Chances are you’ve come across a few protein powders that combine pea and rice protein.
But are they worth the hype and the hefty price tag?
Let’s dive in and find out.
What is Pea and Rice Protein Powder?
Pea protein is a high-quality plant-based protein made from yellow peas. It’s a complete protein, meaning it contains all of the essential amino acids necessary for building and repairing muscle. [1]
Rice protein, on the other hand, is derived from brown rice and is not a complete protein because it’s not rich enough in lysine.
Pea and rice protein powder? A combination of both.
“But why”, one might wonder. “Why would you mix a complete protein with an “incomplete” one?”
Here’s why.
Are There Any Benefits to Combining Pea and Rice Protein Powder?
The main benefit of combining pea and rice protein powders is a complementary amino acid profile.
Pea protein is high in lysine but low in methionine, while rice protein is high in methionine but low in lysine.
Take a look:
| Pea | Brown Rice | |
| Histidine | 2.5g | 2.4g |
| Isoleucine | 4.8g | 4.5g |
| Leucine | 8.5g | 8.3g |
| Lysine | 7.5g | 3.1g* |
| Methionine | 1g | 2.9g |
| Phenylalanine | 5.5g | 5.7g |
| Threonine | 3.7g | 3.8g |
| Tryptophan | 1g | 1.5g |
| Valine | 5g | 5.9g |
Per 100 grams
When combined, these two create a blend with a more balanced amino acid profile – similar to whey protein powder.
That way, you can enjoy all the muscle-building properties of a bovine-sourced protein while remaining vegan, meat-free, or lactose-free.
Makes perfect sense, doesn’t it?
Also, some companies will boast about their product’s slower digestion rate compared to whey protein, claiming it is ideal for sustaining muscle protein synthesis over a period of several hours. [2]
However, nothing about this combo makes it slower than any of the two alone.
Neither pea nor rice protein powders are slow-digesting proteins. They’re somewhere in the middle, whether they’re mixed together or not.
Also, as long as you spread your protein intake in several smaller doses throughout the day – the digestion rate doesn’t really matter.
You’re not getting casein numbers anyway, so we really wouldn’t focus on that.
Should I Mix Pea Protein with Rice Protein?
While there is some benefit to mixing the two, you probably shouldn’t mix pea protein with rice protein.
Sure, there’s nothing inherently wrong with doing this. In fact, there are benefits to mixing the two.
However, the end result you’re getting really doesn’t justify the added cost or labor if you want to do it yourself.
So, if you’re on a budget, sticking to pea protein or switching over to whey protein is A MUCH better option.
What’s the Best Ratio of Pea Protein to Rice Protein?
The “best” ratio of pea protein to rice protein has been a subject of debate for quite some time.
According to one Reddit user, anything from 81:19 pea-to-rice to 32:68 pea-to-rice will provide adequate amounts of all essential amino acids, and we sort of agree with that.
That’s also evident in the industry.
Some brands use a 50/50 blend, some use 70/30, while others use different ratios, and everyone claims theirs is better than the other one.
In reality, all of this ratio talk is just a marketing ploy to attract more customers and make more money than last time.
That said, in theory, a 7:3 blend (70% pea protein and 30% rice protein) seems to offer the most benefits as it most closely resembles whey protein’s amino acid profile.
Are There Any Side Effects of Combining Pea and Rice Protein?
There are little to no side effects to combining pea and rice protein.
Both of these are generally considered safe, and apart from allergies to any of the two – a healthy individual could enjoy this blend without a care in the world.
However, as with any supplement, it’s essential to stick to the recommended dosage because taking any supplement in excess could lead to digestive anomalies and discomfort.
Are Pea and Rice Protein Powders Really Worth It?
Pea and rice protein powders aren’t really worth it.
Despite the fact that pea and rice protein powders are a sound option for those who follow a vegan or vegetarian diet, have lactose intolerance, or just want a well-balanced amino acid profile from their plant-based protein powder – the cost is just too high.
In most cases, you’re paying a premium that doesn’t translate to results, especially if you consider that pea protein itself contains more than enough EAAs and BCAAs to support muscle growth on its own.
So, we’d skip it for now.
Conclusion
In conclusion, pea and rice protein powder blends appear to be a good alternative to whey.
In some ways, this blend might even be the best thing to have happened to plant-based proteins since plants.
However…
Until the cost of these products drops significantly – we can’t really recommend them.
