Whey protein vs Pea protein
Randomised trials comparing pea and whey supplementation during resistance training find equivalent gains in strength and lean mass when protein intake is matched. Pea has less leucine per gram, so a slightly larger serving closes the gap.
Per per kg powder
Greenhouse gaseskg CO₂e / kg
Whey protein
12
Pea protein
3
Protein contentg / 100 g
Whey protein
80
Pea protein
80
Leucineg / 25 g serving
Whey protein
2.7
Pea protein
1.9
Lactosepresence
Whey protein
1
Pea protein
0
Source: Poore & Nemecek (2018), Science · Our World in Data · USDA FoodData Central
Verdict
Pea protein matches whey for muscle gain in trials when total protein is equated.
Questions people ask
Should I combine plant proteins?
A pea-and-rice blend gives a fuller amino acid profile and is the most common formulation for that reason.