Rice protein powder: What you must know before teying it

For most of us, protein makes our worlds go around, and protein not only helps us in packing on mass, but it also helps us stay strong, helps in weight loss (controlling body fat), acts as a meal replacement, and allows for the body’s basic functions to take place.

It’s interesting then when we think of something like rice protein.

Both white rice and brown rice contain high amounts of carbohydrates, which allows our bodies to be energized and run smoothly. However, for those on keto diets, rice is a big no-no.

We’re here to tell you that it doesn’t have to be like that anymore. It turns out that rice has a significant protein content as well, making it an amazing candidate for your protein powder needs during the post-workout. While it comes with a number of benefits over traditional choices, there are a few things to keep in mind next time you’re out hunting for a new protein powder to boost your gains.


Before we can gauge the pros and cons of rice as a protein powder, let’s first give ourselves a quick refresher on the baselines we’ll be using.

As we mentioned above, protein is a necessary component in the function of a healthy human body. The list of things.

It aids in a wide variety of functions including (but not limited to):

Muscle growth and maintenance: Combined with resistance exercises and general fitness routines, protein allows you to not only build muscle but also maintain it as you age.

Appetite control: Eating a high protein diet will leave you fuller, for longer.

Weight management: Tied to the above, eating a high protein diet will keep you satiated for longer, meaning that you’ll be less inclined to indulge in unhealthy snacks. It’ll also help you maintain muscle mass as you also go for fat loss.

Improving strength: Much like building muscle mass, protein combined with exercise will turbocharge your strength gains.

Recovery: A high protein diet will allow your body to heal faster after exercises, and even after injuries.

Improving your immune function: Perhaps most importantly, proteins are essential when it comes to your immune system. This is because proteins are the building blocks of antibodies.

Protein continues to be studied every year and there are always new things we’re finding out. The nutritional benefits of protein are long—but that’s probably not a surprise to you. But when looking into rice protein, its biggest variations come when we look at the things that make the foundation of a good protein.

protein powder


Along with the benefits of traditional animal-based proteins that we outlined above, there’s also a number of plant-based and rice specific benefits that are useful to keep in mind when thinking about pivoting your protein intake to rice.

The first and most obvious benefit is that it’s a friendly protein source for vegetarians and vegans. We’ve looked at vegan diets before and their increasing popularity, so it makes sense that vegan protein powder such as pea and hemp is gaining in popularity.

There is a conception in the fitness-sphere that plant-based proteins just aren’t as good as animal-based. This has been called into question already, but if you’re still not a believer, consider this.

While plant proteins are on average absorbed slower than their animal counterparts, the amino acid leucine is actually absorbed faster with rice than with whey protein powder. Furthermore, leucine happens to be the most important essential amino acid when it comes to building muscle. This surprising (at least to some of us) benefit of rice protein is by itself a worthy reason to seriously consider it next time you’re shopping around for supplements. But it doesn’t stop there.

Not only vegetarian and vegan-friendly, but rice protein is also a hypo-allergenic food and gluten-free. Taking this into account, it trumps a lot of other plant-based proteins such as soy and hemp protein powder. Pea protein is also a popular choice; however, it often contains significant levels of sodium. So, if you’re trying to control your sodium intake, it’s better to stick to rice. Taking everything into account, rice comes out on top in a lot of specific cases. If none of these apply to you, consider its digestibility.

Unlike whey, rice protein doesn’t cause any bloating or other gastric discomforts. Furthermore, it’s also easier to digest than whey at a 90% digestibility rate. When it comes to bioavailability, however, rice doesn’t quite shine as brightly as whey. Nevertheless, it’s still comparable to pea protein and better than soy protein.

And the last great benefit of rice protein is its sustainability and the fact that it’s cruelty-free. Whatever your thoughts are on eating meat or not, it can’t be denied that the meat industry is questionable (to say the least). This is especially true when it comes to dairy and beef. And, as we all know, whey is a by-product of the former.


Rice protein has a distinct flavor to it, relatively sweet compared to other protein powders. Even with the taste, however, you can still get a variety of flavored protein powders just like with whey.

If you’re not a fan, the flavor can be easily masked by using it in protein shakes or smoothies. It’s even possible to add it to a range of foods and drinks throughout the day in order to supplement your diet. A good idea is to make energy balls or some type of bars with it—a tasty, nutritious treat that won’t make you feel guilty for indulging.