- Whey protein supplements have long sit atop the throne of the protein supplement world. Recent studies are now showing the efficacy of soy protein in terms of its ability to increase lean muscle mass
- Soy supplements have been around for a long time but have mainly been used by vegetarians and women. It has garnered the reputation as being a “sissy” protein supplement
- So which one is right for you? Both are an excellent source of protein but choosing one over the other depends on your individual health and fitness goals. We will take a look at the benefits of both and then let you decide
Whey protein, which is derived from cow’s milk, has several health benefits. It is a naturally occurring protein and contains all of the essential amino acids to help the body increase muscle performance and muscle mass. It is a rich source in branch chain amino acids (BCAAs) and has the highest of any known natural food source. Whey is also high in the amino acid known as leucine, which benefits athletes by promoting protein synthesis and lean muscle. Whey protein supplements have approximately 50% more leucine than soy. Another attribute of whey is that it is the fastest absorbing protein. It is the favorite post workout supplement of athletes because it is absorbed into the body in as little as twenty minutes.
Soy protein is a non-animal protein source and comes from the soybean. It is the closest vegetable protein that resembles meat proteins. Just like whey it has a complete amino acid profile so it is also beneficial for building and sustaining lean muscle. In October of 1999 the Food and Drug Administration (FDA) approved the health claims that soy protein reduces heart related diseases. The FDA also determined that soy supplements can reduce bad cholesterol by up to ten percent. Many of soy’s health benefits come from the isoflavones. Soy has been shown to decrease the effects of menopause, prevent the risk of breast, prostate and colon cancer. Isoflavones have also been shown to increase estrogen activity, which is a big reason it is not popular among the weightlifting crowd. Unlike whey protein, soy does not absorb as fast. The amino acid release is slower and more consistent giving the body a steady flow of amino acids instead of a quick shot.
For most people whey protein is the protein of choice because of its quick absorption into the body and its overall effects on muscle mass. If your fitness goal is to build lean mass or lose unwanted pounds then whey protein supplements are the better choice.
If your goal is to improve your overall health and rippling muscles are not as important to you then soy would be a better selection because of the heart and cholesterol benefits it provides. Both proteins are excellent in providing their own unique health benefits but it goes to show you that not all proteins are the same and knowing what your fitness goals are along with knowledge in protein can help you be healthier and happier.
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You can and should use both. Soy protein can be used before a training session and as the last meal of the day. Whey is great for those quick hits like after your training session when you need to replenish the glycogen stores in your muscles