plant protein

Plant protein powders supply concentrated protein from plant foods; the pea-and-rice blend here combines two common sources. According to MedlinePlus, protein is found in every cell in the body, and you need it in your diet to help your body repair cells and make new ones. MedlinePlus also notes that most plant proteins are "incomplete" on their own — unlike most animal proteins — so it suggests eating different types of plant proteins across the day to get all of the amino acids the body cannot make itself.

For exercise and athletic performance, the NIH Office of Dietary Supplements (ODS) states that protein "optimizes muscle training response during exercise and subsequent recovery period." Importantly, ODS frames such supplements as potentially helpful only when they add to — rather than substitute for — a nutritionally adequate diet, and notes that a larger proportion of athletes than the general U.S. population takes dietary supplements. MedlinePlus adds that most Americans already eat enough protein, so a supplement is not necessarily needed when dietary intake is adequate. ODS does not single out pea or rice protein specifically. It also cautions that the quality of many studies in this field is limited by small samples and short durations, and that additional research is generally needed.

There is no separate recommended dose for protein powder; it counts toward your total daily protein. MedlinePlus puts the recommended protein intake for healthy adults at roughly 10%–35% of total daily calories (for example, about 100 grams on a 2,000-calorie diet). NIH ODS notes athletes generally need about 0.55–0.9 grams per pound of body weight (1.2–2.0 g/kg) per day from all foods and supplements combined. Because needs vary with age, sex, health, kidney function, and activity level, talk to a clinician or registered dietitian before adding protein supplements, particularly if you have kidney disease or another medical condition.

NIH ODS reports no safety concerns for protein at daily intakes up to about 2.0 g/kg of body weight for athletes (roughly 136 grams for a 150-pound person), and lists no known adverse effects at those amounts. Protein needs and tolerances differ by individual, so people with kidney disease, those who are pregnant, and anyone with a medical condition should check with a clinician first. As with any supplement, these products are not pre-approved by the FDA, so quality and purity can vary by brand.

At the recommended athlete intakes it describes (up to about 2.0 g/kg per day), NIH ODS lists adverse effects for protein as "none known," and the fact sheet does not enumerate specific side effects at these levels. General cautions: powders are foods, so individual tolerance (for example, digestive comfort) can vary, and taking in calories beyond your needs from any source may lead to weight gain.

The NIH ODS fact sheet does not report specific drug interactions for protein at recommended intakes. Because overall protein and dietary intake can matter for people with kidney disease or those on certain medical diets, and because high protein intake may be a concern in some conditions, ask a clinician or pharmacist whether added protein fits your medications and health situation.