Rice can be a decent source of plant-based protein, but it is not considered a complete protein on its own. While rice contains some amino acids, it is lower in certain essential amino acids compared to animal-based protein sources. However, rice protein powder, which is derived from rice and processed to concentrate the protein content, can be a more viable source of plant-based protein.
Rice protein powder is often combined with other plant-based protein sources, such as pea protein, to create a more balanced amino acid profile. By doing so, it can provide a sufficient amount of protein and a broader range of amino acids for individuals following a vegetarian or vegan diet.
Research suggests that rice protein can indeed contribute to muscle building, in fact, studies comparing rice protein and whey protein supplementation have shown similar improvements in muscle gain during a weight training program.
While plant proteins, including rice protein, may generally be absorbed slightly slower than whey protein due to their complex carbohydrate structures, the absorption of leucine, the key amino acid for muscle building, has been found to be faster from rice protein than from whey protein.
On average, 1 cup of white rice contains around 4-5 grams of protein, while brown rice contains slightly more protein providing 5-6 grams per cup.
Brown rice protein is generally considered safe for consumption and is often regarded as hypoallergenic and easily digestible. Brown rice protein is a plant-based protein source that is suitable for individuals with various dietary needs, including those following vegetarian, vegan, or gluten-free diets.