If you follow a vegan diet, you might not want to include proteins like whey in your diet. The remaining alternatives are rice protein and pea protein, which can be found in protein form. They might have less protein they whey, but they are effective.
Which is better, pea or rice protein powder?
Both rice and pea protein have their positives and downsides. Rice protein lacks one of the essential amino acids in lysine. However, pea protein lacks tyrosine, an essential amino acid that keeps you energized and helps build muscle when working out. Keep in mind that you combine them.
Since these are two of the most common vegan proteins, it warrants us to look at the protein powders and determine which of them are the best. This article aims to dissect the benefits and drawbacks of these protein powders, ensuring that you make the best decision when choosing one.
What Is The Difference Between Pea And Rice Protein?
Both rice and pea protein are essential protein sources that you can find. While they might not have the same level of amino acids or protein that many others have, they can supplement your diet and help you reach your recommended protein.
As mentioned, rice protein is packed with plenty of amino acids, and it has 5 of the main branched-chain amino acids your body needs. Unfortunately, it lacks having lysine, which is an essential part of the amino acid profile. As long as you keep this in mind, you can supplement your diet with another form of lysine.
On the other hand, we have pea protein powder, rapidly growing in popularity over the last few years. While it has plenty of amino acids, the downside is the lack of tyrosine and methionine, which could hold you back. However, you can also combine the two, which means that they will complement the other.
Pea Protein Powder
To understand these protein sources better, we must break them down and look at them individually. Pea protein has gained popularity in the last couple of years, and it features some essential amino acids that your body will need for functioning and muscle recovery.
Since peas are naturally sourced from the environment, pea protein is the perfect option when looking at bioavailability. It might have been one of the harder sources of protein to find. However, it is commonly found almost anywhere nowadays. Manufacturers also add flavoring, which makes it taste better.
Pea protein can be seen similar to whey protein for vegans. It is one of the most popular options on the market today, and it does not cost you a fortune. Prices for pea protein can be very similar to that of whey. It might even be cheaper than whey protein in many cases and easier to find than rice protein.
Digestibility is another one of the main things you will need to look for. The great thing about pea protein is that absorption takes place almost instantly. Unlike many other protein sources that take some time, it is the perfect protein if you need an immediate serving. Here are some of the pros and cons of pea protein.
- Readily available protein source
- Easy to source
- Easy to digest
- Rapid absorption
- Lacks essential BCAAs tyrosine and methionine
Overall, pea protein will never let you down, and if you can source the protein readily, you will have a consistent supply available. While it might lack some essential BCAAs, you should find them elsewhere in other food sources, which could help you get the complete BCAA profile.
Rice Protein Powder
On the other hand, we have rice protein, and rice protein is very similar in profile to that of pea protein. It is a naturally sourced form of protein that is becoming ever more popular. Vegans who don’t like pea protein are moving towards it as an alternative. However, the calorie count is often low on rice protein powders.
The bioavailability of the rice protein is high, and you should be able to find a good consistent supply of the product. Since the product is rich in proteins and amino acids, it is often used in many hair and nail products. When consuming it as part of your diet, you will also get these benefits from the rice protein powder.
Another similarity between rice protein powder and pea protein powder lies in the digestibility of the product. It is very light on the stomach, and even with all of the fiber removed, rice protein powder will improve your digestive system and allow you to digest the protein for absorption easily. Here are some pros and cons of rice protein powder:
- Solid BCAA profile
- Easy to digest
- Readily found
- Great for hair and nails
- Lacks enough lysine
Rice protein powder might not be better than pea protein powder, but it is certainly on par with it. It is a great product that you can readily find, and it should not cause you any digestive issues. While it might lack some lysine, there are plenty of great supplements that you can use to ensure that you get the right amount of lysine you will need. For the price and the nutrients, rice protein is certainly one of the best vegan options.
Which Is Better Pea Or Rice Protein Powder Summary
As you might have noticed, both of these protein powders have their benefits and drawbacks. However, you can combine them to create a protein. By combining rice protein and pea protein, you should have a perfectly balanced source of protein. Now, it is up to you to let us know in the comment section which one you prefer. Be sure also to let us know if you have ever combined the two.