Plant Protein Blend (Pea + Rice)
Vegan muscle protein synthesis · recovery
Plant Protein Blend: Vegan muscle protein synthesis · recovery. Complementary pea and rice proteins create a complete amino acid profile rivaling whey. The best vegan choice for muscle building. Standard dose 25 g, taken in the pre-workout, about $42/month. Evidence rating: strong evidence.
What is Plant Protein Blend?
Plant protein blends combining pea and brown rice protein create a complete amino acid profile that rivals whey protein for supporting muscle protein synthesis. Pea protein is naturally high in BCAAs and lysine but lower in methionine; brown rice protein is the inverse, making them perfect complementary sources. Single-source pea or rice proteins are not nutritionally inferior, but the blend simplifies things. Modern plant proteins have come a long way in texture and flavor. Choose minimally-processed brands with no added sugars or artificial sweeteners. Standard dose is 25-40 g post-workout. Sprouted varieties may improve digestibility and reduce phytate content.
Complementary pea and rice proteins create a complete amino acid profile rivaling whey. The best vegan choice for muscle building.
Natural food sources
Where possible, get Plant Protein Blend from whole foods first. Common dietary sources include:
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