3/5
Moderate
evidence
Body composition evidence brief
Rice protein
Rice protein can support training when enough protein is consumed, but the evidence base is smaller than whey and dose quality matters.
Headline Finding
8-week RCT: 24 g/day rice or whey produced similar lean-mass, FFM, bench, and leg-press changes.
Dose Context
Larger servings or blends may be needed to match essential amino acid and leucine density; scoop weight alone is a poor comparison.
Important Caveat
Heavy-metal testing, amino acid completeness, and serving-size math are central to judging rice protein products.
Source Drawer
Linked Research
- Trial Rice versus whey RCT
- Trial 24g rice/whey training RCT
- Trial 24g rice/whey RCT PDF
- Meta-analysis Plant versus animal meta-analysis
- Systematic review Plant protein recovery systematic review
- Position stand ISSN protein position stand
How To Read This Rating
The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.
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