All bodybuilding practitioners know this. To build muscle, you have to train, but also eat well. However, this diet must contain enough proteins , because they deliver the amino acids necessary to build the muscle fibers. But, it is sometimes difficult to consume enough protein and many practitioners therefore turn to food supplements, including the famous and unstoppable Whey . Yet there are alternatives. The rice protein is one. That's what we're going to see.
Rice Protein VS Whey
Whey is generally presented as the queen of protein powders. It would be superior to all others when it comes to bringing amino acids quickly to the muscles just after training. But, in fact, is that really the case?
In fact, according to an American study published in the Nutrition Journal, this is not the case. In this study, two groups of 12 young men were observed. Both groups followed the same weight training program for 8 weeks, with 3 sessions per week. The difference is that the first group received 48 g of whey just after training and the second group of 48 g of rice protein at the same time.
The result will surprise more than one, but there was no significant difference between the gains in physical performance or the body composition of the two groups. Which means that both groups gained strength, muscle mass and lost fat in the same way, despite the absorption of two different sources of protein after training. The Whey has not demonstrated its superiority to rice protein on this occasion.
However, vegetable proteins are generally criticized for being less rich in certain amino acids, in particular in leucine whose anabolic properties are known. But, it seems that in high dose , the difference between Whey and vegetable protein is not so flagrant, despite its richness in leucine.
The Benefits of Rice Protein
The main advantage of rice protein is that it is a vegetable protein. It can therefore be suitable for those who do not want to consume animal products, like vegetarians, but who still want to add proteins to their diet. In fact, eating vegetarian food is usually a challenge when you want to consume a large amount of protein. A supplement like rice protein may fall to the peak to solve the problem.
Second, rice protein contains neither lactose nor gluten. It is therefore suitable for all those who are intolerant of it or who simply do not want to consume it.
The defects of rice protein
Although rice protein appears to be as effective as whey, and is suitable for both vegetarians and lactose intolerant, it does have some disadvantages.
The rice protein is obtained from brown rice, that is to say whole rice. The envelope of this rice contains a large quantity of phytic acid , a substance which binds to certain minerals, preventing them from being absorbed by the organism. This is what can cause deficiencies in vegetarians who eat a lot of whole grains.
Normally, the brown rice is germinated before being processed into a food supplement. This makes it possible to eliminate some of the phytic acid through an enzyme, the phytase, also present in rice.
The second problem with powdered rice protein is lectins. Lectins are proteins found in cereals and used as natural insecticides. These substances would act on several levels in the human body, causing certain disorders and favoring certain diseases.
According to the manufacturers, the process used in the manufacture of the rice protein would eliminate these harmful substances, at least in part.
To conclude, rice protein, although interesting in some cases, does not seem to be the ultimate alternative to whey or other protein powder. You can integrate it into your nutritional plan but we advise you not to abuse it.
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| Brown Rice |
Rice Protein VS Whey
Whey is generally presented as the queen of protein powders. It would be superior to all others when it comes to bringing amino acids quickly to the muscles just after training. But, in fact, is that really the case?
In fact, according to an American study published in the Nutrition Journal, this is not the case. In this study, two groups of 12 young men were observed. Both groups followed the same weight training program for 8 weeks, with 3 sessions per week. The difference is that the first group received 48 g of whey just after training and the second group of 48 g of rice protein at the same time.
The result will surprise more than one, but there was no significant difference between the gains in physical performance or the body composition of the two groups. Which means that both groups gained strength, muscle mass and lost fat in the same way, despite the absorption of two different sources of protein after training. The Whey has not demonstrated its superiority to rice protein on this occasion.
However, vegetable proteins are generally criticized for being less rich in certain amino acids, in particular in leucine whose anabolic properties are known. But, it seems that in high dose , the difference between Whey and vegetable protein is not so flagrant, despite its richness in leucine.
The Benefits of Rice Protein
The main advantage of rice protein is that it is a vegetable protein. It can therefore be suitable for those who do not want to consume animal products, like vegetarians, but who still want to add proteins to their diet. In fact, eating vegetarian food is usually a challenge when you want to consume a large amount of protein. A supplement like rice protein may fall to the peak to solve the problem.
Second, rice protein contains neither lactose nor gluten. It is therefore suitable for all those who are intolerant of it or who simply do not want to consume it.
The defects of rice protein
Although rice protein appears to be as effective as whey, and is suitable for both vegetarians and lactose intolerant, it does have some disadvantages.
The rice protein is obtained from brown rice, that is to say whole rice. The envelope of this rice contains a large quantity of phytic acid , a substance which binds to certain minerals, preventing them from being absorbed by the organism. This is what can cause deficiencies in vegetarians who eat a lot of whole grains.
Normally, the brown rice is germinated before being processed into a food supplement. This makes it possible to eliminate some of the phytic acid through an enzyme, the phytase, also present in rice.
The second problem with powdered rice protein is lectins. Lectins are proteins found in cereals and used as natural insecticides. These substances would act on several levels in the human body, causing certain disorders and favoring certain diseases.
According to the manufacturers, the process used in the manufacture of the rice protein would eliminate these harmful substances, at least in part.
To conclude, rice protein, although interesting in some cases, does not seem to be the ultimate alternative to whey or other protein powder. You can integrate it into your nutritional plan but we advise you not to abuse it.
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