Does Plant-Based Protein Powder Stack Up?

Are you someone that cannot consume dairy (whey or casein protein), or simply looking for a plant-based protein powder, but not sure how it all stacks up? Even though we should try to focus on mostly consuming nutritious whole foods, sometimes on the occasion a post-workout protein smoothie may be in order if one is short on time.

What are some of the experts saying?

It appears that leucine (one of the BCAA) is the key amino acid for stimulating muscle protein synthesis. 

“many nutrition researchers now believe that the leucine content in any given protein intake is the rate-limiting factor in terms of maximizing muscle protein synthesis within the capacity of skeletal muscle, rather than simply the total amount of protein ingested”. (1)

Let us look at rice protein for an example.

“rice is an intermediate-speed leucine-poor protein, though the rise in leucine in the bloodstream appears quickly after consumption of rice protein; large doses of rice effectively stimulated muscle protein synthesis to the same extent as a higher-quality protein when matched for leucine content (63). Therefore, the leucine content of the protein, and possibly the speed of leucine delivery, appears to be the determining factor for acute changes in maximal stimulation of muscle protein synthesis.” (2)

The NSCA is referring to a study that goes on to say, “the purpose of this study was to investigate the effects of higher doses of rice protein compared to equally high doses of whey protein on skeletal muscle hypertrophy, lean body mass, strength and power when given following 8 weeks of periodized RT in those individuals with previous RT experience.” And they found no difference between the whey protein group and the rice protein group. (3)

There is your answer! Just remember, more is not always better!

It is important to be careful and check any supplement(s) to ensure they do not encompass harmful preservatives, artificial dyes, and other things that may hinder the muscles and/or the rest of the body systems. This may not be favored by all, but I tend to gravitate towards the Organic NutriBiotic Raw Rice Plain Protein. It is naturally Gluten-Free, Non-GMO, No Pesticides, Herbicides, or PCBs. Rice protein such as this is easily digestible with high-quality occurring amino acids including the important BCAA. One could try a post-workout smoothie including – Rice protein, Oatmeal, Ground Flaxseed, Chia Seeds, Kale, Spinach, Banana, and lots of Berries!

Protein from rice? How does that work?

Well, “NutriBiotic Rice protein is produced by means of a unique enzyme process. A proprietary blend of organic plant enzymes is used to separate the fiber and carbohydrates from the protein portion of the whole grain, sprouted brown rice. Low temperatures used during the processing prevent denaturing of the amino acids. NO CHEMICALS are used at any time.” (4)

Enjoy!

References:

  • NSCA’s (National Strength and Conditioning Association) the fourth edition of Essentials of Strength Training and Conditioning textbook; 238
  • NSCA’s (National Strength and Conditioning Association) the fourth edition of Essentials of Strength Training and Conditioning textbook; 212
  • PubMed: Nutrition Journal 2013; 12: 86 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/
  • Rice Protein: NutriBiotic.com 
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