I am reading Matthew Schwartz's wonderful QFT book, but I have stumbled in my attempts to understand his rather brief proof of Goldstone's theorem. The preliminary information is that $$HQ|\Omega\rangle= E_0Q|\Omega\rangle,\tag{28.7}$$ where $Q$ is the conserved charge corresponding to the spontaneously broken symmetry $$Q\equiv\int d^3x\;j^0(x).\tag{28.5}$$ This is fine. However, from this, he claims that one can create states $$|\pi(\vec{\bf{p}})\rangle\equiv\frac{-2i}{F}\int d^3x e^{-i\,\vec{\bf{p}}\cdot\vec{\bf{x}}}j^0(x)|\Omega\rangle\tag{28.8}$$ that have energy $E(\vec{\bf{p}}) + E_0$. If this is true, then it is clear that the state must obey a massless dispersion relation. However, I do not understand how one determines the energy to be $E(\vec{\bf{p}}) +E_0$.
I have seen a similar proof on p. 228 in Zee's book, but there he shows in footnote 3 that $$\hat{P}^i|\pi(p)\rangle = p^i|\pi(p)\rangle,$$ which is not quite the same although it has the same implication. Any ideas?