Pea/rice protein, bioavailability and substitution question.

  • Artesin

    Posts: 482

    Oct 16, 2013 8:59 PM GMT
    After spending a couple of hours researching I just want to make sure that I am on the right page. The combination of pea/rice protein puts the bio availability over 90% due to a full amino profile rivaling whey/egg protein. I want to up my protein intake throughout the day without more animal products but will probably stick with a whey/dextrose mixture before and after working out. Since a high BV doesnt necessarily indicate fast absorption, correct? Would it be logical to say that I could substitute casein at night for the rice/pea protein, with coconut oil and chia seed to rival the fat content, and notice similar results? Sorry if this has been posted in another form, I haven't been able to find anything.
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    Oct 17, 2013 3:39 AM GMT
    This question is beyond the scope of a forum. Why are you going to take advice from anyone on the internet?

    Yes Pea/rice together gives a PDCAAS score of 1.0, but that does not mean it rivals whey and egg protein. This is an area of research that is complicated by experimental conditions vs real life and I have never learned of any way of translating this science into practice. I would use their individual scores multiplied by the serving size of protein used to determine the protein given that is absorbed (meaning you would have to eat more of it to get the same effect in terms of protein load--watch the calories increase though).

    As to why you feel you need to add more protein to your diet without mentioning the amount you are eating now is a good question to ask. Have you considered beans and rice? Edamame/soybeans?

    Secondly, absorption of protein, including all this research on bioavailability and what is fast absorbing, does not translate into protein accretion by the muscle, which is truely the limiting factor. Furthermore, that assumes your goal physically is to accrue mass for the sake of mass, which slows your body down for most athletic activities (except mass sports like American football, hockey, or rugby is possibly a mass sport?) and reduces cardiovascular efficiency and VO2max (since it is mL of O2/kg/min, more kg = more mass with similar or less oxygen consumption means lower VO2max).

    Casein at night is a waste of money honestly if you are buying it as a supplement. Cottage cheese is 80% casein and cheap (and a food, so it is regulated by the FDA in the US, where if you are keeping up with the news, more and more supplements are getting shown in the media as being adulterated--and this is an international phenomenon as well).

    Careful with coconut oil. While it is high in saturated fat, it is medium chain triglycerides, so does not have the exact same effect as long chain saturated fatty acids. More research I'm sure in the future. Chia seeds? For the ALA omega 3s? I am guessing? ALAs are inefficiently converted into the EPA and DHA the body uses.
  • LJay

    Posts: 11634

    Oct 17, 2013 4:25 AM GMT
    Pollan: "Eat food. Not too much. Mostly plants."

    The gentleman above is quite correct. Cottage cheese is good stuff. Good with fresh fruit or granola, too.