What about Plant-Based Protein powders/shakes for muscle building and repair?


Many followers of The Metabolism Miracle program (as well as people working-out to build muscle, retain muscle tone, or increase protein intake) use protein shakes as part of their daily intake.


The “Gold Standard” in protein supplementation is WHEY PROTEIN. The most prevalent protein source in protein shakes is whey protein. It is a high biological value protein and milk-based. If you have any degree of lactose intolerance, you may notice flatulence, bloating, and/or diarrhea from whey-based protein shakes. (Over 60% of the adult population has some degree of lactose intolerance).

Whey protein comes in concentrate, isolate, or hydrolysate. Whey isolate is the superior option because it contains the highest amount of protein per serving.

Whey is popular because it’s cheap, highly accessible and – it works!

Whey is a complete protein containing all 9 essential amino acids and is considered a complete protein. The body absorbs it quickly, making it an attractive addition to a post-workout shake. It contains the branched chain amino acid leucine that adds to its ability to repair/build muscle.

Whey protein contains approximately 95% protein.


If you have lactose intolerance, are a vegetarian or vegan, or want to follow a plant- based diet, you do have a choice. Plant-based protein supplements, and specifically brown rice in combination with pea protein, are effective at helping you to build muscle.

There are several plant- based proteins; brown rice, pea, hemp, and soy protein to name a few.

Of these, brown rice protein combined with pea protein is ranked as “best” for muscle growth and recovery.


Brown rice protein powder does not contain significant carb grams you naturally associate with rice. 1 scoop of protein has 20-24 grams protein. Brown rice protein contains approximately 90% protein,


Pea protein powder comes from the yellow split peas. and is very easy to digest. It contains approximately 80% protein, It also absorbs quickly, making it a good choice to have immediately after a workout.


Hemp seeds contain high amounts of essential fatty acids, vitamins, minerals but contains about 45% protein.


Soy is one of the most genetically modified crops; GMO. Soy can modify your endocrine hormone levels (like estrogen) and a high intake of soy can interfere with insulin levels for those following The Metabolism Miracle.


Protein (along with carbohydrate and fat) is essential to human survival and is contained in many food sources including meat, poultry, fish/seafood, nuts, dairy, legumes and more.

Protein is comprised of building blocks called amino acids, involved in repairing muscles and building new muscle.

Whey contains all nine of the essential amino acids, and is considered a complete protein.

Plants are not complete proteins because they tend to either miss one or more or be low in some of the essential amino acids.

The solution is to COMBINE plant-based protein sources that will “add up” to a complete protein! For example, a protein supplement of brown rice protein + pea protein contains complete proteins.


Whey protein powder contains high levels of leucine (a branched-chain amino acid). Branched chain amino acids are excellent for enhancing muscle growth.

Plant-based proteins contain less leucine than whey protein. Some advice aiming for 48 grams of brown rice protein/day (2 protein shakes) if you are into muscle building and work-out regularly. This amount of brown rice protein will contain adequate leucine.

As many plant based proteins are unflavored and unsweetened, you can add flavor naturally with cinnamon, vanilla, lemon…and blending them with unsweetened almond milk!

Remember, rice protein + pea protein = high quality protein but it is suggested you take 48 grams of this plant based protein powder (about 2 scoops) for the best result in muscle building, repair, and tone.




About Diane Kress

Author of The New York Times Bestseller; The Metabolism Miracle, The Metabolism Miracle Cookbook, and The Diabetes Miracle. and The Metabolism Miracle, Revised Edition. Owner, developer, and administrator of The Metabolism Miracle's support site: www.Miracle-Ville.com. Registered Dietitian, Certified Diabetes Educator, www.themetabolismmiracle.com www.thediabetesmiracle.com www.miracle-ville.com Email: dietquestions@ymail.com
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