Rice Protein VS Whey Protein : Which one is best

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.

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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The 6 Best Suppliments for For Body Building

The best 6 supplements to take for building muscles

Indispensable supplements? Not necessarily. Some are in any case much more useful than others to gain muscle. Indeed, there are a handful of supplements that demonstrate true effectiveness while others do not, in fact, have any interest. Here is a list of the ones you should consider worthy of your food program to give you a little help.

Whey Protein
A practitioner, who wants to take muscle mass, necessarily needs a larger amount of protein than a person who does not practice any sport. It is therefore necessary to consume a larger quantity via food, thanks to foods such as meat, fish, eggs and dairy products. But, it is also possible to make use of a food supplement like whey to meet your needs.
Obviously, there are other proteins in powder! But, whey has the advantage of being assimilated quickly. This places it at the top of this type of supplements for your snack right after workout. Thanks to it, you will refuel the amino acids at the moment when your body will be the most demanding. Taking Whey can help you better recover and therefore take muscle more effectively.

Creatine
The Creatine is a supplement that makes a lot of attention, especially because it has been unfairly linked to doping cases, by ignorant media. No, creatine is not a doping agent and is not forbidden.
On the other hand, it is effective as a food supplement. It causes an increase in the amount of water inside the cells, which makes it possible to improve the absorption of the nutrients by these cells. In addition, this may cause a more swollen appearance in the muscles. But, that's not all, creatine helps increase the availability of ATP, the primary source of muscle fuel. In other words, thanks to creatine, You will be able to perform a few more repetitions on your series, which will therefore promote muscle mass gain. In addition, creatine will also increase but slightly the rate of certain hormones that can help in the growth of muscles.

The BCAA
The name BCAA designates three branched amino acids: leucine, isoleucine and valine. Together they have an anabolic action and can therefore promote muscle mass gain. They can also act as fuel and prevent muscle catabolism.
If you take BCAAs before, during and after the session, you should improve your performance and recovery. This can therefore promote muscle mass gain.
Know that whey is already rich in BCAA, it is rather useless to take both at the same time.

Carbohydrates
The carbohydrates represent one of the body of fuel. Some add-ons are specially designed for you, but you need to know when to use them.
The first type of carbohydrate is powders, such as oats , which have a moderate Glycemic Index and can be used for snacks.
The second type of carbohydrate, it is those who have a much higher GI as Dextrose, the Maltodextrin , the Vitargo or Waxy Maize . It is best to avoid using them in snacks because they would cause a sharp rise in blood sugar. On the other hand, if you use them in your exercise drink , during your workout, they can help you reduce fatigue and increase your performance. As you bring enough fuel to your body, it will not have to draw into your muscle stores and you will recover faster after your workout. All this helps to improve your muscle mass.

Caffeine
One of the three pillars of muscle building is training and therefore performance. To promote the muscle mass, it takes intense sessions and know to go to the limit of its limits. However, attacking a workout with little motivation or feeling a slight tiredness can quickly stall performance. In this kind of case, caffeine has the advantage of giving a big boost and can even help improve your performance by reducing the painful sensations. So it's a great asset to make effective sessions. Be careful though not to take too much as it is a supplement that can be dangerous in high doses.

The winners
This kind of supplement is a mixture of proteins, carbohydrates and fats supposed to bring in extra calories. They have been designed for mass acceptance. However, the vast majority of these products are poorly formulated. They then contain ingredients of poor quality and that will not be useful to the body at the time of setting. They are not the best choice for most practitioners. Better is a solid diet with carbohydrates whose GI is low and whose fats are useful.

Nonetheless, some gainers are still worthy of interest for people who have the most difficulty in gaining mass because it requires them to eat a lot. In their case, they should choose a wincer formulated with carbohydrates whose Glycemic Index is reasonable and which does not contain too many additives. The best thing is to buy the ingredients separately: whey, oatmeal, a spoon of rapeseed oil and the trick is played.