How To Take Rice Protein Powder
Setting your dosage and timing goals is almost as important is picking the protein powder itself. Heres a quick rundown on science-based protein dosages for different goals.
How Much to Take
- For Building Muscle
If youre wanting to build muscle mass, research has shown that youll need more protein than most people consume. The ideal range is 0.73 to 1.1 grams of protein per pound of bodyweight, or 1.6 to 2.4 grams per kilogram of weight.A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsDo athletes need more dietary protein and amino acids? If youre sticking with a heavier workout schedule, youll want to lean toward the higher end of that spectrum.
If youre trying to get as much protein as possible out of your rice protein powder, we recommend Naked Rice organic protein powder for its high protein content. If you want a more complete amino acid profile, we recommend Isopures organic pea and brown rice protein powder.
- For Weight Loss
If youre trying to keep a lower calorie count, NOW Sports sprouted brown rice protein powder has the highest protein-to-calorie ratio of any featured in this guide.
- For Health and Wellness
When to Take Protein
- For Building Muscle
If youre wanting to build muscle mass, research has shown that you want to take your rice protein right after your workout.
Benefits of post-workout protein:
- For Weight Loss
Source Naturals Brown Rice Protein Powder
- Easy way to boost protein intake
Who makes it: This product is made by Source Naturals, a well known and reputable supplement manufacturer based in the US. For many years, Source Naturals has been hard at work creating innovative and effective health supplements.
Bottom line: The serving size is pretty tiny so youll want to take more than one serving. Its also a bit expensive for what it is.
|Where to Get It|
Does Brown Rice Protein Powder Have Any Side Effects
Brown rice protein powder has not been linked to causing any side effects. However if you have any allergies to white rice, brown rice or any form of rice for that matter you should not use rice based protein sources.
If you do not have any allergies to it, you should not have a problem using a rice based protein intake.
Rice Protein Vs Whey Protein Can It Compete
Brown rice protein powder stands up well when compared to its non-vegan counterparts and in particular to whey protein, the most popular protein powder on the market.
In terms of allergens and dietary requirements, brown rice protein powder is far more accessible to many than whey protein.
Whey is a by-product of cheese production a watery liquid that sits on top of cheese or yoghurt, as a result of natural separation.
This is then processed into the protein powder so readily found on the health and fitness market. However, because whey protein is a dairy by-product, it is unsuitable for those following a vegan or lactose-free diet.
Nutritionally, brown rice protein powder and whey protein powder stack up in a remarkably similar manner.
Both contain all nine essential amino acids: but as brown rice protein powder is so often combined with another vegan protein, pea protein powder, it enjoys boosted amounts of all nine in this blend above and beyond that reached by whey protein alone.
A medical study was conducted over an eight-week period to directly compare the effect of rice protein powder and whey protein powder on body composition and exercise performance. It found that the vegan option delivered comparable results to whey even when not mixed with another protein powder to upgrade it to a complete protein!
Yep, take that, whey vegan protein is the future.
The Ultimate Veggie Protein Blend Starts With Rpi
Rice Protein is commonly blended with Pea Protein to produce a powder with a balanced spectrum of amino acids.
While Rice Protein is high in the sulfur-containing amino acids, cysteine and methionine, but low in lysine, Pea Protein is low in cysteine and methionine but high in lysine, so theyre a perfect match when combined!
Together Rice and Pea proteins offer a superior amino acid profile that is comparable to dairy or egg proteins, but without the potential for allergies or intestinal issues that some users have with those proteins.
Whats more, the light, fluffy texture of Pea Protein Isolate tends to smooth out the strong, chalky flavour of the Rice Protein.
Keen to give it a try? Check out Earth Protein, our premium Pea and Rice blend.
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Should You Switch To Rice Protein
Rice protein powder comes with its own set of benefits and drawbacks that might make it the perfect protein powder for you, but its definitely worth trying!
You shouldnt worry about leaving any gains on the table if youre mindful of how much youre taking. Furthermore, if youre eating whole foods complete with plenty of calories, then rice protein would be a great supplement for you to try.
Theres always the option of buying a plant-based protein blend that has all the benefits without the drawbacks of lactose intolerance. As with all things when it comes to fitness and your body, it all comes down to your body and how it reacts to foods like dairy.
© 2021 Steel Supplements. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FDA. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT DISEASE. *EXERCISE AND PROPER DIET ARE NECESSARY TO MAINTAIN RESULTS. RESULTS ARE NOT GUARANTEED AND VARY DEPENDING UPON STARTING POINT, GOALS, AND EFFORT. BY SUBMITTING YOUR INFORMATION, YOU HAVE RECEIVED, READ AND AGREE WITH THE TERMS OF THIS PROMOTION AND CONSENT AND REQUEST TO BE CONTACTED,INCLUDING BY AUTO-DIALED TELEMARKETING CALLS, SMS, AND/OR EMAILS, BY OR ON BEHALF OF STEEL SUPPLEMENTS, AND THEIR AFFILIATES AND VENDORS AT MY PHONE NUMBER AND EMAIL ADDRESS REGARDING THEIR PRODUCTS AND SERVICES.
Myth: Rice Protein Is Incomplete Protein And Does Not Count Towards Your Daily Protein Needs
Truth: Eating rice protein is much like eating the protein from a bowl of oatmeal, handful of peanuts or a slice of bread. Like other grain-based proteins, it is low in lysine and is therefore considered an incomplete protein. It needs to be combined with complementary protein sources which are high in lysine such as from beans or legumes. However, this doesnt mean it doesnt count toward your daily protein needs, especially if your diet is lush and varied. According to the CDC, complementary proteins do not have to be consumed in one meal they can be eaten separately throughout the day.
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Rice Protein Lab Testing Results
At Bulk Nutrients we take our products purity very seriously.
To maintain our Rice Proteins consistent high quality, we send a cross section of our product range away to be tested for protein purity by the National Measurement Institute each month.
The NMI is a laboratory run by the Australian Government, which is used for police forensic testing, SIA – Sports Integrity Australia drug screening and by multinational food manufacturers for quality and safety testing.
NMI has conducted many hundreds of tests on Bulk Nutrients products for more than 6 years.
Why Take Brown Rice Protein
Not unlike protein obtained from dairy products, brown rice protein possesses many benefits in terms of body health and fitness. It provides a simple yet comprehensive protein source for vegans and vegetarians in order to complete their diet. It also offers a safer option for individuals with gluten, soy or dairy allergies due to its hypo-allergenic characteristic .
Supplements like brown rice protein help to burn up fat since proteins have a thermic effect due to the heat created during digestion. Protein requires a lot of energy to be digested, which implies that a lot of calories are burned after eating a protein meal. Therefore, it would make a lot of nutritional sense to build a weight loss strategy around brown rice powder, which is a lean source of protein.
Also, organic protein powder helps in balancing the insulin effect and blood sugar of the body. This is essential in the case of weight loss efforts. Since the body isnt receiving as much food intake as it has become accustomed to, there would tend to be a spike in the blood sugar in response to food intake, which would cause the pancreas to secrete the hormone insulin in order to expedite the storage of presently circulating nutrients.
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Next Five: Rice And More
Weve listed five rice protein powders that contain only rice as a protein source. Here are five with other plant-based protein sources in addition to rice.
Why might you want other protein sources instead of just rice? Well, even though brown rice is a complete protein source, its pretty low in the amino acid lysine. Other protein sources, such as pea protein in particular, can fill that gap.
So here are five plant-based protein powders that blend rice with other protein sources for a more robust amino acid profile.
Brown Rice Protein Vs Pea Protein
When it comes to supplementing with a plant protein, many people find themselves struggling to choose between pea protein and brown rice protein. Both pea protein and brown rice protein are great options. They each have their own set of pros and cons: Pea protein is low in methionine but rich in lysine, while brown rice protein is low in lysine but contains methionine.
Like brown rice protein, pea protein is a plant protein that is comparable to whey protein. In a 2015study published in the Journal of the International Society of Sports Nutrition, male participants between the ages of 18 and 35 followed the same 12-week upper-body lifting program. One group supplemented with 25 grams of pea protein twice a day, and another took the exact same amount of whey protein. Although the 25 grams of protein from pea protein delivered around two grams of leucine, compared to 2.65 grams for whey, both fell right in the middle of the optimal leucine range. Researchers recorded biceps muscle thickness at the beginning and end of the study. At the end of the 12 weeks, both groups showed identical increases in biceps muscle thickness, and both pea protein and whey protein types also showed greater results than placebo.
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What Is Protein Powder
Protein powders are powdered forms of protein that come from plants , eggs, or milk . The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams. Supplements used for building muscle contain relatively more protein, and supplements used for weight loss contain relatively less.
Rice Protein Powder Benefits
Like other protein supplements, rice protein can aid in weight loss and maintenance, and help avoid blood sugar spikes. Rice protein is packed with antioxidants and high in B-vitamins and fiber. Brown rice protein has even been shown in some cases to enhance liver, heart, and kidney function and help regulate cholesterol.
Below, we look at some of the main benefits associated with rice protein powder and how it can help you compared to some of the other options out there on the market.
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Are There Downsides To Using Rice Protein Powder
The only “downside” is that, like almost all plant proteins, it’s not a complete source of amino acids. This is only a problem for people who have inadequate diets and who wouldn’t get the necessary amino acids elsewhere. Protein powder should not be your only source of amino acids or nutrition in general – it should be added to a healthy, whole-foods diet to increase your protein intake.
Let’s look at some ways you can get adequate lysine in your diet while still reaping the benefits of rice protein powder.
There’s a reason why rice and beans are a delicious staple in the diets of humans across the world. Not only do beans taste great with white rice, together they are a complete protein source. Additional sources of lysine in the legume family are:
Side Effects And Precautions
While hemp protein powder is safe for most people, there can be potential side effects.
Since hemp protein contains relatively high amounts of fiber, some people may experience gas, bloating or diarrhea if they consume too much too quickly.
Additionally, those with allergies to hemp should avoid hemp protein powder .
A few animal studies suggest that hemp may be unsafe for pregnant or nursing women, people with anemia and those with poor immunity, but human studies are needed .
Though hemp is in the same plant family as marijuana, hemp seeds contain very little of the psychoactive compound THC. Research shows that eating up to 0.67 pounds or 300 grams of hulled hemp seeds per day does not interfere with urine drug tests .
Hemp is safe for most people, though it can cause digestive problems. It should be avoided by anyone with hemp allergies and certain medical conditions. This protein powder does not contain enough THC to affect drug test results.
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Benefits Of Protein Supplements
The following information is summarized from our complete protein powder guide. You can find more thorough information there.
- Building and Preserving Muscle Mass
There are several factors at play, but two immediate benefits kick in when drinking that post-workout protein shake. First, the supply of amino acids from the protein stops the body from breaking down muscle tissue. Second, the body starts to create muscle tissue at a higher rate when supplied with plenty of amino acids directly following a workout.Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.Postexercise net protein synthesis in human muscle from orally administered amino acidsProtein requirements and muscle mass/strength changes during intensive training in novice bodybuilders.Effects of exaggerated amino acid and protein supply in man.
- Boosting Performance and Decreasing Soreness
Protein supplements help with more than just muscle size. Research has shown that drinking a protein shake after workouts leads to increased strength, performance levels, and one repetition max.21Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humansEffects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength
What To Look For In A Good Rice Protein Powder
The first step to determine whether any kind of rice protein powder is a suitable choice for you is to examine its specific nutrition information. Depending on what your daily caloric needs are, the standard serving size of a certain brand of rice protein powder may or may not be efficient enough to fit into your daily ideal intake.
Next, consider your health and fitness goals. If youre looking to lose weight, then examine whether or not the caloric density of the rice protein powder of interest can fit into your diet without sending you into a surplus.
What are your macronutrient needs? Rice protein powder, just like anything else that you consume, will contribute to your total daily macronutrient intake proportions at the end of the day in some capacity.
Based on what your macronutrient intake distribution already is, you may or may not have a pronounced need for additional protein intake. Make sure that you have an accurate idea of just how much protein you need to supplement your diet with to reach an optimal level before deciding to buy the first rice protein powder that you see. Accurately measuring out the right amounts of rice protein powder to meet your daily macronutrient values will allow you to make the most well-informed purchase possible.
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Brown Rice Protein Sideeffects
Popular belief suggests that brown rice in itself poses no threat to human health. This is mainly due to its protein and high fiber content, which is also present in brown rice protein powder. However, the fact remains that there is a particular dangerous ingredient usually found in brown rice especially when it does not undergo proper processing. Similarly, the protein supplement would contain this dangerous ingredient due to incomplete processing.
What Is Pea Protein
Pea protein, the protein found in Clean Lean Protein by Nuzest and the entire product line by Nuzest, is harvested from premium European golden peas. Pea protein is made by extracting the soluble pea protein from yellow split peas. It is highly bioavailable and easy to digest, meaning its easy for your body to make the most of the protein and nutrients available. You can read more about pea protein in this helpful guide here.
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Benefits Of Pea Protein
Pea protein is allergen-friendly for those suffering from common food allergens such as dairy, wheat, soy, and egg. Pea protein is also suitable for vegans and those following a plant-based or vegetarian diet.
Even better, pea protein is a highly sustainable protein choice, especially compared to animal proteins, which have a large carbon and water footprint .
Is Pea Protein Better Than Rice Protein
Both brown rice and pea proteins are great from a nutrition perspective, respectively containing 15-22 grams of protein per 100-calorie serving. While pea protein contains a full amino acid profile, rice protein does not. However, when paired together they create a full amino acid profile. So essentially, what rice protein lacks in amino acids, pea protein makes up when paired together.
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