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Vegan Perfection by Body and Fit

Vegan Perfection by Body and Fit is a plant-based protein powder. Proteins from peas and brown rice form the basis for this alternative to animal proteins. In this review, we’ll take a look at what you can expect from this protein mix.

Vegan Perfection

In this review, I will briefly touch upon practical and subjective aspects such as taste and solubility. On the one hand, because I can keep that brief. The chocolate flavor I was presented with tasted like any other chocolate-flavored protein shake from Body&Fit. Nothing exciting, but I see that primarily as an advantage for a shake you drink once or multiple times a day.

The solubility of the shake is fine. It falls a bit between whey and casein, but closer to whey. For example, you can easily mix whey in a shaker without using a blender ball or placing a sieve in your shaker. With casein, you shouldn’t try that unless you’re a fan of lumps. In most cases, however, a mixer will only lead to complete dissolution without clumping.

With the Vegan Perfection, I noticed that you have to shake it for quite a while to completely dissolve it in your shaker without an aid. However, with a blender ball, it worked just fine.

However, what I find much more important to address is the expected effect of this protein source on muscle strength and mass. So, I will elaborate on that.

Plant-based protein mix Body&Fit

The value of plant-based proteins for muscle mass is often underestimated compared to animal proteins. This review of Vegan Perfection from Body&Fit will therefore mainly focus on the two proteins included in it; brown rice protein and pea protein. What can you expect from these compared to, for example, the popular whey?

Last month, I wrote an article about plant-based proteins. In it, I discussed a study comparing various plant and animal proteins and their role in muscle growth.

The added value of proteins was assessed by the researchers (Maastricht University Medical Center) mainly on two points:

• The various essential amino acids present in the protein and their quantity.
• The speed at which the proteins are absorbed into the blood.

In the study, the essential amino acids were compared, supplemented with the BCAA’s. These are amino acids that play a crucial role in muscle repair and growth. A shortage of one of these amino acids can therefore hinder the potential of a protein source to support muscle growth. They then investigated how quickly the proteins were absorbed into the blood. This provides insight into how quickly a protein can start working.

Essential amino acids and BCAA’s

BCAA stands for Branched-Chain Amino Acids. These are the amino acids leucine, isoleucine, and valine. They are a type of essential amino acid and are essential for building and repairing muscle tissue.

Essential amino acids are amino acids that the body cannot produce itself or cannot produce enough of. Therefore, it is essential to get these amino acids from your diet.

Amino acids in brown rice and pea protein

Both brown rice protein and pea protein contain all the essential amino acids. However, they differ in the amount of these amino acids.

Total percentage of essential amino acids in brown rice and pea protein

In a review that compared various proteins, rice protein was found to have a total percentage of essential amino acids of 32.2%. Pea protein scored slightly better in this area with a total percentage of 35.2%.

Compensating for deficiencies with higher dosage

In practice, this means that you have to consume more protein to get the same amount of essential amino acids in your body compared to whey.

51% higher dosage needed than whey?

In theory, you would have to consume 51% more rice protein (compared to whey) to achieve the same muscle-building effect. For pea protein, this percentage is slightly lower; 43%.

Absorption of rice protein

Rice protein is absorbed into the blood slower than whey protein. This means that it takes longer for the proteins to start working in your body.

How fast is rice protein?

The study showed that rice protein reaches a peak in the blood after 2 hours. Whey protein, on the other hand, already peaks after 1 hour.

Absorption of pea protein

Pea protein is absorbed into the blood faster than rice protein, but still slower than whey protein.

“Pea protein better than whey”

In the study, pea protein even scored better in terms of muscle building than whey. This is probably due to the slightly higher content of essential amino acids.

How fast is pea protein?

The peak in the blood after consuming pea protein is 1.5 hours, according to the study.

Conclusion pea protein mix with brown rice protein

Combining pea protein with brown rice protein appears to be a good combination to achieve muscle growth. The absorption rate of these proteins is between whey and casein.

Vegan Perfection: Price

Vegan Perfection costs €20.90 for 750 grams. This brings the price per kilo to €27.87.

Conclusion Vegan Perfection

In conclusion, Vegan Perfection from Body and Fit is a suitable alternative to animal proteins. It contains a good combination of pea and brown rice protein, providing all essential amino acids necessary for muscle growth. Although it may require a slightly higher dosage compared to whey protein, it offers a viable option for those following a plant-based diet or looking to diversify their protein sources. However, its absorption rate falls between whey and casein, which may influence its effectiveness in specific use cases.

Conclusion of the Study

The conclusion of the researchers from Maastricht was that animal proteins almost always contain all essential amino acids and BCAA’s in sufficient quantities. In the case of the tested plant-based proteins, this only applied to potato protein. Therefore, all other plant-based proteins would have a less favorable effect on muscle growth than animal proteins.

Essential Amino Acids and BCAA’s

Below you can see the amount of essential amino acids (excluding BCAA’s) in the compared protein sources. Below that, you can see the amount of BCAA’s in the tested proteins.

To prevent such deficiencies in important amino acids with plant-based proteins, combining different sources was recommended.

The proteins in Body&Fit’s Vegan Perfection come, as mentioned, from two different sources; brown rice protein and pea protein.

I have placed the tables here again so that we can specifically look at this combination and evaluate to what extent certain deficiencies are prevented.

Amino Acids in Brown Rice and Pea Protein

When we look at the essential amino acids (excluding BCAA’s) in brown rice protein, we only see a deficiency in lysine. Looking at the BCAA’s, we see deficiencies in both valine and isoleucine. So, you would like to see pea protein possess these amino acids in higher quantities.

This is indeed the case for lysine, although perhaps not quite enough to compensate for the deficiency in brown rice. However, regarding the BCAA’s valine and isoleucine, we also see deficiencies in pea protein.

Total Percentage of Essential Amino Acids in Brown Rice and Pea Protein

If you were to lump together all essential amino acids and only look at the total percentage, these two proteins would score just enough.

The total percentage of essential amino acids that proteins should contain, according to, among others, the World Health Organization, is approximately 27 percent. Both pea protein and brown rice protein achieve this percentage. But just, while all measured animal sources are well above this.

Compensating for Deficiencies with Higher Dosage

But individually, we can identify deficiencies in certain amino acids.

However, we must place these ‘deficiencies’ in the correct context. The desirable levels of various amino acids are shown in the tables in the top right corner with the horizontal dotted line. These levels are based on a recommended daily intake of protein of 0.66 grams per kilogram of body weight (World Health Organization).

Many strength athletes, especially those focused on muscle mass, already ensure much higher doses of protein. Two to three grams per kilogram of body weight is not uncommon, although there is always debate about the usefulness of such high intakes. However, it is established that this would compensate for any deficiency in essential amino acids in these two protein sources (pea and brown rice) compared to the recommendation of the World Health Organization, at least. However, the fact remains that you would get less of certain amino acids than if you were to ingest the same higher dosage of, for example, whey.

51% Higher Dosage Needed Than Whey?

Another way to look at this is by comparing the amount of essential amino acids in 25 grams of whey and specifically the amount of leucine in it (the most important amino acid for muscle growth). The researchers from Maastricht did this because this dose of whey has been shown to be effective in stimulating protein synthesis in the muscles. Twenty-five grams of whey contains 10.9 grams of essential amino acids and 2.7 grams of leucine.

By the way, we do mean really 25 grams of pure whey. In the Maastricht study, 32 grams of whey powder was required for this due to the presence of fats and carbohydrates.

To get the same amount of leucine from brown rice protein, you would need 37 grams of (pure) brown rice protein. In the study, this required 47 grams of powder. For pea protein, this was 38 protein from 48 grams of powder.

To get the same amount of essential proteins from brown rice protein as from whey, you would need 39 grams of (pure) brown rice protein. In the study, this required 49 grams of powder. For pea protein, this was 37 grams pure and 46 grams of powder, respectively.

Looking at the pure protein, you would need an average of 37.75 grams of brown rice and pea protein compared to 25 grams of whey. That translates to a difference of 51%. Vegan Perfection contains 77% protein. To get those 37.75 grams of pure protein, you would need to take in 49 grams of powder. That is over one and a half scoops of 29ml that is supplied.

Absorption of Rice Protein

Coincidentally, a US study 5 years earlier compared exactly that amount of rice protein with whey protein.

Research Findings

The researchers at the time referred to previous research showing that rice protein was absorbed by the body to a lesser extent (98%) than casein (97%). In rats, at least.

The extent to which the amino acids in proteins ultimately enter your bloodstream is, of course, an important consideration. So far, we have only looked at the amount of amino acids in the various protein sources, not the amount you can actually benefit from.

The researchers gave 48 grams of rice protein (isolate) or 48 grams of whey (isolate) to 10 participants who had not eaten anything for 12 hours. Then they measured how much of the amino acids in both cases ended up in the blood. Whey turned out to score higher, although the difference was not significant (6.8%). The difference was significant enough for statistical significance in the case of some specific amino acids important for muscle growth. This applied, among other things, to two of the three BCAA’s, leucine and isoleucine.

This 6.8% might look different if measured longer after ingestion. This was done after 1, 2, 3, and 4 hours. Casein, for example, can increase the amount of amino acids in the blood for more than 7 hours. If rice protein still increases amino acids after 4 hours, which seems plausible, then the total measured absorption is actually higher.

How Fast is Rice Protein?

The American researchers also measured how quickly the amino acids from rice protein and whey appeared in the blood.

Whey is popular not only because of its amino acid profile. The speed at which these amino acids are absorbed into the blood is an important characteristic that sells many a tub of powder. Rightly so, we have referred to studies earlier that demonstrate the advantage of this. Whey was particularly good at increasing protein synthesis while slow protein casein inhibits the breakdown of these proteins for longer periods.

Both ‘fast’ and ‘slow’ proteins can therefore offer benefits. Knowing this specific role in muscle growth helps determine their place/timing in your diet.

According to the 2013 study, rice protein falls in speed between whey and casein [2]. In the study, whey caused a maximum increase in essential amino acids in the blood after an average of 71 minutes. With rice, this took 97 minutes. They also saw similar differences in the speed of absorption of non-essential amino acids, 69 minutes vs. 93 minutes.

Absorption of Pea Protein

In 2012, the absorbability of protein from peas was compared to that of casein. This was compared in rats according to the PDCAAS score. A method that has proven to be quite accurate in translating to humans [3].

A score of 100% means full absorption of the amino acids in the protein. Casein scores 100%. Pea protein scored 85% for children up to 10 years old and 93% for adults. Even when pea protein was supplemented with an amino acid in which it naturally scored poorly (methionine), this absorption was not further increased. The researchers compared this because the lack or deficiency of certain amino acids can limit the absorption of the protein.

This 93% is a score that is fine for ‘normal’ people. However, avid strength athletes may have the need to go for ‘the best’. In that case, such differences might make more of an impression.

“Pea Protein Better Than Whey”

But according to a study from 2015, such a difference doesn’t matter in practice [4]. The researchers had 160 men (18 – 35 years) follow a 12-week training program. They were divided into three groups receiving 25 grams twice a day consisting of:

1. whey protein,
2. pea protein,
3. placebo (mostly carbohydrates with the same caloric value as the 25 grams of protein in the other groups).

Both the group receiving whey and pea protein saw a significant increase in muscle strength and thickness of the biceps brachii compared to the placebo group. However, there was no significant difference between whey and pea protein.

However, I must note that the study was funded by a pea protein product and that three of the researchers were affiliated with the company. As far as I can see, the study is also not peer-reviewed. I also admit that I looked for potential conflicts of interest as soon as I saw the graph above. I was honestly quite surprised. While the differences between pea protein and whey may not have been significant, it is noticeable that pea protein would lead to better results. After all, this goes against everything we know about the amino acid profile and absorbability of both types of protein.

Regarding absorbability itself, however, we also see in independent, peer-reviewed studies that pea protein has excellent absorbability that hardly differs from that of animal proteins such as whey and casein [5].

How Fast is Pea Protein?

Then again the question of how quickly those amino acids are absorbed. According to the same company that funded the 2015 study, pea protein (like rice protein) should be placed between whey and casein [6].

Conclusion: Pea Protein Mixed with Brown Rice Protein

You can make a good case that if you want the very best for muscle mass, animal proteins “pound for pound” have the greatest effect.

However, the difference is probably not large enough to override any principles or settle for less results. Any differences in amino acid amounts can be compensated for by simply taking a higher dose.

Of course, this means higher costs for your daily portion of protein powder. If you need to take 48 grams instead of 32 grams for the same amount of important amino acids, that jar will be empty one and a half times as fast.

Vegan Perfection: Price

For Vegan Perfection, you pay €49.90 for a jar of 2262 grams. For the same

jar filled with whey protein, you currently pay €36.90.

If indeed you want to compensate for any deficiencies in certain amino acids and their absorption, you will take higher doses than with, for example, whey. If this is indeed one and a half times as much, then you should also increase the price by 50% for a fair comparison. For the same period in which you finish a jar of whey for €36.90, you would then spend €74.85 on Vegan Perfection. More than double.

Conclusion: Vegan Perfection

If your budget is not a limiting factor, you may see a greater objection in the absorption speed. Pea protein and rice protein are simply slower than whey. Especially immediately after your training, you may attach great importance to this.

For me personally, the price aspect is mainly the reason not to switch to this source of plant protein. But I am also someone who theoretically would like to eat a little less meat and animal protein, but does not put that into practice.

People with a bit more backbone regarding their principled conviction may look at this differently. The reassurance that plant proteins are not necessarily largely inferior (in terms of muscle mass) will be worth a higher price tag for them.

References

1. Protein and amino acid requirements in human nutrition. Joint WHO/FAO/UNU Expert Consultation. World Health Organ Tech Rep Ser. 2007; (935):1-265, back cover.
2. Jäger R, Dudeck JE, Joy JM, et al. Comparison of rice and whey protein osolate digestion rate and amino acid absorption. J Int Soc Sports Nutr. 2013;10(Suppl 1):P12. Published 2013 Dec 6. doi:10.1186/1550-2783-10-S1-P12
3. Evaluation of nutritional quality of a novel pea protein Huiman Yang et al. 2012
4. Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015;12(1):3. Published 2015 Jan 21. doi:10.1186/s12970-014-0064-5
5. Shane M Rutherfurd, Aaron C Fanning, Bruce J Miller, Paul J Moughan, Protein Digestibility-Corrected Amino Acid Scores and Digestible Indispensable Amino Acid Scores Differentially Describe Protein Quality in Growing Male Rats, The Journal of Nutrition, Volume 145, Issue 2, February 2015, Pages 372 379,
6. nutritionaloutlook.com/sports-energy/plant-protein-versus-dairy-protein-muscle-building