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Soy vs Rice vs Pea | What is the BEST Vegan Protein Powder?


I talk about protein a lot around here, and
I feel that I haven’t yet justifiably cover protein discussion for my wonderful folks
that aren’t as privy to animal consumption. For the sake of helping as many people as
I can, it’s only right that I do my best to provide objective information on plant-based
supplements. But I do want to preface this video with the
disclaimer that I personally have no experience with vegan supplements. Because of this, I will be relying quite heavily
on external research and other protein-based information. With that in mind, let’s talk about the
best vegan-based protein powders. First, let’s cover what exactly we need
in a good protein supplement. Other than simply the total protein per serving,
there are two factors often considered as crucial to a protein supplement’s effectiveness:
Its biological value and its amino acid profile. First, biological value. In short, biological value is the measurement
of a protein’s value based on its level of absorbability. This is commonly measured through nitrogen
balance. Now, the entire essence of biological values
and nitrogen balance is quite complicated and this is, at best, a very very big simplification. But the most important thing to understand
here is that the more our body can absorb a protein, the more it can be used to make
bodily proteins. Now, amino acid profile. This factor is more straightforward. It’s simply a protein’s composition of
amino acids, aka the body’s building blocks. For this, our interest is to consume proteins
that contain amino acids that our body itself cannot make. These are known as essential amino acids. Protein sources that contain all essential
amino acids are known as a complete protein. For fitness goals, we probably want more of
the essential amino acids that helps build muscle known as branched-chain amino acids,
aka BCAAs. More specifically, the BCAA leucine is of
greatest paramount for its role in muscle protein synthesis. Now, taking these things into consideration,
what would then be the best vegan protein supplement? In all honesty, the three most popular vegan
supplements, soy, pea, and rice proteins, all can be very effective. Based on the current scientific literature,
all have shown to increase markers of muscle growth quite effectively, at times even as
great as the arguably best protein supplement known as dairy whey protein. There is a caveat though. When studies do pit these plant-based protein
powders against whey protein, it always has to be a large serving. This is due to its relatively lower leucine
content, that muscle building BCAA we talked about. Whey protein is far and away much more leucine-dense. Some studies show that one needs as much as
50 grams of plant-based protein versus half that in whey in order to reach similar leucine
thresholds. But if we disregard its comparison to whey,
how do these vegan powders stack up to one another? When considering biological value and amino
acid profile, out of three most studied plant-based powders, SOY is perhaps the best option. Soy has the highest digestibility rate out
of all plant proteins and also a decent amount of all essential amino acids, although only
middle-of-the-road in terms of leucine content. The only area it might be lacking is in the
essential amino acid methionine. Overall though, its robust profile and absorbability
makes it stand slightly above its other plant-based counterparts. But… this is only in terms of protein sources
in ISOLATION. Things change a bit when we introduce protein
BLENDS to the argument. In this matter, the mixture of 70% pea plus
30% rice protein is the best option. With this blend, you’re once again getting
all the essential amino acids but with leucine yields greater than soy in isolation. More importantly, pea and rice make up for
each other in places they each lack. Pea is poor in methionine like soy but high
in the amino acid lysine. Rice, on the other hand, is low in lysine
but have moderate amounts of methionine. Thus, 70/30 pea to rice mix yields perhaps
the best amino acid profile one can get from plant-based proteins which arguably makes
it the BEST protein powder supplement for vegans. But again, to be frank, any of these vegan
supplement powders CAN work fine, as long as you’re treating them as how they’re
supposed to be treated – as supplements. The goal is still to aim on getting most of
your protein and nutrients from whole food sources. And only if there are gaps to fill, then any
of these protein powders should work just fine. Perhaps other factors like flavoring, allergies,
and GMO sentiments would dictate your choice more so than the subtle differences in the
“completeness” of each protein. Ultimately, you should enjoy the one that
you… enjoy! And also, let me know what that is in the
comments. Are you a single plant-protein kind of person
or do you appreciate a blend? Let me know! If you enjoyed this video, please give it
an amino thumbs up and share it with your vegan-loving friends. As always, thank you for watching and… GET YOUR PROTEIN!

Randall Smitham

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100 COMMENTS

  1. PictureFit Posted on October 28, 2019 at 5:04 pm

    New shirt colors in the shop available now: https://picfitshop.com
    Super appreciate all the support so far!

    Reply
  2. Alex Tonev Posted on October 28, 2019 at 6:25 pm

    Spoiler alert

    they're all shit

    Reply
  3. Bartok Posted on October 28, 2019 at 6:31 pm

    I'm vegan for 1 year now. I've consumed so much meat and dairy products in my past only because I thought, I need it for my workouts and health. I was wrong, so I'm powered by plants now 💪🌾
    I'm using mainly Soy Protein, because it's the cheapest (cheaper than dairy). Unfortunately most vegan protein blends are too expensive. Cows and animals eat 90% of the soy that is produced, so plant based protein should be much cheaper.

    Reply
  4. Cosmin Ciobanu Posted on October 28, 2019 at 6:34 pm

    soy doesn't reduce the testosterone?

    Reply
  5. LordTrophies Posted on October 28, 2019 at 6:36 pm

    Vega protein is my favorite

    Reply
  6. Tiina H Posted on October 28, 2019 at 6:36 pm

    Awesome! Thanks for this video, I've been looking for something like this. Soy protein isolate has been my favourite protein powder by far, it has the best taste and consistency

    Reply
  7. DANG JOS Posted on October 28, 2019 at 6:47 pm

    Pea protein from protein fortified almond milk is my favorite.

    Reply
  8. Sacha Bernasconi Posted on October 28, 2019 at 6:50 pm

    Pea contains 9% Leucine while Whey contains 10%: you do not need to take twice the amount for results, simple math! Besides that correct that mostly Pea and little Rice blend is the best overall blend, even non vegans that have researched the matter consume it over whey

    Reply
  9. Gerald Esterman Posted on October 28, 2019 at 6:52 pm

    Leanfit Complete Green Protein powder at Costco. 21 grams of protein per serving with 5 Vegetarian sources including pea and rice. My bother has been using it for years because of lactose intolerance and he has nothing but praise for it.

    Reply
  10. Rubi Wiliams Posted on October 28, 2019 at 6:58 pm

    bro what about soy hormone alterations, also soy has larger ammounts of pesticides

    Reply
  11. VkterE Posted on October 28, 2019 at 6:59 pm

    THANK YOU!
    And FINALLY!😁

    Reply
  12. Layne Woodruff Posted on October 28, 2019 at 7:12 pm

    Great timing! I was just getting into my bulk and was wondering about this for a while. Thanks!

    Reply
  13. jeroen turkstra Posted on October 28, 2019 at 7:22 pm

    if this vid would have been like 3 day earlier I could have also ordered the 70/30 blend. but hey good to know for the next time!

    Reply
  14. nattygains Posted on October 28, 2019 at 7:24 pm

    Can you talk about how normal whey is derived from milk made with antibiotics and hormones which is terrible for the cows health and our health especially since most of us are taking it at least 2 twice a day.

    And does organic whey make a difference?

    Reply
  15. Timo B. Weiße Posted on October 28, 2019 at 7:26 pm

    Rice is highly arsenic! Better don't consume it, it's dangerous! Better stick with pure soy protein isolate….. –soy also has the best taste and consistency.

    Reply
  16. Gfdsg Gfsgf Posted on October 28, 2019 at 7:30 pm

    anyone else just watched the game changers and hoped for this video? haha

    Reply
  17. Austin Gearing Posted on October 28, 2019 at 7:34 pm

    Thanks bro

    Reply
  18. Dan Smith Posted on October 28, 2019 at 7:51 pm

    Finally.🌱👏

    Reply
  19. Jovan Jovanovic Posted on October 28, 2019 at 8:21 pm

    What about hemp protein?

    Reply
  20. Zambia Karamousadaki Posted on October 28, 2019 at 8:36 pm

    Hemp protein is the only one that doesn't bother my tummy and stomach

    Reply
  21. Julien F Posted on October 28, 2019 at 8:41 pm

    I tried pea proteins once, because I found some very cheap one. The main thing I would have to say is that it gets very thick when mixed with water and it's not convenient: you almost have to take your time to chew it like a proper solid meal and it's heavy on the stomach. And then, after that, you still have the problem that it's hard to digest: I don't know about bio-availability (I'm actually a bit sceptical with the bioavailability arguments) but what I do know is that I could feel it on my stomach for a long time.
    For an omnivore, convenience is by far the number one good reason to use protein powder instead of solid food (maybe not for vegan, because cutting on a vegan diet without powders would require an insane amount of cardio).

    Reply
  22. Kevlaren Posted on October 28, 2019 at 8:51 pm

    Where you at Just Some Guy without a Mustache?

    Reply
  23. Balancing Life Posted on October 28, 2019 at 8:56 pm

    #vegan4life

    Reply
  24. Alvaro Alexandre Posted on October 28, 2019 at 9:09 pm

    I love u

    Reply
  25. Ethan Bynon Posted on October 28, 2019 at 9:24 pm

    I thought it was funny to see this on my subscription feed immediately after watching Scooby1961's video on vegan fake news.

    Reply
  26. The18x18x Posted on October 28, 2019 at 9:26 pm

    Don't make videos to encourage vegan bullshit please

    Reply
  27. Pikadrian Posted on October 28, 2019 at 9:29 pm

    I really needed this video. Thanks for looking at all aspects of health

    Reply
  28. Pikadrian Posted on October 28, 2019 at 9:37 pm

    A lot of vegan proteins come from Pumpkin seeds too but pumpkin seeds are delicious by its self

    Reply
  29. AR76 Posted on October 28, 2019 at 10:24 pm

    We're omnivores, but hey enjoy your soi my boi

    Reply
  30. clockstickin Posted on October 28, 2019 at 10:35 pm

    Possible to include hemp as a vegan option? How does it stack up?

    Reply
  31. lordofthestrings86 Posted on October 28, 2019 at 10:35 pm

    Vega Essentials is my favorite. It's made from pea, flax seed, and hemp proteins.

    Reply
  32. Remy M Posted on October 28, 2019 at 10:36 pm

    Go to bulk supplements and get Pea Protein. Cheap as dirt, dairy free obviously (most importantly for me) and it really doesn’t taste that bad, especially when you get used to it. I bought 5kgs worth (165 servings) for ~$90-100). Deflee worth it

    Reply
  33. Elena Y Posted on October 28, 2019 at 10:38 pm

    Apparently organic vegan protein powder has more heavy metals than whey protein though,

    Reply
  34. Vegan InWonderland Posted on October 28, 2019 at 11:03 pm

    Totally agree with soy being the best. Not only does it have the complete amino acid profile etc. but it raises IGF1 hormone even more than protein from animal sources like whey etc.
    and IGF1 is the hormone that makes your muscles and bones grow. For example we know that HGH is responsible for growth .. well not really because the body can’t use HGH for growth. HGH is needed for the making of IGF1 in the liver and that hormone is used for bone and muscle growth.
    And every plant is low in methionine which is good because methionine is linked to cancer and aging. Low methionine diets are critical for those who have cancer and who don’t want to develop one.

    Reply
  35. Naug Posted on October 28, 2019 at 11:12 pm

    Great video! I’m surprised you didn’t compare the average protein per calories content as well, could have been interesting to add 🙂

    Reply
  36. Ronit Nayak Posted on October 28, 2019 at 11:18 pm

    Nice vid mate and thanks for all the help in the discord, that qna you did earlier was extremely helpful 😎

    Reply
  37. Vegan InWonderland Posted on October 28, 2019 at 11:24 pm

    Thanks for the video, much appreciated:)

    Reply
  38. Pío Posted on October 28, 2019 at 11:32 pm

    YES for the vegan content as well!

    Reply
  39. Jalil Burdeen Posted on October 29, 2019 at 12:22 am

    That chill hop in da background tho😎

    Reply
  40. Kevin Singh Posted on October 29, 2019 at 12:34 am

    Do b12 shots please

    Reply
  41. Kevin Singh Posted on October 29, 2019 at 12:34 am

    I want to learn about b12 injections

    Reply
  42. Mr. R Posted on October 29, 2019 at 12:41 am

    Soy causes estrogen spikes yeah?

    Reply
  43. Spade Kersey Posted on October 29, 2019 at 1:06 am

    Interacted with a comment.

    Reply
  44. NPC CuckyHas-been Posted on October 29, 2019 at 2:46 am

    vegan wut a joke…
    Big Pharma slaves with no real nutrition….

    Reply
  45. Nicolas Posted on October 29, 2019 at 5:25 am

    I tried the beans and soy and prefer the soy

    Reply
  46. Zain Patel Posted on October 29, 2019 at 5:29 am

    No offense to anyone out there but vegan diet is pretty expensive for bodybuilding

    Reply
  47. Logan Skinner Posted on October 29, 2019 at 5:55 am

    Wait, vegans actually eat protein? Lmao

    Reply
  48. Arwa A.M.R Posted on October 29, 2019 at 6:21 am

    Hemp protein?

    Reply
  49. Nobody Posted on October 29, 2019 at 6:24 am

    Not sure still 🤔

    Reply
  50. 47chromeAKs Posted on October 29, 2019 at 8:36 am

    Let me guess, “It depends”

    Reply
  51. Wosty Posted on October 29, 2019 at 10:45 am

    You sick? BTW I got my first protein 😅

    Reply
  52. Anal0Avenger Posted on October 29, 2019 at 10:57 am

    Soy is also very good if you are trying lose weight, because soy keeps hunger at bay for a long time. And yes, it makes you have extra farts. And no, you will not lose your man-powers, if you have a soy shake a day.

    From protein we are formed.

    Reply
  53. Litarider Posted on October 29, 2019 at 11:23 am

    Thanks for this video! I am allergic to rice (confirmed by testing) and I don’t digest whey well. I use Naked Pea protein powder.

    Reply
  54. Musa Göktuğ Tolu Posted on October 29, 2019 at 11:58 am

    I hate vegans who lie to people saying that animals lead to cancer,diabetes i mean wtf all my grandparents were eating both meat and plants and the funny thing is 2000s are the times people have the most sicknesses it's not either animals or plants bad for you there's a reason why god created all of them if you wanna be healthy then look at the dose not the source

    Reply
  55. Chazdachap Posted on October 29, 2019 at 12:21 pm

    hey legend, just watched game changers just wondering for your personal opinion on it as I really respect your opinion as most of my gym information comes from you. Thanks

    Reply
  56. Kevin Wang Posted on October 29, 2019 at 12:27 pm

    Yaye you read my comment on your previous videos!!! Was waiting for this video for a while

    Reply
  57. Vishal Prabhu Posted on October 29, 2019 at 1:30 pm

    Does soy protein has estrogen?

    Reply
  58. liew hao yuan Posted on October 29, 2019 at 2:05 pm

    u forget to mention about PDCAAS = 1 scole value plant protein

    Reply
  59. Jien Sittikariyakul Posted on October 29, 2019 at 2:57 pm

    I go for pea.
    I'm not comfortable with soy and rice protein tastes bad. Also for I'm already consuming enough rice&oat so why not add something you don't usually eat 🙂

    Reply
  60. Catbus Driver Posted on October 29, 2019 at 4:25 pm

    I mix some Soy and Pea Protein with Whey to trigger absolutely everyone.

    Reply
  61. Crossed Bones Posted on October 29, 2019 at 5:08 pm

    I am allergic to cows milk protein….so this is perfect for me thanks!

    Reply
  62. goodjoja Posted on October 29, 2019 at 8:40 pm

    What about hemp protein? Does it lack in something or not?

    Reply
  63. farfett_il-lejl Posted on October 29, 2019 at 9:51 pm

    I've been looking forward to this video for a long time. Thank you for making it #plantpower

    Reply
  64. A. Vidal Posted on October 29, 2019 at 10:27 pm

    Doesn't soy decrease T hormone?

    Reply
  65. Kylie Oguma Posted on October 29, 2019 at 11:28 pm

    Thank you so much for making this video! Us vegans really appreciate it🌱💚

    Reply
  66. ezzcenter Posted on October 29, 2019 at 11:59 pm

    VEGAN or NOT , it DEPENDS!!

    Reply
  67. BarUps Posted on October 30, 2019 at 12:16 am

    This is some serious bro science lmao

    Reply
  68. Chunkkrink Posted on October 30, 2019 at 2:41 am

    Best vegan protein < worst nonvegan protein

    Reply
  69. Gilberto Ramirez Pinheiro Posted on October 30, 2019 at 3:32 am

    Thank you for such a thorough report. I consume Hemp Protein for its Amino Acid profile. Also , Buckwheat mixed with other grains has a complete protein profile.

    Reply
  70. Siiger Lol Posted on October 30, 2019 at 7:18 am

    i think ur forgetting hemprotein here which i would say is clearly the best one

    Reply
  71. Sebastian Cheng Posted on October 30, 2019 at 8:18 am

    What about vegan vs non vegan protein?

    Reply
  72. options7377 Posted on October 30, 2019 at 9:06 am

    What about hemp protein ?

    Reply
  73. Ted Posted on October 30, 2019 at 9:45 am

    Rich piana is the best vegan!

    Reply
  74. Kharisma Ananda Posted on October 30, 2019 at 11:28 am

    how about the issue that soy protein can lower T level?

    Reply
  75. Nath Anter Posted on October 30, 2019 at 11:59 am

    Vegan Protein Powder is FAR MORE superior than Animal-based Protein Powder… For the very fact that 95% of animal-based protein powder (whey, albumin, casein, etc.) are mostly just by-products, code-name for WASTE… they were sourced from questionable, highly toxic factories… they were sourced specifically and intentionally to create the protein powder… Vegan Protein Powder sources were specifically sourced to create the powder… best Vegan Protein are ones which are blends of one or more plant source (rice, pea, hemp, etc).

    Reply
  76. jaerto Silva Posted on October 30, 2019 at 2:00 pm

    The best is a nice slab of meat

    Reply
  77. Damon NR Posted on October 30, 2019 at 2:23 pm

    It is true that some proteins increase muscle protein synthesis better than others, but research also shows us that what’s really important is the amount of protein you eat in a day.
    In conclusion if you are eating enough protein in a day you are gonna hit every single amino acids you need to build muscle optimally by default wether you are consuming it from animal sources or plant sources.

    Reply
  78. wllow Posted on October 30, 2019 at 9:30 pm

    thanks for focusing on vegan protein. i understand that research may be lacking, but there is more to vegan protein than just rice, soy and pea. i use a blend of pea, faba bean, soy, hemp and sunflower protein made by theproteinworks (europe) and it is the best ive tried so far. i admit i dont know the ratio tho, they dont say on the packaging..

    Reply
  79. Dylan Southall Posted on October 30, 2019 at 11:51 pm

    Huel works well for me. Had it for 4 months. Lost fat and gained muscle, even when I thought I was past that ability point in my fitness

    Reply
  80. Tiss fant Posted on October 31, 2019 at 12:38 am

    This is unrelated to the actual video, just wanted to say your videos are awesome and of great help 💪💪

    Reply
  81. Jonathan Duenas Posted on October 31, 2019 at 1:58 am

    What about broccoli protein? I had a mix of pea & broccoli but the smell was an odor like farts, the smell itself made it hard to drink, had to throw it away…

    Reply
  82. PJ Posted on October 31, 2019 at 2:08 am

    Thank you for doing a video on this!!

    Reply
  83. Jantje Safari Posted on October 31, 2019 at 5:18 am

    But the bio availability bio this completely crap you what he can do nothing with it because of the anti-nutrients

    Reply
  84. Daniel Adam Mereel Posted on October 31, 2019 at 2:12 pm

    Thanks for not leaving us out! Love the content!

    Reply
  85. RacerInTraining Posted on October 31, 2019 at 3:12 pm

    Could you do a video about Vegan vs Non-Vegan bodybuilding?

    Reply
  86. J3en Posted on October 31, 2019 at 5:06 pm

    I’ve got a pea/hemp protein that’s awesome

    Reply
  87. Terka Šerá Posted on October 31, 2019 at 8:13 pm

    I use combination of hemp, pea and rice protein💚

    Reply
  88. Mike the Rossonero Posted on October 31, 2019 at 9:16 pm

    Thanks PF!
    I'm hearing more noise about collagen supplementation. Know nothing about this. Consider exploring this in future video??? Thanks!

    Reply
  89. OhWhat World Posted on October 31, 2019 at 11:07 pm

    I have been mixing pea and brown rice protein 50/50 for a few years and the results have been just as good as when I was using whey. I also have zero bloat. Here are some simple recipes so it doesn't taste like shit:

    Shake one:
    vegan protein, 1 tbsp cocoa powder, 1 tbsp honey

    Shake two
    vegan protein, 100g frozen berries

    Shake Three:
    vegan protein, 1 very ripe frozen banana so it is nice and sweet, 1 tsp cinnamon

    They are my staples, It makes the vegan protein so nice to drink.

    Reply
  90. Shqiprim Ahmeti Posted on November 1, 2019 at 11:15 am

    Can you do a video on centra peak supplement

    Reply
  91. Gökhan Şener Posted on November 1, 2019 at 8:49 pm

    I am not vegan, but that video is interesting and has significant information. That mentality contains visdom and respect, got no idea why anyone -do not insterested in content, come here and write hateful and disrespectful comments. Let’s be open minded guys, is that too much to ask? Love you, take care.

    Reply
  92. Kas J Posted on November 3, 2019 at 11:43 am

    What about Hemp protein?
    Best is: hemp-rice-pea protein blend.

    Reply
  93. Ever García Posted on November 3, 2019 at 12:50 pm

    I have been consuming vegan protein for some time now and I have some opinions on them. Specifically, I have been consuming two shakes daily: one for breakfast with 50g of pea and 25g of hemp and one before going to bed with 25g of each. This is all in comparison to whey, which is what I used to take.

    – They taste very bad. So bad that if you just mix them with some liquid they will make you want to vomit. You're basically forced to mix them with something. So far I have only obtained acceptable results by mixing them with chocolate powder (+calories). If flavor is a concern, don't even consider these.
    – They make me make diarrhea very often. This is very uncomfortable.
    – They don't seem to be making me develop muscle any faster. Not any slower either, however.
    – They're very difficult to mix. I must always use a blender. This is an extra effort that, done daily, adds up.
    – They contain more calories than whey and are very slow to digest, making you feel full for longer.
    – They're cheaper, no wonder why.

    Unfortunately, I bought so much that I'll have to continue using them for many more weeks. Can't wait for the day they're over to return to whey. It's just better in so many ways that it's not worth ditching.

    In conclusion: don't consume them. They're so much more trouble than they're worth.

    Reply
  94. Disco Devil Posted on November 3, 2019 at 5:25 pm

    Hemp seed will always be the best.

    Reply
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