Rice protein C
A hypoallergenic plant protein, but there are few direct comparative studies
Citable fact
«Rice protein» — evidence level C. Dosage: 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. Source: PMID 29722584, permanent link to the source in the list below.
How it works
Brown rice protein isolate. The limiting amino acid is lysine, leucine is about 8%. Digestibility is lower than that of milk proteins, so equivalence in muscle gain can only be assumed with a larger serving.
Dosage and intake
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.
With a sufficient daily amount, the timing does not matter. Usually 25-40 g after training and in one more meal.
Forms
Rice protein isolate (about 80% protein), often in a mixture with pea protein: this fills the lysine gap.
What is confirmed
- Rarely causes allergy: suitable for intolerance to milk, soy and gluten
- In a mixture with pea protein it gives a complete amino acid profile
- A fully plant-based product, suitable for a vegan diet
Adverse effects and limitations
- There are practically no direct RCTs on muscle and strength gains with rice protein; the level of evidence is low
- The limiting amino acid is lysine: on its own the protein is incomplete
- Rice raw material accumulates arsenic, so testing for heavy metals is important
- Digestibility is lower than that of milk proteins: with an equal serving, fewer amino acids are delivered
Interactions
- A mixture with pea protein (usually 70/30) compensates for the lysine and methionine deficiency
Who must not use it
- Under 18 years: Safe as part of the diet; a supplement is justified only when protein is insufficient.
- Pregnancy and lactation: Rice as a food is safe, but concentrated rice protein has not been studied in pregnancy.
- rice allergy
- diabetes mellitus
- chronic kidney disease with protein restriction
Sources
- No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise · Messina M, Lynch H, Dickinson JM · International journal of sport nutrition and exercise metabolism, 2018 · PMID 29722584
- 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 adults · Morton RW, Murphy KT, McKellar SR · British journal of sports medicine, 2018 · PMID 28698222
See also
Comparisons
Open in the app
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