Thoughts on Pea and Brown rice proteins?

Geocitiesuser
Geocitiesuser Posts: 1,429 Member
in Goal: Gaining Weight and Body Building
Since soy fell out of favor as a protein source for a lot of people we've seen an emergence of pea protein, and lately brown rice protein.

What I don't understand is, are these "complete" proteins that are suitable for muscle building?

I like the fact that these new vegan proteins have so much fiber, and the pea protein is GREAT for cooking with to add protein to baked goods, but is it still better to consume whey for the times you need to drink a shake?

Replies

  • pinggolfer96
    pinggolfer96 Posts: 2,248 Member
    when combined with other proteins, yes they are complete. look at the label and they will show the amino acids to form a complete protein. this is why most large companies coming out with vegan proteins are doing plant based blends to make a complete protein. its almost like combining rice, beans, and broccoli on a plate lol, together they form a complete protein, but separate, they do not.
  • Geocitiesuser
    Geocitiesuser Posts: 1,429 Member
    They all claim to though, despite not being a blend. Not sure if I'm allowed to link to them here. The claim they are good for muscle growth, but what I've been lead to believe over the past years makes me think that's not possible without some sort of additives.
  • Geocitiesuser
    Geocitiesuser Posts: 1,429 Member
    Example of brown rice protein, random description off amazon

    https://amzn.to/2L1a2gH

    Jarrow FORMULAS Brown Rice Protein Concentrate, made from whole grain organic brown rice, is easily digested, gluten-free, hypoallergenic, and a vegetarian/vegan source of protein. Ideal: As a high-protein alternative to soy and animal products. For those with gastrointestinal sensitivity to milk, wheat, soy, and other proteins. Jarrow FORMULAS Brown Rice Protein Concentrate is made using an all natural process that does not use chemical solvents. A special milling step produces a smooth texture that mixes easier and is less gritty than traditional rice protein preparations. Jarrow FORMULAS Brown Rice Protein Concentrate is specially processed to provide a complete amino acid profile, providing a vegetarian/vegan protein alternative. The protein quality scores exceed 100% for almost all the amino acids in the product. No added sugar, artificial flavors or sweeteners. Non-GMO (Genetically Modified Organisms).
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    edited July 2018
    If I had to drink my protein as a shake I would stick with whey as I find the taste and texture of plant based proteins to be terrible.

    Do you get protein from various sources, including high quality complete sources like meat, eggs etc?
  • kpsyche
    kpsyche Posts: 345 Member
    Complete proteins are those which contain all 9 essential amino acids[1], in the proper proportion to each other, for dietary needs. Soy lacks adequate amounts of methionine and cysteine[2]. Rice has limited amounts of lysine. So compared to a complete protein, these two have gaps in them -- they're not complete. However because each of them has a gap in a different place (missing different amino acids in sufficient quantity) if you take them together (or have something else that supplies whatever is missing) then there are no gaps and the amino acid profile is complete.

    I'm not sure how a rpea or rice protein supplement can be "complete" without adding the missing amino acids (technically they're not missing, they're just not present in adequate proportion to the other essential amino acids)

    [1] Essential amino acids are those that the organism cannot synthesise itself so they need to come from the diet
    [2] Cysteine is not an essential amino acid because the body can synthesis it, although it can be "conditionally essential" if the building blocks are not available; methionine is one of those building blocks which is why methionine and cysteine are often lumped together
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Geocitiesuser wrote: »
    Example of brown rice protein, random description off amazon

    https://amzn.to/2L1a2gH

    Jarrow FORMULAS Brown Rice Protein Concentrate, made from whole grain organic brown rice, is easily digested, gluten-free, hypoallergenic, and a vegetarian/vegan source of protein. Ideal: As a high-protein alternative to soy and animal products. For those with gastrointestinal sensitivity to milk, wheat, soy, and other proteins. Jarrow FORMULAS Brown Rice Protein Concentrate is made using an all natural process that does not use chemical solvents. A special milling step produces a smooth texture that mixes easier and is less gritty than traditional rice protein preparations. Jarrow FORMULAS Brown Rice Protein Concentrate is specially processed to provide a complete amino acid profile, providing a vegetarian/vegan protein alternative. The protein quality scores exceed 100% for almost all the amino acids in the product. No added sugar, artificial flavors or sweeteners. Non-GMO (Genetically Modified Organisms).

    If I was injesting the powder solely, I would be concerned with the leucine level and then the amounts of isoleucine & valine. Without proper amounts of leucine, protien synthesis will either not take place or could be suboptimal.

    If you plan on consuming it with other sources of food that will have those levels either by themselves or combined with the powder, you will be good regardless.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    From the Jarrow website:

    Typical Amino Acid Profile of Jarrow Formulas® Brown Rice Protein Concentrate

    Per 17 g Serving

    Essential Amino Acids
    Isoleucine (BCAA) 0.46 g
    Leucine (BCAA) 0.96 g
    Valine (BCAA) 0.62 g
    Phenylalanine 0.63 g
    Methionine 0.34 g
    Lysine 0.29 g
    Tryptophan 0.15 g
    Threonine 0.42 g
    Arginine (semi-essential) 0.89 g
    Histidine 0.26 g
    Total ≥ 5 g

    Non-Essential Amino Acids
    Alanine 0.65 g
    Asparagine/Aspartic Acid 1.00 g
    Cysteine 0.27 g
    Glutamine/Glutamic Acid 2.02 g
    Glycine 0.52 g
    Proline 0.46 g
    Serine 0.59 g
    Tyrosine 0.58 g
  • kpsyche
    kpsyche Posts: 345 Member
    livingleanlivingclean wrote: »
    From the Jarrow website:

    Typical Amino Acid Profile of Jarrow Formulas® Brown Rice Protein Concentrate

    Per 17 g Serving

    Essential Amino Acids
    Isoleucine (BCAA) 0.46 g
    Leucine (BCAA) 0.96 g
    Valine (BCAA) 0.62 g
    Phenylalanine 0.63 g
    Methionine 0.34 g
    Lysine 0.29 g
    Tryptophan 0.15 g
    Threonine 0.42 g
    Arginine (semi-essential) 0.89 g
    Histidine 0.26 g
    Total ≥ 5 g

    Non-Essential Amino Acids
    Alanine 0.65 g
    Asparagine/Aspartic Acid 1.00 g
    Cysteine 0.27 g
    Glutamine/Glutamic Acid 2.02 g
    Glycine 0.52 g
    Proline 0.46 g
    Serine 0.59 g
    Tyrosine 0.58 g

    Yes, so that can be compared to the table here: https://en.wikipedia.org/wiki/Complete_protein

    Looking at the amino acids listed in that product and the table on wikipedia it can be seen that lysine is lower (by about half) than what a "complete" protein would have. Other amino acids are higher. How much does this matter at the end of the day (especially if someone is getting amino acids from other sources as well, which is likely)? *shrug*
  • Diatonic12
    Diatonic12 Posts: 32,344 Member
    livingleanlivingclean wrote: »
    If I had to drink my protein as a shake I would stick with whey as I find the taste and texture of plant based proteins to be terrible.

    Just had this same discussion with my sister. I think hemp and pea protein taste like dirt and old pinecones.
  • Silkysausage
    Silkysausage Posts: 502 Member
    edited July 2018
    No powder is complete if it is a single plant, it is best to combine a few to get the complete range of aminos.

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