Pea + Rice Protein
A complete plant-based protein source for muscle growth and repair.
Also known as: Vegan Protein Blend • Plant-Based Protein
Overview
Pea and rice protein are often combined to create a complete protein source, meaning it contains all nine essential amino acids. This blend is a popular vegan alternative to whey protein for supporting muscle growth, repair, and overall health.
Key Benefits
Complete Amino Acid Profile
Combining pea and rice protein provides a full spectrum of essential amino acids, similar to animal-based proteins.
Supports Muscle Growth and Repair
The high protein content and complete amino acid profile make it effective for building and repairing muscle tissue after exercise.
Dairy-Free and Hypoallergenic
A great option for individuals with lactose intolerance or dairy allergies.
Easily Digestible
Generally well-tolerated and less likely to cause digestive issues compared to some other protein sources.
Dosage & How to Take
A typical serving is 20-30 grams of powder, mixed with water, plant-based milk, or blended into a smoothie.
| Purpose | Dose | Notes |
|---|---|---|
| Post-Workout Recovery | 20-30 g | Consume within 30-60 minutes after exercise. |
| Meal Replacement | 30-40 g | Combine with other ingredients for a balanced meal. |
Best Time to Take
Most effective when consumed post-workout, but can also be used as a meal replacement or to boost protein intake throughout the day.
With or Without Food
Can be taken with or without food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Powder | High | General use, versatile for mixing into drinks and recipes. | Available in various flavors. |
Side Effects & Safety
Common
- Bloating and gas (less common than with other protein powders)
Rare
- Allergic reactions to pea or rice
Contraindications
- Individuals with a pea or rice allergy should avoid this product.
Interactions
Pea and rice protein are not known to have any significant drug or supplement interactions.
Scientific Research
The effects of rice and whey protein supplementation on body composition and exercise performance in trained men
Rice protein isolate consumption post-resistance exercise decreases fat-mass and increases lean body mass, skeletal muscle hypertrophy, power and strength.
High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores
A high-protein, exclusively plant-based diet (plant-based whole foods + soy protein isolate) is not different than a protein-matched mixed diet in supporting muscle strength and mass accrual.
Food Sources
Products With Pea + Rice Protein
2 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.