How Does Soy Protein Compare To Whey
Taylor Ryan
Protein Course
Lesson 3 Protein Protein and more Protein… So you know that if you want muscle the you need protein. The best and easiest way to up your protein is of course with protein supplement shakes. It's just too bad that the choices are limitless! All the flavors, all the brands, all the different protein sources… But which is the best for you? Well… that's what this article is all about. Between the two most popular proteins discover which to add to your post workout plan! How Does Soy Protein Compare To Whey There has been a long going stigma in the weight lifting world that soy protein is inefficient compared to the muscle building results seen from whey protein. Soy was and often is still seen as the girlie protein of choice and anyone who opts for a soy supplement doesn't really know much about putting on the muscle. Well, this is about to change. Before we jump right into the topic at heart, it is important to understand what I am talking about with all this protein jargon. What is soy protein?
Soy protein is basically a soybean with the carbohydrates being removed. It is considered a complete protein source in that it provides all the essential amino acids that your body needs. As a side note, amino acids are the building blocks of proteins. Out off all plant protein, soy is the highest of quality.Other than helping out in the muscle gaining world, soy is also linked to:
- Helping to minimize the symptoms of menopause
- Lowering the risk of developing osteoporosis
- Being heart friendly (cholesterol and blood pressure)
Soy is easily digested by the body and is comparable to milk and meats. But whey does score a little higher in the digestibility zone. It is a bit easier on the system and highly absorbed.The issue most often seen with this supplement is that it is the second most allergenic food in America, right behind peanuts. If you have a soy allergy, then obviously soy protein is not an option. What is whey protein? Whey protein is a complete protein harvested from milk. It is isolated from whey, the byproduct of cheese. It has the highest known biological value (BV) known. BV is just a fancy way of measuring the amount of protein absorbed and used by the body. There are different varieties of whey with them varying in quality and composition, but that is for another article. Some benefits of whey, outside of muscle building, includes:
- Supporting a healthy immune system
- Keeping sugar levels at bay from spiking up the roof
- Helping to metabolize fat and helping weight loss
- Reducing anxiety and stress
In terms of gaining lean muscle mass, which is the winner?Neither. Is that a surprise? In several recent studies, comparing whey and soy proteins' affects on weight training reveals that subjects from both sides gained sufficient amounts of lean muscle mass in comparison to those not taking a protein supplement at all! One great study to point out was carried out at the University of Human Kinetics, in Canada. Men and women between the ages of 18-35 were divided into 3 groups: taking a soy protein, taking whey protein, and taking a placebo of neither protein. The outcome revealed what is stated above. Those taking either supplement gained quite a bit of muscle mass over a 6-week period. Solely based on lean muscle mass, it doesn't matter which one you opt for. The only factor is that you do take a protein supplement. The results time after time show that those that drink a protein shake within 30 minutes of weight lifting have far superior results that those who no not choose to supplement. This goes for women and men. Get more information about exercises to lose weight and make sure you check out our fitness courses podcast where we talk about current fitness events and give you help to get great results.
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