Macro partitioning
Consuming high doses (48g) of rice protein isolate post-resistance exercise yields equivalent improvements in lean body mass, strength, and power compared to whey protein isolate.
If you prefer plant-based nutrition or have dairy sensitivities, you can build muscle just as effectively as with whey protein. The key is volume: consume 48 grams of rice protein isolate immediately after your resistance training sessions. This higher dose ensures you get enough leucine to trigger muscle growth, matching the results of whey protein.
Both whey and rice protein isolate administration post resistance exercise improved indices of body composition and exercise performance; however, there were no differences between the two groups.
Why this rating
Randomized controlled trial with double-blind design, though limited by small sample size (n=24) and lack of a non-supplemented control group.
Source
The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance
Jordan M. Joy et al. · Nutrition Journal · 2013
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