There are a lot of different protein powders on the market that can help you increase your daily protein intake in order to build muscle, lose weight, or otherwise train for serious physical activity.
But, as anyone who has experimented with a big protein intake will tell you, there is much more to consuming protein than just downing a shake after a workout.
All this new protein can play havoc with your system, irritating your stomach and even affecting your mood.
If you are one of those people who feel negatively affected by lots of protein, then brown rice protein might be the right choice for you.
It is high in fibre to aid with digestion, and low on the ingredients that cause other protein powders to upset the stomach. It is also high in B vitamins, which help improve the mood and can counteract some of the depressing effects of excessive protein.
Read on to find out everything you need to know about brown rice protein powder, including a list of the five best brown rice protein powders that you can buy today.
The Benefits of Brown Rice Protein
Anyone who has looked into protein powders even a little will realize that there are a lot of different protein powders on the market.
There is egg protein, which is an animal-derived protein. It is popular because the human body is better able to break down and use animal-derived proteins than plant-based proteins.
Whey protein is the most popular of the vegetarian proteins as it contains all nine of the essential amino acids. These are the amino acids that the body cannot produce itself and must be obtained from foods that are high in protein. But Whey is made as part of the cheese making process, so it contains dairy, and it is not vegan.
When it comes to vegan proteins, there are a number of popular options. Chief among them are pea protein and hemp protein. This is because not all plant-based proteins contain all the essential amino acids in sufficient quantities for the body, but these two contain the most.
But brown rice protein is also high up on the list when it comes to the best vegan proteins. It also contains all of the nine essential amino acids. However, it is quite low in the amino acid lysine, which then needs to be obtained from other sources.
Like all vegan proteins, brown rice protein is dairy and gluten-free, but it also has a few additional benefits.
Lots of protein can be quite difficult on the stomach, but brown rice protein is easier to digest than most. This is for two reasons.
The first is that it is high in fibre, which is an essential element of the digestive process. It helps ensure that the protein does not stick in your stomach, but is used by the body in the way that it is supposed to be.
Fibre is also important for blood sugar control, which helps fight diabetes, and also appetite regulation, which helps fight over-eating.
But as well as being high in fibre, brown rice protein is low in the fermentable carbohydrates that tend to cause stomach upsets. This means that it is a safe protein powder for anyone who suffers from IBS.
Research also shows that consuming large amounts of protein can have a negative impact on mood. And if you know anyone who occasionally goes on a high protein diet, they will probably tell you that they don’t always feel like themselves during that period.
This moody period should pass as your body becomes accustomed to the increased protein intake. But anyone who goes on and off a high protein diet will feel this accutely.
Brown rice protein can help offset this problem thanks to the presence of high levels of Vitamins B6 and B12. These are essential for regulating energy levels, maintaining a healthy red blood cell count, and for managing the brain and nervous system. Combined, all these functions help control the mood and keep us on an even, or even upbeat, keel.
So, those are a few good reasons to keep your diet clean with pure brown rice protein, or invest in mixed vegan protein powders that contain brown rice as one of its natural and healthy sources of protein.
5 Best Protein Powders Containing Pumpkin
Bulk Powders Brown Rice Protein Powder
If you are just looking for a pure brown rice protein powder without anything additional added, then this clean option from Bulk Powders should be at the top of your list.
It is made from 100 percent brown rice, so you know exactly what you are putting into your body. It is naturally dairy, gluten, and soya free, and nothing artificial has been added.
Brown rice is already a hypoallergenic option, and this just makes it an even safer option for anyone with food sensitivities.
- £18.99 per KG
- 80 grams of protein per 100 grams
- 397 calories per 100 grams
- 3.8 grams of carbohydrates per 100 grams
- 3.5 grams of fat per 100 grams
That Protein’s Award-Winning Blissful Brown Rice and Raw Cacao Organic Super Protein
If you are looking for something a bit more palatable for making protein shakes, then try this blend of brown rice protein with raw cacao from That’s Protein.
As well as the healthy protein contained in the brown rice, the cacao in this powder gives you a mood boost as it is known to be rich in anandamide, the bliss chemical. This is a welcome addition for anyone who finds that their mood suffers when they boost their protein intake.
While all brown rice protein should be relatively easy on the stomach, this formula has the additional guarantee of being low FODMAP certified. FODMAPs are a group of fermentable carbohydrates that aggravate stomach issues such as IBS.
- $59.96 per KG
- 55 grams or protein per 100 grams
- 395 calories per 100 grams
- 19.4 grams of carbohydrates per 100 grams
- 10.6 grams of fat per 100 grams
Gorilla Juice Superfood Vegan Protein Powder
No products found.If you are looking for something a little bit different, you might like this vegan protein blend from Gorilla Juice that is a combination of pea and brown rice protein.
But that is not all that is in the blend, they have added a variety of superfoods to the formula to give you a general nutrition boosting hit while getting your protein. The formula also contains: wheat grass, spirulina, chlorella barley grass, alfalfa, watercress, sumac, broccoli, yucca root, green kale, avocado, and spinach, all in powder form.
Choose between a variety of flavours, including our favourite caramel latte crush, but also matcha and strawberry.
No products found.
Next Gen U Vegan Chocolate Protein Powder
No products found.This is another great mixed vegan protein powder that uses pea protein, hemp protein, and brown rice protein to create a potent vegan protein mix, all with a palatable chocolate flavour.
This kind of vegan mix often scores well in comparison to whey protein because it is lower I calories, and contains a more natural mix of plant-based proteins.
There is also a feel-good factor when you buy this protein, as a percentage from every purchase goes towards feeding homeless persons through a variety of UK charities.
No products found.
Bodybuilding Warehouse Pure Vegan Brown Rice Protein
This is another pure powder made from just brown rice, so you know exactly what is inside the packet, and what you are putting into your body.
While there are no nasty additives or preservatives in this recipe, it has a long shelf-life, and can be used year-round as it does not need to be loaded or cycled.
However, those with allergies should be aware that the powder is created in an environment that also produces milk, egg, soy, wheat, peanut, and nut products.
- £17.49 per KG
- 80 grams of protein per 100 grams
- 366 calories per 100 grams
- 3.5 grams of carbohydrates per 100 grams
- 3.5 grams of fat per 100 grams
How Much Protein Do You Need?
Once you have chosen your protein of choice, there is then the question of how much protein you need.
Well, that is a complicated one.
The recommended daily intake as part of a standard healthy diet is 0.35 grams per pound of bodyweight.
However, if you are trying to build muscle, lose weight, or otherwise train hard for something, you need much more.
The exact amount you need depends on what you are trying to achieve. Anyone training seriously will probably consult with a sports dietician who can recommend the best among for either building muscle, losing weight, or maintaining energy levels.
However, if you are just starting out and you want a general rule,, then you should be looking at around 2.2 grams of protein per kg of lean body mass. So, not your total body mass, just the muscle, tissue, and essential organs. No need to feed any of the fat that you are trying to lose.
So, for example, if you weigh 90 kg and have 20 percent body fat, you will only be eating for that 72 kg of lean body mass. And yes, that is a pretty hefty 158 grams of protein per day.
As to when you should be eating it, when you are trying to eat that much protein, you will probably want to be adding a bit of it to each of your meals.
But, yes, it is a very good idea to give yourself a nice protein boost directly after a workout. There is a window about 15 to 60 minutes after you finish a workout that your body is primed to start repairing the muscle, and it will be looking for protein to feed that process.
So, if you down a protein shake after your workout, you’ll be giving your body what it needs, and it will get used most effectively as the body is primed to do this work.
FAQs
Does brown rice protein cause gas?
No, brown rice protein should not cause gas as it does not contain any of the fermented carbohydrates usually associated with these kinds of intestinal problems.
This is why brown rice protein is often recommended as an alternative to whey protein, which contains lactose, and so often causes stomach problems. Brown rice protein powder is also easy to digest because it is naturally high in fibre.
Can I add protein powder to rice?
Yes, you can add protein powder to rice. After the rice is already cooked, mix the powder with a small amount of water, and mix this with the rice. Add a little bit at a time to ensure that it mixes thoroughly with the rice.
You can add any type of protein powder to rice, but brown rice protein powder can be a good choice if you don’t want to change the flavour of the rice.
When should I drink protein shakes to lose weight?
For the best weight loss results, drink your protein shake in place of a meal. This liquid meal will be high in protein, low in calories, and should make you feel fuller for longer, helping reduce your appetite, and therefore your propensity to snack.
Rebalancing your diet to include more protein and fewer carbohydrates should help you lose weight, but you can also do more if you use the filling nature of protein to help you reduce your calorie intake.
Is brown rice a carbohydrate of a protein?
Brown rice on its own, rather than in protein powder form, should be considered a carbohydrate. One cup of brown rice contains about 215 calories, 44 grams of carbs, 1.8 grams of fat, and 5 grams of protein.
But rice protein powder has much more protein and fewer carbs because after grinding, the rice powder is treated with an enzyme that separates the carbohydrates from the protein, and the carbs are mostly removed.
Can protein powders affect your mood?
Yes, when you first start using protein powders, you may find that your mood is affected. This is a result of your body not being accustomed to the level of amino acids that you are consuming. For this reason, it is a good idea to increase your protein intake over time, rather than going from 25 grams to 150 grams overnight.
Eating too much protein can have a similar effect. So, don’t be tempted to eat a lot more protein than you need in the hopes of faster results.
The Verdict
Brown rice protein powder can be a great alternative protein powder choice for anyone who finds that other proteins, such as whey, negatively affect their digestive system or their mood.
Brown rice protein doesn’t contain any of the fermented carbohydrates that are responsible for irritating the bowel, and it is also high in fibre, which aids in digestion.
The high levels of B6 and B12 vitamins in the powder can also have a mood-boosting effect, which can help counteract the moodiness that some people encounter when consuming lots of protein.
These are two very good reasons why you should consider brown rice protein powder as an option for boosting your protein intake for better results at the gym.
References
- Does too much whey protein cause side effects? – Healthline
- Calculate how much protein you need – Bodybuilding.com
- The hidden dangers of protein powders – Harvard Health
Last update on 2024-04-08 / Affiliate links / Images from Amazon Product Advertising API
