After six weeks, both groups had gained muscle and lost fat, with no discernible difference between them. A 2018 study had MMA fighters split into two groups and supplement with either rice protein or whey to determine the effect. It’s a common perception that plant-based proteins don’t support muscle and strength gains like dairy, egg, and meat sources do, but science suggests otherwise. But even carnivores can appreciate rice protein’s various benefits. Rice protein is not technically a complete protein, but, as we’ll discuss below, it contains enough of the nine essential amino acids (EAAs) to be a great plant-based muscle-builder regardless.īecause it’s plant-based, rice protein is a viable supplement option for vegetarians and vegans who don’t want to look like your stereotypical vegetarian or vegan (just kidding!). It absorbs more slowly than whey (which is the speediest one on the market), but it’s faster than casein (the slowest-digesting protein). Rice protein is considered a medium-digesting protein. Rice protein powder is made by grinding up rice grains and treating them with an enzyme that separates the starch (carbohydrate) from the protein. Because brown rice offers slightly more protein, most rice protein supplements are derived from it. Despite its rep as a carb source, rice contains a fair amount of protein-around four grams per cup of white rice, and more than five grams per cup of brown rice.