Brown Rice Protein

Brown rice protein powder is widely available and reasonably priced. Depending on the brand, a quarter-cup (28-gram) serving of unflavored brown rice protein powder has around 107 calories and 22 grams of protein. It's low in the essential amino acid lysine but high in BCAAs, which help in muscle growth.

A pilot study suggests that when consumed after weight training, brown rice protein powder may be as effective as whey protein in boosting muscle growth. Young men who ate 48 grams or 1.6 ounces of rice protein powder immediately after weight training three days a week had a 12% increase in bicep muscle thickness, the same as men who ate the same amount of whey protein powder, according to one eight-week research. One thing that is worth noting is rice products can be contaminated with heavy metal arsenic, so choose a rice protein powder that has been tested for arsenic levels.