This article is from a while ago, but it is still an important resource about consuming protein efficiently.
“Also, whey keeps you fuller, longer (satiety) than casein, and it’s CHEAPER. Yep, whey is better than egg protein, beef protein, hemp protein (sucks), rice protein (sucks), pea protein (double sucks), and soy protein (double sucks).”
Whey might be cheapest, but would you still say that hemp, rice, pea, and hemp protein “suck”? There’s some evidence that pea protein is pretty good, almost as good as whey.
Also, if any one plant protein is going to be missing some ammino acids, what do you think about a blend? If hemp, rice, pea, and soy were mixed together, that could be a pretty awesome protein powder, right?
There are significant limitations to all of those proteins, though this depends on context.
I do not think a blend of plant protein is superior if it includes junk protein. Soy, rice, and pea are good when taken at high enough doses- but hemp protein might be useless.
That all being said, I don’t feel super strongly about protein source if the total daily dose is high enough, e.g. 1.6g/kg or higher.
Yes. It depends on the EAA content of each and context, e.g. fasted vs. fed. Probably need about ~30g of soy, 40g rice, and 40g pea protein with the typical essential amino acid content. Our EAA content is much higher however, and is equivalent to whey at the same dose.