Researchers surveyed 24 healthy, college-aged, resistance-trained participants. Each had a minimum of one year of strength training experience. The participants were randomly and equally divided into two groups. Each group consumed 48 grams of rice or whey protein isolate immediately following exercise on training days only. Participants followed a specific training protocol three times a week for eight weeks under direct supervision. The supplements contained equal amounts of calories and protein. Before and after the first training session, participants gave ratings for perceived recovery, soreness and readiness to train. At baseline (week 0), midway (week 4) and end (week 8) participants were measured for muscle thickness, body composition, bench press and leg press strength. Changes were measured and recorded.
Results showed there were no significant differences in the ratings between the groups supplemented with rice versus whey for recovery. Moreover, muscle mass, strength and power increased while body fat decreased.