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      • Natural Health Guide
      • Natural Health Guide Home
        • Herbs & Superfood Reference A-Z
          • By Common Name
          • a b c d e f g h i j k l m n o p q r s t v w x y z
            • Acai Berry
            • Activated Charcoal
            • Agar Agar
            • Agaricus
            • Agave
            • Agnus castus
            • Agrimony
            • Alfalfa
            • Almond
            • Aloe Vera
            • Amaranth
            • Amla
            • Andrographis paniculata
            • Antrodia
            • Apple
            • Apricot
            • Argan
            • Arjuna
            • Arnica
            • Aronia Berries
            • Artichoke
            • Ashoka
            • Ashwagandha
            • Astragalus
            • Avena sativa
            • Avocado
            • Bala
            • Banana
            • Baobab
            • Barberry
            • Barley Grass
            • Basil
            • Beans
            • Bearberry
            • Bee Pollen
            • Beetroot
            • Benzoin
            • Bergamot
            • Bilberry
            • Black Cohosh
            • Black Haw
            • Black Pepper
            • Black Storax
            • Black Walnut
            • Bladderwrack
            • Blessed Thistle
            • Blueberry
            • Boneset
            • Borage / Starflower
            • Brahmi
            • Brazil Nut
            • Broccoli
            • Buchu
            • Buckwheat
            • Bulgur Wheat
            • Burdock Root
            • Butterbur
            • Cacao
            • Camu Camu
            • Cardamom
            • Carob
            • Cascara Sagrada
            • Cashew Nut
            • Catnip
            • Cat's Claw
            • Catuaba
            • Cayenne
            • C60 - Carbon 60
            • Cedarwood
            • Celery Seed
            • Centaury
            • Chaga Mushroom
            • Chamomile
            • Chia Seed
            • Chickpea
            • Chickweed
            • Chlorella
            • Chuchuhuasi
            • Cinnamon
            • Citronella
            • Clary Sage
            • Clavohuasca
            • Cleavers
            • Cloves
            • Coconut
            • Cola Nut
            • Coltsfoot
            • Comfrey
            • Copal
            • Cordyceps
            • Coriander
            • Corn Silk
            • Couch Grass
            • Cramp Bark
            • Crystal Deodorant Stone
            • Damiana
            • Dandelion
            • Devil's Claw
            • Dong Quai
            • Dragon's Blood
            • Dulse
            • Echinacea
            • Einkorn
            • Elderberry / Elderflower
            • Elecampane
            • Elemi
            • Eucalyptus
            • Evening Primrose
            • Eyebright
            • Fennel
            • Fenugreek
            • Feverfew
            • Flaxseed
            • Fo-Ti
            • Frankincense
            • Freekeh
            • Gentian
            • Geranium
            • Ginger
            • Ginkgo Biloba
            • Goji Berry
            • Goldenrod
            • Goldenseal
            • Gotu Kola
            • Grapefruit
            • Grapeseed
            • Greek Jasmine
            • Greek Rose
            • Green Tea
            • Guarana
            • Guayusa
            • Guduchi
            • Guggul
            • Gutweed Seaweed
            • Gymnema
            • Gynostemma
            • Hawthorn Berries
            • Hemp
            • Hibiscus
            • Honey Mushroom
            • Hoodia Gordonii
            • Horny Goat Weed
            • Horsetail
            • Hyssop
            • Icelandic Moss
            • Irish Moss
            • Jasmine
            • Jojoba
            • Juniper Berry
            • Kelp
            • Korean Ginseng
            • Lady's Mantle
            • Lavender
            • Lemon
            • Lemon Balm
            • Lemongrass
            • Lemon verbena
            • Lentils
            • Lime Flower
            • Lion's Mane Mushroom
            • Liquorice
            • Lucuma
            • Lupine
            • Maca
            • Macadamia
            • Maitake Mushroom
            • Mandarin
            • Manjistha
            • Maple Syrup
            • Marigold
            • Marjoram
            • Marshmallow
            • Meadowsweet
            • Mesima Mushroom
            • Milk Thistle
            • Millet
            • Mistletoe
            • Moringa
            • Motherwort
            • MSM Powder
            • Mucuna pruriens
            • Mugwort
            • Muira Puama
            • Mullein
            • Mung Beans
            • Myrrh
            • Myrtle
            • Neem
            • Neroli
            • Nettle
            • Noni
            • Oat Grass
            • Olive
            • Opoponax
            • Oyster Mushroom
            • Palo Santo
            • Papaya / Papaya Seed
            • Passion Flower
            • Pata de Vaca
            • Patchouli
            • Pau D'Arco
            • Pea
            • Peach Kernel
            • Peanut
            • Pepper Dulse
            • Peppermint
            • Pine
            • Pistachio
            • Plantain
            • Pomegranate
            • Popping Corn
            • Prunes
            • Psyllium
            • Pumpkin Seed
            • Purple Corn
            • Quebra Pedra
            • Quinoa
            • Raspberry
            • Red Clover
            • Rehmannia
            • Reishi Mushroom
            • Rhodiola rosea
            • Rice
            • Rooibos
            • Rose
            • Rosehip
            • Rosemary
            • Safflower
            • Sage
            • Salt
            • Sandalwood
            • Sandarac
            • Sargassum Seaweed
            • Sarsaparilla
            • Sassafras
            • Saw Palmetto
            • Schisandra
            • Sea Buckthorn
            • Sea Lettuce
            • Sea Spaghetti
            • Senna
            • Shatavari
            • Shea
            • Shiitake
            • Shilajit
            • Siberian Ginseng
            • Skullcap
            • Slippery Elm
            • Snow Fungus
            • Soursop / Graviola
            • Spinach
            • Spirulina
            • Stevia
            • St John's Wort
            • Suma root
            • Sunflower Seeds
            • Sweet Violet
            • Tayuya
            • Tea Tree
            • Teff
            • Thyme
            • Tongkat Ali
            • Tribulus terrestris
            • Triphala
            • Tulsi
            • Turkey Tail Mushroom
            • Turmeric
            • Valerian
            • Vanilla
            • Vervain
            • Vetivert
            • Wakame
            • Walnut
            • Watermelon
            • Wheatgerm
            • Wheatgrass
            • White Mulberry
            • White Sage
            • White Willow Bark
            • Wild Cherry
            • Wild Lettuce
            • Wild Yam
            • Witch Hazel
            • Wood Ear Mushroom
            • Wormwood
            • Xylitol
            • Yacon
            • Yarrow
            • Yellow Dock
            • Yerba Mate
            • Ylang Ylang
            • Zhu Ling Mushroom
          • By Latin Name
          • a b c d e f g h i j l m n o p r s t u v w x z
            • Achillea millefolium
            • Actaea Racemosa
            • Adansonia digitata
            • Agaricus blazei
            • Agathosma betulina
            • Agave tequilana
            • Agrimonia eupatoria
            • Alchemilla vulgaris
            • Aloe Barbadensis Miller
            • Aloysia citrodora
            • Althaea afficinalis
            • Amaranthus
            • Andrographis paniculata
            • Andropogon Zizanioides
            • Angelica sinensis
            • Annona muricata
            • Apium graveolens
            • Arachis hypogaea
            • Arctium lappa
            • Arctostaphylos Uva-Ursi
            • Argania
            • Armillaria mellea
            • Arnica Montana
            • Aronia melanocarpa
            • Artemisia absinthum
            • Artemisia Vulgaris
            • Arthrospira platensis, and Arthrospira maxima
            • Aspalathus linearis
            • Asparagus racemosus
            • Asphaltum punjabianum
            • Astragalus membranaceus
            • Auricularia auricula-judae
            • Avena Sativa
            • Azhadiracta indica
            • Bacopa monniera
            • Berberis vulgaris
            • Bertholletia excelsa
            • Beta vulgaris
            • Borago officinalis
            • Boswellia
            • Brassica oleracea
            • Bursera graveolens
            • Calendula officinalis
            • Camellia sinensis
            • Cananga odorata
            • Canarium luzonicum
            • Cannabis Sativa
            • Capsicum annuum
            • Carica papaya
            • Carthamus tinctorius
            • Cayaponia tayuya
            • Centaurium erythraea
            • Ceratonia siliqua
            • Cetraria islandica
            • Chenopodium Quinoa
            • Chlorella vulgaris
            • Chondrus crispus
            • Cicer Arietinum
            • Cinnamon zeylanicum
            • Citrullus lanatus
            • Citrus aurantium
            • Citrus bergamia
            • Citrus Limonum
            • Citrus Nobilis
            • Citrus paradisi
            • Cnicus benedictus
            • Cocos nucifera
            • Cola nitida
            • Commiphora myrrha
            • Commiphora wightii
            • Cordyceps sinensis
            • Coriandrum sativum
            • Crataegus laevigata
            • Cucurbita pepo
            • Curcuma longa
            • Cyanococcus
            • Cymbopogon flexuosus
            • Cymbopogon nardus
            • Cynara scolymus
            • Daemomorops draco
            • Dioscorea villosa
            • Echinacea Purpurea
            • Elettaria cardamomum
            • Eleutherococcus Senticosus
            • Elymus Repens
            • Emblica officinalis, Terminalia bellirica, Terminalia chebula
            • Epimedium sagittatum
            • Equisetum arvense
            • Eragrostis tef
            • Erythroxylum catuaba
            • Eucalyptus globulus
            • Eupatorium perfoliatum
            • Euphrasia
            • Eurycoma longifolia
            • Euterpe oleracea
            • Fagopyrum Esculentum
            • Filipendula ulmaria
            • Foeniculum vulgare
            • Fucus vesiculosus
            • Galium aparine
            • Ganoderma lucidum
            • Gentiana
            • Ginkgo biloba, Salisburia adiantifolia, Salisburia macrophylla
            • Glycyrrhiza glabra
            • Gracilaria
            • Gymnema sylvestre
            • Gynostemma pentaphyllum
            • Hamamelis virginiana
            • Harpagophytum procumbens
            • Helianthus annuus
            • Hericium erinaceus
            • Hibiscus sabdariffa
            • Himanthalia elongata
            • Hippophae rhamnoides
            • Hoodia Gordonii
            • Hordeum vulgare L
            • Hydrastis canadensis
            • Hydrocotyle asiatica
            • Hypericum perforatum
            • Hyssopus officinalis
            • Ilex guayusa
            • Ilex paraguariensis
            • Inonotus obliquus
            • Inula helenium
            • Jasminum
            • Juglans nigra
            • Juglans Regia
            • Juniperus communis
            • Juniperus virginiana
            • Lactuca virosa
            • Laminara digitata
            • Lavandula angustifolia
            • Lentinula edodes
            • Leonurus cardiaca
            • Lepidium meyenii
            • Linum Usitatissimum
            • Liquidambar orientalis
            • Lupinus
            • Lycium barbarum
            • Macadamia integrifolia
            • Malus domestica
            • Matricaria Chamomilla
            • Maytenus laevis
            • Medicago Sativa
            • Melaleuca alternifolia
            • Melissa officinalis
            • Mentha × piperita
            • Morinda citrifolia
            • Moringa oleifera
            • Morus alba
            • Musa
            • Mycaria dubia
            • Myrtus Communis
            • Nepeta cataria
            • Ocimum basilicum
            • Ocimum tenuiflorum
            • Oenothera biennis
            • Origanum marjorana
            • Oryza sativa
            • Osmundea pinnatifida
            • Palmaria palmata
            • Panax Ginseng
            • Panicum miliaceum
            • Passiflora incarnate
            • Paullinia Cupana
            • Pelargonium graveolens
            • Persea americana
            • Petasites
            • Phaseolus
            • Phellinus Linteus
            • Phyllanthus emblica
            • Phyllanthus niruri
            • Pinus sylvestris
            • Piper nigrum
            • Pistacia vera
            • Pisum sativum L.
            • Plantago major
            • Plantago ovata
            • Pleurotus ostreatus
            • Pogostemon cablin
            • Polygonum multiflorum
            • Polyporus umbellatus
            • Pouteria Lucuma
            • Prunis dulcis
            • Prunus armeniaca
            • Prunus Domestica
            • Prunus persica
            • Prunus serotina
            • Ptychopetalum
            • Rehmannia glutinosa
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    The Battle of the Protein Powders - Is Pea the New Whey?

    Vicki Howd 09 November 2015
    Sports Nutrition
    Superfoods
    Protein Powder Dumbbell

    Just like in the world of fashion, hype is something that can also surround food!

    An ongoing “trend” is protein powders, with whey often being referred to as the “King of the Protein Supplements”.   However, no longer is whey protein the only contender for the throne as plant based protein becomes more available – pea protein in particular has been gaining a dedicated following of vegan athletes.

    In this article we are going to take an in-depth look at why Pea Protein is gaining ground as a fabulous alternative to animal derived proteins - in particular Whey!

    What Are They?

    Pea protein is a natural, highly soluble and digestible plant-based protein that is derived from yellow peas, also known as split peas.  Whey protein is one of the two major groups of protein found in milk (around 20% - 30% is whey) and is produced when making cheese.  When the milk is curdled it splits into “curds and whey”, the curds are used to make cheese and the whey is pasteurised and dried into powder.  Whey is also highly soluble and easy to digest.

    Why Supplement?

    As most people will be aware, our bodies need a certain amount of protein each day to function at an optimal level.  Out of the protein we eat we need to obtain 9 essential amino acids from our food as our bodies cannot produce them.  Most people have no problem acquiring these important nutrients as protein is abundant in most of our foods - animal products in particular contain “complete protein” (containing all 9 essential amino acids), however, many vegetables, seeds and nuts also provide complete proteins.  The explosion in protein powder supplements has its roots in athletics and body building.  A growing body of evidence shows that consuming high quality protein has a beneficial effect on lean muscle mass and boosts energy levels - this in turn allows for more vigorous workouts and potential benefits in competition.  Protein powders are a quick and easy way to supplement your protein intake and protect muscles before and after training or competing.

    Branched Chain Amino Acids

    Both whey and pea proteins are high in something called “Branched Chain Amino Acids” (BCAAs) – these are three of the nine essential amino acids; leucine, isoleucine and valine – they are called branched-chain because their structure has a “branch” off the main trunk of the molecule.  The combination of these three essential amino acids makes up approximately one third of skeletal muscle in the human body.  In order to get energy the body can actually breakdown muscle to gain access to these BCAAs.  Therefore, by supplying them during or after a workout, muscles and other tissues are spared from breakdown which occurs as a natural part of metabolism.

    Leucine, BCAAs, Protein Powders

    Leucine is the most readily oxidised BCAA and works in conjunction with the other two BCAAs to protect muscle and act as fuel for the body.  They promote the healing of bones, muscle tissue and skin.  When looking for a protein supplement, athletes and bodybuilders will generally look for proteins that are particularly high in leucine - both whey and pea proteins contain a generous amount of leucine (approximately 8g per 100g in both proteins).

    Isoleucine stabilises and regulates blood sugar and energy levels, when coupled with the other two BCAAs they enhance energy, increase endurance and aid in the healing and repair of muscle tissue.

    Valine also aids in muscle metabolism, tissue repair and the maintenance of proper nitrogen balance in the body.

    Whey and pea protein both contain similar amounts of BCAAs, whey is fast digesting meaning it is emptied from the stomach quickly resulting in a rapid and large increase in plasma amino acids.  Studies show that whilst pea protein has a 90% digestibility rate, absorption is slightly slower.  The advantage of this aspect of pea protein is the positive effect it has on satiety – this is the satisfied feeling of being full after eating. 

    Recent scientific research demonstrated satiety is associated with certain gastro-intestinal peptides which stimulate your nervous system to start or stop you from eating.  Higher PYY (peptide YY) levels promoted by pea protein delay gastric emptying keeping you feeling fuller for longer.  Another peptide is ghrelin which is primarily secreted by the stomach and helps to stimulate your appetite – studies show lower ghrelin levels indicate a delay in the return of your appetite after a meal.  As pea protein promotes lower levels of ghrelin the potential for you to feel full could increase making it a great protein powder for weight loss!

    Indigo Herbs Comparison:

    As part of our commitment to plant-based power we compared a grass fed organic whey protein (containing 77g protein per 100g) to an organic pea protein (containing 78g per 100g).  The whey protein has a very silky texture and is pleasant to consume, the pea protein was denser in consistency also with a pleasant texture and taste.  Whey protein contains calcium, phosphorus and iron and is high in leucine (the essential amino acid known for its role in muscle protein synthesis), pea protein is a good source of B vitamins and the minerals phosphorus, magnesium, zinc, copper and manganese, is also high in leucine and high in the conditional amino acid arginine (also used for muscle building).  The protein shakes were used as a breakfast replacement in both cases – whilst they both certainly delivered in the energy stakes the pea definitely has the edge when it comes to satiety! 

    Comparison of Essential Amino Acids in Whey and Pea Proteins

    Taken from a research paper looking at Whey Protein as a functional food and whether Pea Protein can be substituted for people with sensitivities to whey (link provided below):

    Amino Acid                                        Whey (g/100g)                  Pea (g/100g)

    Histidine                                               1.3                                          2.52

    Isoleucine                                            4.7                                           5.59

    Leucine                                                8.09                                        8.44

    Lysine                                                  6.87                                        6.82

    Methionine & Cysteine                         3.57                                        2.07

    Phenylalanine & Tyrosine                    4.65                                        9.25

    Threonine                                           5.35                                        4.34

    Tryptophan                                         1.43                                        1.06

    Valine                                                  4.48                                        5.27

    This table demonstrates that pea protein compares very favourably gram for gram with whey protein making it an effective substitute for dairy protein.  The Nutritionist and author of this paper, Carol Murrell, goes on to say about whey, “A comprehensive functional food which supplies key proteins such as lactoferrin and immunoglobulins in addition to amino acids”; and about pea, “Ideal for vegetarians (vegans) and/or individuals with sensitivity issues.” 

    Lactoferrin is a glycoprotein which exerts its effect by regulating iron absorption, immunoglobulins have the potential to modulate immune response in humans.  This can be viewed as an added benefit to whey, however, pea contains the antioxidant minerals manganese and copper – oxidative stress being a major contributing factor to impaired immune function.  Copper is also known for its role in supporting the immune system and the transportation of iron in the body.

    So is Pea the New Whey?

    Both protein powders provide the 9 essential amino acids and contain high amounts of BCCAs.  Whilst whey is the more famous of the two, pea protein has certainly been gaining a lot of attention in nutritional circles.  Interestingly, a recent study involving 161 male participants (aged 18 to 35) showed that those taking pea protein had an increase in muscle thickness of 20%, whey 16% and the placebo 9%.  Pea protein was most effective on untrained subjects and those getting back to the gym after an extended absence.  It seems to be a dead heat - with both proteins offering similar health benefits, pea protein is an impressive alternative for those who are sensitive to dairy and/or are committed to vegan diet.

    Sources for this article:

    http://www.precisionnutrition.com/all-about-bcaas

    http://www.sciencedirect.com/science/article/pii/S003193840800005X

    http://www.jissn.com/content/12/1/3

    http://www.cnelm.com/NutritionPractitioner/Issues/Issue_11_1/Articles/5%20WheyProtein-%20final.pdf

    http://www.jissn.com/content/10/S1/P12

    http://www.foodandnutritionresearch.net/index.php/fnr/article/view/25622

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    Vicki Howd

    Vicki worked with Indigo Herbs for many years, writing our natural health guide and informational blogs. She is passionate about natural health and nutrition and believes nature has a well stocked medicine cabinet that provides us with a plant for every ailment!

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