Update: Leucine, Whey and Rice Protein
On June 17, I made a post about a study that had found that rice protein was as effective at increasing muscle mass as whey protein (see Leucine, Whey and Rice Protein). The study was described in a press release, I never found an actual published paper on it.
Pete from VeganBodyBuilding.org pointed out a podcast in which one of the researchers who conducted the study, Jacob Wilson, says that the press release is misleading (click here for the podcast, the part I’m referring to is in the first few minutes).
Dr. Wilson says that because the study used so much protein powder, 48 g of protein to be exact, there was enough leucine provided by the rice protein to achieve similar results to the whey protein. He says that at a lower protein amount, such as 25 g, whey protein is superior because of it’s higher leucine content which has been shown in many studies. From what I could gather, Dr. Wilson considers 3 g of leucine to be necessary to begin muscle synthesis in any given serving of protein.