Pea Protein vs Soy Protein - Which Is For You?

Animal protein sources like whey and casein have long reigned supreme in the world of protein powders.

Now, sharing part of the spotlight are plant-based proteins, especially pea and soy protein. These alternatives are not just for vegans but also cater to those with dairy allergies or lactose intolerance. Plant-based proteins show some of the same benefits in supporting muscle health and recovery after exercise and improving overall wellness.

Even if you manage to drill it down to two popular options — pea protein vs soy protein — how do you know which is best for you?

1. Pea Protein
Pea protein is one of the complete plant-based proteins and has been shown in human clinical studies to promote muscle health, blood sugar control, appetite control, blood pressure support, and weight loss.

Pea protein is a high-quality protein source that provides all nine essential amino acids that your body cannot create and must get from food. While it's low in methionine but contains adequate lysine, you can get plenty of this essential amino acid from other plant-based foods like brown rice.

Because pea protein shares an amino acid composition similar to whey protein, many studies have suggested that it is just as effective for building muscle.

2. Soy Protein
Soy protein isolate is a concentrated protein powder from soybeans. It usually has a 90% protein content and is a complete protein that contains all nine essential amino acids.
Soy protein isolate has been studied intensely. These studies have shown to support cholesterol control and cardiovascular health, antioxidant mechanisms, and hormonal balance, especially during menopause. Soy protein isolates often contain isoflavones. These flavonoids, often called phytoestrogens, can also help maintain bone health. 

Which One Should You Use?

Choosing between pea and soy protein might ultimately depend on personal factors such as potential allergies, cost, and taste preferences.

Both pea protein and soy protein are good options for plant-based protein powders. However, pea has slightly higher levels of certain amino acids and some may find it easier to digest. 

Pea protein is hypoallergenic, free from the nine major food allergens, making it an ideal choice for those with allergies, while soy is a common allergen. If you are allergic to soy, pea protein naturally becomes your go-to option.

Cost-wise, soy protein is generally less expensive than pea protein due to differences in cultivation techniques, though the difference if often minimal.

Personal preference plays a crucial role as well. Consider how you plan to use the protein — whether it's simply mixing it in a shaker for post-workout consumption or incorporating it into various recipes like smoothies, baked goods, or oatmeal.

Source(s): Dr Michael Murray, Wellness Hub, BODi, TransparentLab