Similar to milk proteins, pea protein contains all essential amino acids, making it a complete protein.

However, the milk proteins have a much better amino acid profile for increasing muscle size and strength compared to pea protein (29).

Despite this, pea protein powder is one of the best plant-based alternatives for men who are vegan or have an intolerance or sensitivity to milk proteins.

One 12-week study in 161 men undergoing upper-body resistance training three times per week with a rest day between each session found that pea protein led to similar gains in muscle size and strength as whey protein (29).

These results suggest that pea protein is a good plant-based alternative to milk-based proteins for building muscle size and strength.

Naked Nutrition and Now Sports both offer a high-protein, low-carb pea protein powder.