No Products in the Cart
Whey protein and brown rice protein powder are both often used by athletes and people who are looking to build lean muscle. When it comes down to which is the better choice, there are several pros and cons to consider.
Whey protein is a dairy-based supplement that’s made from the liquid remaining after milk has been curdled and strained. Whey is considered a complete protein because it contains all nine essential amino acids, which your body cannot produce on its own.
It has been shown to boost muscle growth, improve strength and even help with weight loss. However, whey protein can be a problem for some because it contains lactose, which is the sugar found in milk that can cause digestive issues for those with an intolerance or sensitivity.
Brown rice protein powder is derived from brown rice that’s gone through a process called sprouting, followed by steaming, drying and grinding into a fine powder. Brown rice protein powder is considered a good source of plant-based protein that also provides additional antioxidants, vitamins and minerals when compared to whey protein powder.
Brown rice is gluten-free and low in calories, making it a great option for those who are sensitive to gluten or trying to lose weight. It’s high in B vitamins Brown rice has been partially sprouted before undergoing a process called hydrolysis in which the proteins are separated from the starches and carbohydrates.
The result is a highly digestible product that retains many of its naturally occurring vitamins and minerals — especially B vitamins including thiamin (B1), riboflavin (B2), niacin (B3) and folate (B9).
It’s high in fiber Brown rice protein powder is high in fiber, with an average of 7 grams per 1-ounce serving. One study found that women who consumed more than 18 grams of fiber per day had a 10 percent lower risk of heart disease compared to those who consumed less than 11 grams daily.
Another review found that increasing fiber consumption by just 10 grams per day was linked to lower body weight, blood pressure and cholesterol levels. It’s naturally gluten-free Rice protein powder is made from brown rice, making it naturally gluten-free. This makes it an excellent alternative for individuals with celiac disease or other sensitivities to gluten, as well as anyone following a gluten-free diet.
In addition to the missing allergenic proteins, brown rice protein powder contains much more than just protein. This is a plus for those who aren’t fond of taking multiple supplements.
Brown rice protein powder is a complete protein meaning it has nine essential amino acids that cannot be made by the body and must be obtained from food or supplements. It is also naturally high in fiber, vitamins and minerals such as B vitamins, magnesium and potassium. It is rich in antioxidants that protect our cells from damage caused by free radicals and supports the immune system.
Brown rice is also considered low on the glycemic index meaning it does not break down into sugar too quickly after eating. This makes it an ideal choice for body builders who are trying to maintain muscle mass while losing weight or diabetics.
Another benefit of brown rice protein powder is that it helps control blood sugar levels. Since brown rice contains insoluble fiber, it slows down digestion and keeps you feeling full longer after a meal or snack. Plus, the fiber binds to cholesterol in the digestive tract which then leaves your body instead of being absorbed into your bloodstream.
Brown rice protein is a unique alternative protein powder that is naturally hypoallergenic, vegan and gluten-free. This makes it a great choice for people with allergies or who may be sensitive to soy or whey protein. In addition to being a complete protein that contains all nine essential amino acids, brown rice protein also provides additional health benefits.
The amino acids found in brown rice can help nourish blood vessels, improve kidney and liver function. Brown rice protein is particularly high in cysteine, which can help enhance lung health, boost sports performance and promote the body’s detoxification process.
It is also a source of methionine, which is essential for the synthesis of proteins and many other biomolecules required for survival.
The health benefits of brown rice protein don’t end there: For those looking to build muscle mass, brown rice protein can also deliver similar muscle-building results as whey. For a 2013 study published in Nutrition Journal, researchers at the University of Tampa gave athletes rice protein after resistance exercise over the course of eight weeks.
At the end of the study, the athletes had an increase in lean body mass, decrease in fat-mass, increase in skeletal muscle growth and increased power and strength in ways that were comparable to the results from whey protein supplementation.
Researchers concluded the effects of rice protein were very comparable to those of whey protein. Then when researchers instructed the athletes to use the proteins in larger or maximum doses, the effects of the two protein types were once again comparable, if not equal. Because brown rice is low on the glycemic index, it’s also a great option for diabetics and those trying to lose weight.
It has been said that eating foods low on the glycemic index prevents and even reverses type 2 diabetes. This is where brown rice shines compared to whey protein because it doesn’t cause spikes in blood sugar and insulin levels like whey can.
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. This combination of plant-based proteins is packed with iron, fiber and BCAAs — branched-chain amino acids.
The body has to work harder to digest whole grains than it does to absorb refined grains, which means that brown rice protein powder takes longer to digest. This prevents the body from using it as an immediate energy source. Instead, it provides a steady stream of fuel over time.
Beyond their nutritional value, there are other advantages to choosing pea protein and brown rice protein powders over animal proteins. For starters, these plant-based products are ideal for people who are vegan or vegetarian — or for anyone who wants to avoid consuming animal products. Plus, both proteins can be easily incorporated into other foods and beverages.