pea-rice protein blend did not augment postprandial aminoacidemia above pea protein, perhaps attributable to marginal differences in essential amino acid composition.
West S, Monteyne AJ, Whelehan G, Abdelrahman DR, Murton AJ, Finnigan TJ, Mandalari G, Booth C, Wilde PJ, Stephens FB, Wall BT. · The Journal of nutrition (2024)
Participants consumed a beverage containing 25 g protein from a "dry" blend (CON) of mycoprotein/pea protein (39%/61%) or an HME content-matched blend (EXT).
Results Protein ingestion increased plasma total, essential (EAA), and branched-chain amino acid (BCAA) concentrations (time effect, P < 0.0001) but more rapidly and to a greater magnitude in the CON compared with the EXT condition (condition × time interaction, P < 0.0001).
Fluorescence microscopy revealed clear structural differences between the 2 conditions.
In plain English: These findings highlight the potential of PPHs as functional ingredients in weight management strategies.
Gradl K, Sterneder S, Kahlenberg K, Brandl B, Skurk T, Somoza V. · Molecular nutrition & food research (2025)
In a short-term randomized control trial, 19 moderately overweight men (BMI 25-30 kg/m 2 ) consumed boluses of 75 g glucose plus 15 g PPH (control without PPH; PPH1: less bitter, DH = 35%; PPH2: more bitter, DH = 23%).
Upon PPH administration, energy intake from an ad libitum breakfast was reduced by -126 ± 329 kcal (p < 0.05) in the PPH2 group compared to the control.
PPH1 decreased plasma ghrelin and DPP-4 levels (AUC: -9.4 ± 19.6 and -12.5 ± 24.7, p < 0.05).
In plain English: Conclusions Microbial protease co-ingestion increases plasma TAA concentrations (0-5 h) and leucine, BCAA, EAA, and TAA availability in the early postprandial period (0‒2 h) compared with ingesting pea protein with placebo in healthy adults.
Paulussen KJM, Askow AT, Deutz MT, McKenna CF, Garvey SM, Guice JL, Kesler RM, Barnes TM, Tinker KM, Paluska SA, Ulanov AV, Bauer LL, Dilger RN, Burd NA. · The Journal of nutrition (2024)
Results Plasma glucose concentrations decreased in both conditions (P < 0.001), with higher concentrations after P3 ingestion compared with PLA (P < 0.001).
Plasma insulin concentrations increased for both conditions (P < 0.001) with no difference between conditions (P = 0.331).
Plasma total amino acid (TAA) concentrations increased over time (P < 0.001) with higher concentrations observed for P3 compared with PLA (P = 0.010) during the 0‒5 h period.