This is a short piece from clinical nutrition writer Brian Rigby on why pea/rice protein beats whey and soy, at least for people looking to lose weight.
"Pea and rice protein, when mixed together, form a complete protein (pea is low in sulfur-containing amino acids while rice is high in them). While whey and soy are also complete proteins, both have a number of associated issues as well, including their allergenic nature. Soy, in particular, can be problematic for people as it can cause sensitivities and inflammation and can also be higher in isoflavones than soy products which have not been processed and concentrated like soy protein isolate has been.
Whey does not contain isoflavones, but it can still be a trigger for sensitivies in certain people. In addition, due to the extremely rapid absorption of whey protein, much of it will end up as nitrogen waste in the urine unless you are a serious athlete and just going to or returning from exercise! Pea/rice protein, on the other hand, is digested and absorbed more slowly, causing it to be more satiating for people trying to lose weight and ensuring that the majority of it goes towards maintaining lean body mass, not getting excreted as waste.
Despite what you may have heard about vegetable proteins, pea/rice protein is highly digestible and readily absorbed. If you are concerned about exercise and protein for recovery, pea/rice protein is comparably high in the branched-chain amino acids (BCAAs), arginine, and lysine as whey protein, making it equal in terms of muscle recovery, strength training, and fat burning."
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