Pea protein or Rice protein?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Pea protein	Rice protein
evidence level	B	C
Sources in the review	2	2
Category	Base	Base
Goals	Mass, Strength, Recomposition	Mass, Strength, Recomposition
Dosage	25 g twice a day (50 g/day) - the dose of a 12-week RCT. A practical guideline: 0.3 g/kg per serving and 1.6-2.2 g/kg of protein per day from all sources.	25-40 g per serving; the daily guideline is 1.6-2.2 g/kg of protein from all sources. There is no studied dose of its own for muscle gain.
When to take	The timing is secondary: the daily amount matters more. It is convenient to take 20-40 g within a few hours after training and distribute the rest over 3-4 servings.	With a sufficient daily amount, the timing does not matter. Usually 25-40 g after training and in one more meal.

The conclusion from the data. In the reference «Pea protein» Level B and 2 sources, while «Rice protein» — Level C and 2. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Pea protein

Was not inferior to whey in a 12-week RCT; less leucine per gram than in milk proteins

Rice protein

A hypoallergenic plant protein, but there are few direct comparative studies

Sources for both items

Other comparisons

Creatine monohydrate or Creatine HCl Creatine monohydrate or Creatine nitrate Whey protein or Casein protein Whey protein or Pea protein Soy protein or Whey protein BCAA (branched-chain amino acids) or Essential amino acids (EAA) Citrulline malate or Arginine Caffeine or Caffeine in chewing gum