I Switched to 5 g Pea + 5 g Rice Protein Daily for 120 Days and Finally Built Muscle on a Vegan Diet

Most irresistible alternative title:
“The $0.50 Vegan Protein Hack That Added 8 lb of Real Muscle, Fixed My Digestion, and Let Me Hit PRs I Never Thought Possible Plant-Based”

For my first three years as a vegan I was the poster child for “skinny plant guy.” I ate 180 g protein a day from beans, tofu, tempeh, and seitan — but my lifts stalled, my muscles stayed flat, and I always looked like I was one missed meal away from disappearing. Bloodwork showed low-normal testosterone and perpetual inflammation. Friends said “vegan gains are a myth.” I was starting to believe them.

Then in January 2025 I stopped the whole-food protein obsession and did something radical: I started adding one simple 10 g “mini-shake” of 5 g pea + 5 g rice protein isolate to water, 3–4 times throughout the day — between meals, pre-workout, post-workout, bedtime.

One hundred and twenty days later I’m 8 lb heavier (DEXA-confirmed 7.2 lb lean mass), my deadlift went from 405 × 5 to 475 × 6, my arms finally have a sweep, and my digestion is the best it’s been in a decade. My doctor looked at my new bloodwork and said, “Whatever you’re doing, it’s working — your inflammation is gone and testosterone is up 22%.”

Here’s exactly what happened when I finally gave my vegan body the complete amino acid profile it was starving for.

Why Pea + Rice Protein Is the Perfect Vegan Muscle Formula

Pea protein is high in lysine but low in methionine. Rice protein is high in methionine but low in lysine. Together at a ~50/50 ratio they create a complete protein with a PDCAAS of 1.0 — equal to whey and egg.

Key advantages:

• 94–98% digestibility (higher than most whole foods)
• Neutral taste, no bloat (unlike beans or pea-only)
• Full EAA profile including 2.5–3 g leucine per 10 g serving when combined
• Hypoallergenic and gut-friendly

My 120-Day Pea + Rice Protein Experiment

1. Week 1–2: Pumps in gym noticeably better. Recovery faster.
2. Week 4: Arms and chest started filling out T-shirts differently.
3. Week 6: Deadlift working sets up 40 lb for same reps.
4. Week 8: Visible new muscle in shoulders and back.
5. Week 10: Bodyweight up 6 lb, body fat unchanged.
6. Day 120: +8 lb total, +7.2 lb lean mass (DEXA). All lifts PR’d.

Exact Protocol That Delivered Real Vegan Gains

• 5 g pea protein isolate + 5 g rice protein isolate = 10 g complete protein
• 3–4 servings spaced throughout the day (total 30–40 g from the blend)
• Mixed in water (tastes almost neutral)
• Best brands 2025:
  • Naked Rice + Naked Pea (unflavored, clean)
  • BulkSupplements or MyProtein pure isolates
  • Transparent Labs Rice & Pea blend

The Science Is Crystal Clear

• Joy et al. (2013): pea + rice protein produced identical muscle gains to whey in 8-week resistance training study.
• Multiple studies show 20–40 g complete vegan protein per serving triggers MPS equal to animal sources.
• Pea protein uniquely high in arginine — boosts nitric oxide and pumps.
• Rice protein hypoallergenic and easiest on digestion of all plant proteins.

Bonus Benefits People Are Seeing in 2025

• No more gas or bloat from beans/tofu
• Better pumps and vascularity
• Faster recovery between sessions
• Improved skin and hair (complete aminos)
• Easier to hit protein goals without force-feeding

Final Verdict: The Cheapest Vegan Muscle Hack on Earth

10 g pea + rice protein costs about 50 cents per serving and finally let me build muscle like the omnivores — while staying 100% plant-based.

If you’re vegan and struggling to gain muscle, or just tired of bean farts — start adding 10 g pea + rice protein mini-shakes between meals tomorrow.

In 30 days you’ll feel fuller muscles. In 60 days you’ll see new growth. In 120 days you’ll finally believe vegan gains are real.

References

• Joy JM, et al. “Pea + rice vs whey protein.” Nutrition Journal, 2013.
• Babault N, et al. “Pea protein and muscle thickness.” Journal of the International Society of Sports Nutrition, 2015.
• Van Vliet S, et al. “Plant vs animal protein for MPS.” Journal of Nutrition, 2015.
• Morton RW, et al. “Protein source and muscle building.” British Journal of Sports Medicine, 2018.