Why brown rice protein powder is becoming the go-to supplement for muscle building and performance
Protein supplements are the biggest selling athletic performance aids on the market.
They provide a simple, effective solution to building muscle and optimizing performance. And they work.
But with so many different formulas to choose from, finding the one that delivers the best results requires time, patience and expertise.
Luckily, we have all three.
Our team of nutritionists have done the research and collected the data so you don’t have to.
In this article we examine the performance benefits of brown rice protein supplements. And why it should be in your muscle-building stack.
So what is brown rice and how does it support your goals?
Good question.
The humble Poaceae cereal – that’s brown rice to you and me - is one of the most widely consumed foods on the planet. It’s also the world’s most popular rice – with around 460 million tonnes consumed worldwide each year.
Brown rice is a functional food that supports both health and physical performance goals
Known in the sciences as Oryza sativa, brown rice can form a key part of a healthy diet – it’s low in calories but high in fiber and protein.
Compared to processed foods such as white rice, this whole grain maintains its germ and bran (only the hull is removed) – meaning it supports gut health and is naturally higher in micronutrient minerals and antioxidants too.
As a fat loss food, brown rice is fantastic. Even a small volume of rice is filling, so you’re less likely to overeat it. One cup of brown rice provides just over 200 kilocalories, but 4 grams of fiber and 5 grams of protein.
You can use it in all kinds of cooking – from curries and tabbouleh, to cakes and puddings. And if you have a sweet-tooth you can knock up some great desserts using brown rice.
The health benefits of brown rice
Brown rice provides a range of important vitamins, minerals and nutrients. These include:
- Vitamins A and C
- Vitamin D (which has been shown to support athletic performance and muscle growth)
- Potassium, calcium and iron
- Magnesium and manganese
- Thiamine, niacin and pyridoxine
Many respected research studies1 have shown how regular consumption of brown rice can support overall health and wellness.
It’s no coincidence that in parts of the world where brown rice consumption is at its highest, chronic and modifiable disease rates are low.
Promotes metabolic and vascular health…
Brown rice has been shown to improve both blood sugar and lipids levels when consumed on a regular basis. That means lower risk of metabolic syndrome, diabetes and high cholesterol.
A study published in Nutrition and Diabetes found measurable benefits among type II diabetes patients who ate two servings of brown rice per day over an eight-week period. Their plasma glucose, serum C-peptide and haemoglobin A1c levels were all found to be lower than a control group who ate the same amount of white rice.
Brown rice has a much lower glycemic index than other more refined grains such as white rice and pasta, so doesn’t produce the huge blood sugar spike and rise in insulin.
Similar studies have shown that adding brown rice to the diet of overweight females helped reduce the risk of cardiovascular disease2 too – by reducing inflammatory factors associated with elevated metabolic and vascular risk.
Additionally, a large-scale review of nearly 50 individual studies found that people who ate more whole grains (210-225 grams per day) were 20% less likely to suffer from coronary heart disease3.
Helps support weight loss…
High fiber diets help to keep you feeling fuller for longer. That means you’re less likely to overeat or binge on snack foods.
Although weight loss comes down to calorie balance, the success of any diet revolves around food choices. After all, if you can’t follow your diet of choice, it will be difficult to stick to your plan.
Brown rice has been shown to aid weight loss4 compared to white rice in obese adults, and improve reproductive ability in overweight women with PCOS5.
Naturally gluten free and suitable for vegans
As the world evolves, more and more people are turning to a gluten free diet to improve their health. And while only a small percentage of adults have a medical gluten intolerance - called coeliac disease - many report feeling much better for removing wheat proteins from their diet.
Brown rice is naturally gluten free. Unlike wheat and barley, the wholesome cereal grain is a safe alternative for those wanting to get the benefits of a grain-based diet without the risk.
Similarly, the increase in vegan dieting has been exponential. As many as 1.5 million people follow a plant-based diet that doesn’t allow animal products.
Brown rice forms a healthy, staple vegan food that can be used to boost protein intake. As vegan dieters are at a higher risk of protein deficiency compared to omnivorous eaters, the high protein content of brown rice helps vegans maintain a healthy and athletic body composition.
Vegan dieters can be at risk of protein deficiency. The high protein content of brown rice helps to boost lean mass and maintain healthy body composition
Brown rice protein supplements. The next big thing for health and performance.
Brown rice protein supplements are often organic, meaning fewer chemicals are involved in the manufacturing process so less find their way into your body.
Brown rice protein supplements are typically packed with additional nutrients that support health. So not only do they support muscle building goals, they also help to optimize health and athletic performance too.
Brown rice protein provides clean, organic muscle fuel for peak performance. A perfect solution for achieving both aesthetics and athletics
Brown rice protein is great for muscle growth
In order to stimulate muscle growth after strength training, it’s important to maintain net protein synthesis. You achieve this by consuming a daily diet rich in amino acids - the building blocks of protein.
It’s currently recommended to consume around 20 grams of good quality protein every three to four hours to maintain an environment where muscle cells can grow.
The International Society of Sports Nutrition suggest a daily intake of 1.4-2.0 grams per kilogram of body weight for optimal muscle development6.
Like all great supplements, brown rice protein fills the gaps in your diet and provides a quick, easy hit of protein to support your mass gains.
Brown rice protein is just as effective as whey for muscle gain
In recent years there’s been a growing interest in natural and wholesome alternatives to whey protein.
Whey protein is one of the most popular supplements on the market. It’s been shown to boost muscle mass, promote recovery and help athletes maintain a healthy body composition when added to the diet.
But there’s a growing body of research emerging in nutrition journals showing just how effective brown rice protein supplements are for muscle growth.
And the consensus is that brown rice protein supplements are every bit as effective as whey.
In a study published in the Nutrition Journal7 24 experienced bodybuilding males were chosen at random to receive equal doses of either whey protein isolate or rice protein.
They were then monitored in the gym, training three times per week over an eight-week period. Scientists measured everything from maximal strength levels to muscle thickness to soreness, using ultrasonography.
Both groups demonstrated:
- Significant increases in strength and muscle mass
- Significant reduction in perceived soreness and muscle stress associated with grueling weight-based workouts
Taking rice protein isolate after resistance-based exercise improves body composition and exercise performance
In other words, brown rice protein is just as good as whey for stimulating muscle growth. But without any of the bloating and stomach upsets common among whey protein users.
An excellent choice for those that can’t ingest whey or dairy or soy
Many athletes can’t stomach whey or soy protein… quite literally. It can leave you feeling bloated, gassy and uncomfortable. Which is the last thing you want if you’re trying to show off those chiseled abs!
Around 65% of people can’t absorb milk proteins8 effectively. When consumed, the lactose in whey, milk or yogurt leads to nausea and abdominal pain that can last hours.
Brown rice is classed as a hypo-allergenic supplement. This means it’s a great choice for any serious athlete that just can’t use dairy, soy, gluten-based supplements.
Takeaway…
Use brown rice supplements to boost muscle gains and support performance
Brown rice is the fast-emerging protein supplement of choice. It is free from soy, egg, fish, peanut, wheat and diary. So you can be comfortable in the knowledge that it is both healthy and perfectly safe for daily use.
Brown rice will fully support your health, performance and muscle-building goals. Providing a high quantity of proteins to boost recovery and trigger muscle cell growth.
Whether it is part of a healthy vegan or non-vegan diet, this is the protein supplement you need in your muscle-building stack.
Getting the right amount of protein is key to support a high-performance lifestyle. For more expert insight on how high-grade nutrition can help power you towards your personal health, fitness and lifestyle goals, click here.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3959956/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018597/
- https://www.ncbi.nlm.nih.gov/pubmed/27301975
- https://www.sciencedirect.com/science/article/pii/S0271531707002874
- https://academic.oup.com/humupd/article/10/3/267/682118
- https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
- https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86
- https://ghr.nlm.nih.gov/condition/lactose-intolerance
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