Rice protein is another plant-based alternative to milk-based protein.

Despite being low in a few of the essential amino acids, rice protein can still help you build muscle.

In a study in 24 men, researchers examined the effects of rice protein or whey protein on muscle recovery and body composition (30).

The men completed a full-body workout three times a week for eight weeks. Following each exercise session, the men immediately consumed either a rice or a whey protein drink.

At the end of the study, men who consumed the whey protein drink gained 7.04 pounds (3.2 kg) of lean body mass while the men who drank rice protein gained 5.5 pounds (2.5 kg).

The whey protein group also increased their strength more than the rice protein group.

While this study had no placebo group, it does suggest that, while not superior to whey protein, rice protein can still help you gain muscle size and strength.

Similar to pea protein powder, Naked Nutrition and NOW Sports make a high-quality rice protein.