Pea vs Soy vs Brown Rice Protein Powder

Various Types of Plant-Based Protein

Popular plant-based protein powders to boost Post-Workout Recovery – Part 2

Protein intake stimulates muscle recovery and build up of muscle mass. Different dietary protein sources have a significant impact on the speed and quality of this process.
Last time we discussed why protein powder might be a good solution to improve post-workout recovery.

Pea Protein Powder

Is Plant-based Powder Good for an Athletes?

Yes, especially if you have experienced diarrhea, stomach cramps, bloating or other symptoms of irritable bowl syndrome during or immediately after exercising. Unlike animal-based protein powders, it is less likely that sensitive athletes develop GI discomfort when using plant-based products. We saw this especially during longer endurance sessions, training in the heat or after high-intense exercise. Similar like Vegan athletes, these athletes are better off choosing plant-based sources instead.

Brown Rice Powder

Which Protein Powder is Best for Vegans?

Comparing pea vs. brown rice vs soy protein’s nutritional facts reveals how similar they are. When matching them for the same serving size of 20g, all 3 of them had pretty much the same numbers.

Soy Protein Powder

Nutritional Facts

70-75 kcal
0.5-2.0g Carbs (brown rice the highest)
< 1.0g Fat
16-17g Protein

Additional Benefits: Iron and Calcium

Besides Iron and Calcium, the vegan diet is often low in B12 and Zink. Which makes it especially good to know that pea, soy and brown rice powders are high in Iron and a great source of calcium. Both are essential nutrients for all athletes eg. for oxygen transport or muscle contraction.

Soy Protein More Effective Than Pea or Brown Rice?

This is how it seems like when reading research done on plant-based protein and the effect on performance. Most current data is available for soy powders. Which does not necessarily mean it is more effective. We just have more studies done using soy. Not too many compared them against each other.

How About Mixing Them?

A study done in 2018 showed that combinations of various plant-based protein had similar protein characteristics as animal-based proteins.
Which sounds like mixing them together would be the ideal solution!

Don’t start doing that. You do not necessarily need to consume them at the same time. As long as you fuel them within 24h of your hard workout, you are fine!

Pick Your Favorite Flavor!

Now it is up to you to pick the one whose flavor you like the best!

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