I just want to have some opinion of yours regarding taking soy protein shake instead of whey protein shake after my
workouts. As my body have an intolerance for dairy products, I do not think it is advisable for me to take whey
protein. However I read from other website that whey protein is generally preferred than soy protein for males as
whey protein gets absorbed easier and encourage more muscle growth.
I’m really keen in building a good physique and try to workout at least 2-3 times a week each lasting for about 2 hrs. I
would like your opinion about some of the protein shakes that I can take after my workout besides whey protein
Have you ever wondered what the differences between soy and whey protein are and which is better for you? This highly debated topic has been a hotbed of differing opinions over the last several years. We wanted to weigh in on the protein debate to help you better understand the benefits and differences between these two commonly used sources of protein and hopefully dispel some of the common misnomers floating around the Internet about these products.
Whey is a protein contained in the watery portion of milk that separates from the curds when making cheese. It is an antibacterial compound that is most commonly associated with body weight and bone health.
Whey is known as a complete protein that is fast and easy to digest. Composed naturally of the best amino acids, many protein drinks contain this type of protein because of its quick absorption and digestion rate. The quick absorption stimulates a rapid appearance of essential amino acids that can act as a signal to elevate muscle growth and repair, making it a good supplement to consume after an intense workout.
The downside to this product is that whey protein, like other dairy products, contains lactose. For vegetarians, vegans and the lactose intolerant, this can eliminate whey as an option for obtaining the protein needed to sustain your body pre and post workout.
The Joy of Soy
Soy protein contains all nine essential amino acids and high amounts of glutamine and arginine – two important amino acids which aid stamina and muscle recovery. It is a plant-based source that is typically available in a liquid or powder form and has been proven to help prevent heart problems. Many countries even allow health claims for food which are rich in soy protein to be included on the packaging.
The key benefits of soy are its high protein content, essential fatty acids, phytosterols, and lecithin, fiber components, isoflavones, and protease inhibitors. Very low in fat, soy contains no cholesterol and contains phytochemicals. The small amount of naturally-occuring fats found in whole soybeans include essential oils and fats like Omega 3’s. Studies have indicated that the phytochemicals in soy may reduce heart disease, osteoporosis, and the risk of cancer. The Food and Drug Administration has even endorsed soy by stating that 25 grams of soy protein in a person’s daily diet can help reduce the likelihood of developing or advancing heart disease.
Soy is a great substitute protein source for vegetarians and vegans looking for non-animal sourced protein. Soy products are beneficial to cardiovascular and overall health due to the high levels of fiber, vitamins, minerals and low levels of saturated fats, and can help lower levels of bad cholesterol. Soy is also environmentally friendly! The amount of land, water, energy and resources to produce soy is significantly lower than other proteins.
There are many considerations when choosing between soy protein and whey protein. Although these factors differ by brand, the following are some broad considerations when choosing a type of protein powder.
Taste and Texture
Whey protein tends to have a smooth, somewhat creamy texture and a mildly nutty taste. Soy protein has a stronger nutty flavor, and some people find the texture a bit grainier. In the end, the taste and texture of soy versus whey protein comes down to personal preference. Both are available in a variety of flavors and formulations. Certain brands may include additives or stabilizers that are meant to achieve a creamier, richer texture. Trying several brands before choosing one can help you avoid protein powder with an off-putting “chalky” texture.
Both soy and whey protein are processed so that they are relatively shelf stable. Despite being derived from milk products, you do not need to worry about whey protein powder going bad quickly. A typical container of protein powder has an expiration date that is a year or more away (Ketchiff, 2015). However, you are unlikely to suffer any ill health effects from using protein past its “sell by” date. Although the flavor of the product might diminish, the nutritional value and stability of the product is unlikely to change (Ketchiff, 2015).
Type of Protein
One of the most important factors to look at when evaluating a protein powder product is the amino acid profile. There are 22 types of amino acids used by the human body; nine of these cannot be synthesized by the body and must be obtained from dietary sources. Both soy and whey protein are “complete” proteins, meaning that they contain these nine essential amino acids. However, they differ slightly in their relative concentrations of the essential amino acids. For example, whey protein tends to be higher in leucine, isoleucine, methionine, and lysine (Misner, 2015). In contrast, soy protein is higher than whey protein in arginine, phenylalanine, and tryptophan.
Because lysine has been associated with muscle growth and methionine with accelerated fat loss, many bodybuilders choose whey protein for its superior profile of these amino acids (Robson, 2016). However, both soy and whey protein contain adequate amounts of essential and nonessential amino acids to support general health.
Other dietary restrictions may determine whether soy or whey protein is best for you. For example, whey protein comes from an animal source and is not appropriate for a vegan diet. In contrast, soy protein is vegan-friendly and can be a good way for vegans to ensure they get enough protein.
Additionally, people who are lactose intolerant may need to carefully consider their protein options. Soy protein does not contain lactose and is perfectly appropriate for people who are lactose intolerant. When it comes to whey protein, it depends on the form of protein you choose. Whey protein comes in three main forms: whey concentrates (the least processed form), whey isolates, and whey hydro-isolates (the most processed form) (Axe, 2015). Although whey concentrates have some lactose filtered out, they may still cause gastrointestinal problems for lactose intolerant people. Whey isolates or hydro-isolates have been processed to remove lactose, making them more appropriate for lactose intolerant individuals.
Other Nutritional Considerations
Protein is not the only consideration when choosing whey or soy powder. These powders also contain other nutrients that support your general health. For example, soy naturally contains B complex vitamin, vitamin E, zinc, iron, phosphorus, and potassium (Robson, 2016). Whey protein also contains important vitamins and minerals, including calcium, iron, potassium, phosphorus, and magnesium. The exact amounts of these nutrients varies by brand, making it important to check nutrition labels before you buy.
Another nutrition consideration when evaluating whey versus soy protein is the phytoestrogen content in soy. Soybeans naturally contain phytoestrogens, which mimic the activity of estradiol, the primary female sex hormone (Robson, 2016). Historically, some people have been concerned that eating soy could increase levels of estrogen while decreasing testosterone levels. However, more recent scientific research suggests that consumption of soy has no ill effects on hormone levels or general human health. In fact, consumption of soy protein has been shown to promote lean muscle growth while stimulating weight loss (Robson, 2016). Thus, concerns about the phytoestrogen content in soy protein is not a strong reason to choose whey protein over soy alternatives.
When it comes to foods, there is no “one size fits all” approach. It may take some trial and error to determine the specific variety of soy or whey protein that works best for you. Some people experience gas, bloating, or gastrointestinal problems after using certain types of protein. This may be a sign that your body is reacting poorly to some ingredient in the protein, but it does not mean that another brand of soy or whey protein will not work for you. Experiment with different types, flavors, and ingredient ratios when making protein shakes until you determine what works best for you.
Soy protein isolate is a good protein supplement. Soy protein is high in a natural type of hormone called isoflavones.
Isoflavones have exhibited healthful benefits for both men and women. Soy also helps to increase your natural thyroid
hormone levels (this is great when trying to lose excess bodyfat). I take both soy and whey protein supplements. Whey
is a very high quality protein that is digested easily by the body.
I would suggest that you try using a good whey protein supplement as well as a soy protein supplement. EAS Whey