Nutritionists tell you which is the best fitness partner among whey, soy and rice protein?

When it comes to protein powder, most people think of whey protein and soy protein—the former is purified from cow's milk, the latter from processed soybeans. But have you ever heard of "rice protein"? This protein powder is made from rice, our daily staple, through enzymatic hydrolysis and purification, breaking the traditional perception that rice is only a source of carbohydrates.

Milk and soybeans are common in the dietprotein sourceRice is a popular nutritional supplement for fitness enthusiasts, so extracting protein from it is a natural choice. As a whole grain, rice primarily provides dietary sugar and is a common source of white rice on the table. In fact, rice can not only be cooked and enjoyed with vegetables and meat, but it can also be extracted into high-quality protein powder, adding a new avenue for protein intake.

In terms of nutritional composition, rice is approximately 80% to 90% starch, a vital source of energy. Furthermore, rice is rich in fat-soluble vitamin E, unsaturated fatty acids, water-soluble B vitamins, dietary fiber, and various minerals, offering a comprehensive nutritional profile. Notably, rice's protein content is approximately 5% to 8%, higher than typical dairy products (which are approximately 85% water and only 3.5% protein). When measured by the Protein Efficiency Ratio (PER), rice has a PER score of approximately 2.3, meeting the "high-quality protein" standard of a PER score greater than 2.0, indicating its high protein quality.

When assessing protein integrity, it's important to examine its adequacy of the nine essential amino acids (EAAs). Whey protein contains approximately 47% EAAs, and all nine essential amino acids are present in sufficient amounts. Soy protein and rice protein have similar EAA contents, approximately 37%, but each is slightly deficient in one essential amino acid, known as the "limiting amino acid." Specifically, the limiting amino acid for soy protein is methionine, while that for rice protein is lysine. However, the deficiencies in both are minimal and can be easily replenished through other food combinations.

For those who are into fitness or need additional nutritional supplements, the content of branched-chain amino acids (BCAA) is a key concern. Data shows that the BCAA content of whey protein is about 21%, soy protein is about 17%, and rice protein is 18%, with little difference in the content of the three. A study published in Nutrition Journal in 2013 further pointed out that in theresistance trainingFinally, supplementing with both plant-based rice protein and animal-based whey protein effectively aids in muscle building and repair, with no significant difference in their effectiveness in improving body composition and enhancing athletic performance. This suggests that rice protein could become a new option for fitness enthusiasts, especially given its hypoallergenic properties and lactose-free nature compared to whey and soy proteins. This makes it a more suitable protein source for those with allergies, lactose intolerance, or vegetarians.

Rice protein has a wide range of applications. It can be used directly as a nutritional supplement, brewed and drunk, or added to soy milk. It is also currently added to a variety of foods, such as bread, biscuits, cereal packs, plant-based dual-protein drinks, instant porridge, rice porridge, and noodles, helping people easily incorporate rice protein into their daily diet.Increase high-quality proteiningest.

In recent years, advances in processing and extraction technologies have enabled the extraction of functional peptide chains from rice protein. Numerous cell and animal studies have demonstrated that these peptide chains possess potential benefits, including lowering blood pressure and combating inflammation. Rice protein is expected to see further development in the biomedical field, potentially developing into functional health foods and even medical preparations. Furthermore, choosing plant-based rice protein can help reduce carbon emissions and contribute to environmental protection.