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Rice protein powder can be a great plant-based protein alternative, but what is it, and what does it do? Here, you'll learn everything you need to know
Summary
1What is rice protein?
Protein is an essential dietary nutrient which we need for energy, growth, repair and maintenance of our bodies, especially our bones and muscles...
2Possible rice protein powder benefits
So, what exactly is all the fuss about? And how can you feature rice protein powder in your everyday nutrition? It can help increase muscle mass...
3Rice protein powder recipes
There are so many ways that you can incorporate rice protein into your diet. One of the easiest is to simply mix it with water or milk for a...
Did you know that rice isn’t just a beloved staple for bulking up meals, but also a hidden source of protein? In fact, 100g of boiled white rice is thought to contain 3.5g of protein and 100g of boiled brown rice provides around 3.6g grams of protein.1 Discover how rice protein powder can elevate your nutrition game, offering a delicious, plant-based alternative for muscle growth, easy digestion, and dietary flexibility.
Let’s look at the possible benefits of rice protein, specifically in powder form, and how you can use it to pimp your dishes with plant-based nutrition.
What is rice protein?
Protein is an essential dietary nutrient which we need for energy, growth, repair and maintenance of our bodies, especially our bones and muscles.2
Adults should include around 0.8–1g of protein per kg of body weight into their diet every day.2,3 This would work out to be 60–75g per day for a 75kg man and 48–60g per day for a 60kg woman, for example.
Traditional examples of high-protein foods include animal sources, like chicken, turkey, steak, tuna, eggs and dairy.2
But how can you get the protein you need if you’re vegetarian or vegan? Or even if you simply want to cut back on these kinds of foods? Well, that’s where rice protein can come in, among other plant-based protein options.
Rice protein comes from rice, and like other plant-based proteins, is typically available as a powder that can be added to food and drinks. Although limited in data, emerging research shows that rice protein can be highly nutritious and may have a few potential benefits.4
Possible rice protein powder benefits
So, what exactly is all the fuss about? And how can you feature rice protein powder in your everyday nutrition? Let’s dive in.
As well as making up your skin and hair, protein is used by your body to build and repair muscle. This means it's absolutely essential for the growth and recovery of muscles both from day-to-day use and exercise.5
While any source of protein can provide the body with the building blocks it needs to create muscle, rice protein powder can have the benefit of being low in fat.6,7
This can make it a particularly appealing protein choice if you’re looking to reduce your body fat and increase muscle mass through a combination of exercise and nutrition.6,7
As well as being packed with protein, research has found that rice protein powder also contains many beneficial amino acids, such as leucine, which can stimulate protein production in the body and reduce muscle protein breakdown.6,8
Rice protein is easier to digest than animal-based proteins.6 This could mean that the amino acids absorbed by the body can be used to promote muscle growth and recovery due to its high digestibility but there is no scientific data to support this theory and further research is needed.9
Most rice protein powders are dairy- and gluten-free. This means that it’s considered to be hypoallergenic and experts believe it to be safe for most people.6
This is great news for anyone with coeliac disease (a serious illness where the body's immune system attacks itself when gluten is eaten), or those with a dairy or gluten allergy or intolerance.6,10
Rice protein powder is great for vegetarians and vegans who can’t get their protein from animal sources like meat, fish, eggs and dairy, or are struggling to eat adequate amounts of plant-based protein sources to meet their dietary needs.11
Being dairy-free, rice protein powders can be a fantastic alternative to traditional milk-based protein powders such as whey protein or casein protein.4
Unflavoured rice protein has a subtle taste, so it can be easily mixed with other ingredients without affecting their taste.5
Rice protein powders can also be bought in a range of delicious flavours, like chocolate, vanilla and strawberry.
Rice protein powder recipes
There are so many ways that you can incorporate rice protein into your diet. One of the easiest is to simply mix it with water or milk for a post-workout protein hit.
Or, you can add a scoop or two into recipes to give a protein boost to dishes, snacks and drinks like:
- smoothies
- pancakes
- rice pudding
- yoghurt
- flapjacks
- snack balls
- ice cream
The final say
Whether you’re steering clear of animal products or just want to shake up your protein routine, and worried that you’re not getting all your protein needs in your diet, rice protein powder might just be the thing you’re looking for. .
Give it a go and see how this plant-based product can transform your meals, snacks and post-workout nutrition.
The advice in this article is for information only and shouldn’t replace medical care. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Public Health England. Composition of Foods 2021. [Internet]. [Cited 2024 May 20]. Available from: https://assets.publishing.service.gov.uk/media/60538b91e90e07527df82ae4/McCance_Widdowsons_Composition_of_Foods_Integrated_Dataset_2021..xlsx
- British Nutrition Foundation. A healthy, balanced diet [Internet]. [Cited 2024 May 20]. Available from: https://www.nutrition.org.uk/creating-a-healthy-diet/a-healthy-balanced-diet/
- NHS. The importance of protein in your diet [Internet]. [Cited 2024 Apr 16]. Available from: https://www.berkshirehealthcare.nhs.uk/media/109513434/importance-of-protein-in-diet-bhp220.pdf
- Luca Amagliani, O’Regan J, Kelly AL, O’Mahony JA. Composition and protein profile analysis of rice protein ingredients. Journal of food composition and analysis [Internet]. 2017 Jun 1 [cited 2024 Jul 4];59:18–26. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0889157516302423
- British Heart Foundation. Protein and exercise [Internet]. [cited 2024 April 19]. Available from: https://www.bhf.org.uk/how-you-can-help/events/training-zone/nutrition-for-sporting-events/protein-and-exercise.
- Jayaprakash G, et al. A narrative review on rice proteins: current scenario and food industrial application. Polymers (Basel) [Internet]. 2022;14(15):3003. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9370113/.
- Joy JM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal [Internet]. 2013 Jun 20 [cited 2024 Apr 19];12:86. Available from: https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86.
- Kamei Y, et al. Regulation of skeletal muscle function by amino acids. Nutrients [Internet]. 2020 Jan 19 [cited 2024 Apr 19];12(1):261. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019684/.
- Rynfield R. Comparing Rice And Pea Protein Vs. Whey For Muscle Building [Internet]. Jacn.org. Journal of the American Center for Nutrition; 2023 [cited 2024 Jul 4]. Available from: https://www.jacn.org/comparing-rice-and-pea-protein-vs-whey-for-muscle-building/
- Coeliac UK. Gluten sensitivity. [Internet]. [cited 2024 April 19]. Available from: https://www.coeliac.org.uk/information-and-support/coeliac-disease/about-coeliac-disease/gluten-sensitivity/.
- Marcin Andrzej Kurek, Anubhav Pratap-Singh. Plant-Based (Hemp, Pea and Rice) Protein–Maltodextrin Combinations as Wall Material for Spray-Drying Microencapsulation of Hempseed (Cannabis sativa) Oil. Foods [Internet]. 2020 Nov 20 [cited 2024 Jul 4];9(11):1707–7. Available from: https://www.mdpi.com/2304-8158/9/11/1707
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