Brown rice protein is a simple solution for increasing one’s protein intake, especially for those who value natural ingredients and follow a plant-based diet.
Recommended levels for an adequate dietary protein intake for an adult is 0.8 grams per kilogram of body weight, the average daily intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals.
For those looking to increase lean body mass, as much as 1.2 to 2.0 g/kg bw/d is recommended, providing they actively engage in endurance or strength training.
A 2013 study by University of Tampa compared the effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. The study sought to determine if the post-exercise consumption of rice protein isolate could increase recovery and promote adequate changes in body composition compared to equally dosed whey protein isolate. According to their findings, both are equally effective: rice protein isolate consumption after resistance training decreases fat-mass and increases lean body mass (muscle building) as effectively as whey protein isolate.
Considering similar effectiveness, several aspects tip the scale in favour of brown rice protein. In particular, rice protein stands out as a hypo-allergenic, vegan and easy to digest alternative to whey.
Let’s take a closer look at the awesome benefits of brown rice protein.
Rice protein doesn’t contain ingredients which often cause allergies and intolerances, such as egg and dairy products. Even alternative vegan proteins can be problematic, for instance, some experts advice caution with soy, which contains estrogen-like compounds. In contrast, brown rice allergies are considered to be extremely likely, making this protein a much safer choice for fitness enthusiasts prone to allergies and delicate digestive system, and in fact, for anyone.
As the awareness about the benefits of vegetarian and vegan lifestyle increases, many meat eaters actively think about cutting back and look for ways to avoid the allergens, toxins and unnecessary calories found in animal products. Brown rice provides a plant-based source of protein that’s not over-processed, especially in case of organic and raw brown rice products.
Approximately 65 percent of people worldwide has a reduced ability to digest lactose after infancy. For those affected with lactose intolerance, drinking a whey protein shake could cause digestive discomfort, nausea, bloating and abdominal pain. Even though some types of whey powders claim to contain little or no lactose, caution is still recommended.
As a fully plant-based protein source, rice protein allergy is far less common and generally provides a much more pleasant experience, free of digestive issues.
Rice protein’s texture varies from neutral smooth to a “thick and creamy” texture, as in Warrior Blend. The natural taste of rice protein is usually considered to be “less unpleasant than the bitter taste of whey hydrolysate”. This unique rice protein flavor is often preferred to artificial flavourings. Some enjoy brown rice protein with natural vanilla flavor, which enhances the taste while remaining a versatile ingredient that goes well with everything.
Research names brown rice is an excellent source of protein, containing 37% of the total protein as essential amino acids and 18% as BCAA (Branched Chain Amino Acids, valued for positive influence on the muscles). However, consuming a 100g of long grain brown rice, one will consume 7.6g of protein and a whopping 76.8g of carbohydrates. For those looking to up their protein intake while keeping carb consumption under control, whole grain brown rice protein powder can be the perfect addition to their diet.
Chemical processing is not necessary to produce rice protein powder. Natural plant enzymes can be used to break down and digest the carbohydrate portion of the rice, isolating the protein.
There is no regulated deﬁnition of ‘sprouted grains’. Sprouting is a process in which grains are germinated for diﬀerent lengths of time for maximum nutrition boost. Enthusiasts of sprouted grains believe that the process increases the amount and bio-avilability of many of the grains’ key nutrients, including B vitamins, vitamin C, folate, ﬁber, and essential amino acids. A growing body of research points towards sprouted grains, including brown rice, as a “potential nutrition powerhouse”.
Essential amino acids are organic compounds which aren’t produced by the body but might significantly aid in rehabilitation of the muscles . Naturally extracted whole grain brown rice protein boasts an extensive amino acid profile including 19 amino acids, out of which 9 are the essential amino acids.
With all the promising benefits of whole grain brown rice protein, are there side effects one should be concerned about? On the whole, brown rice protein is considered safer than whey or soy. Brown rice allergy is uncommon in Europe, A brown rice allergy might cause digestive discomfort such as flatulence, diarrhoea or a bloated feeling. Other symptoms include skin reactions, mainly rash or hives.
More often than not, an allergic reaction to brown rice products can be attributed to contamination or the inclusion of food additives obtained from sources other than rice. This is why choosing pure, organic brown rice protein products is the safest bet.
Including lean sources of protein in your weight loss strategy can be beneficial, as supplementing one’s protein intake with products like brown rice protein powder promotes fat burning. This is thanks to the so-called “thermic” effect. As proteins requires a lot of energy to digest, heat is created in the body during the process of digestion, supporting burning those extra calories.
Increasing protein intake can also help balance blood sugar and avoid large insulin spikes.
It's a crowded marketplace for protein powders, with more and more brands popping up. While many health enthusiasts appreciate great value, there are usually trade-offs involved. The cheaper the product, the more questions you should ask about how the protein is produced and what certifications have been obtained.
An organic brown rice protein we've thoroughly examined and tested is Sunwarrior. Sunwarrior offers a range of highest quality, pure organic protein blends which can satisfy anyone from a casual consumer to a demanding health nut. Browse our favourites below or read our comparison to discover which Sunwarrior protein powder is right for you.