For more than one year, whey protein has been holding the leading position in the sports nutrition market and is recognized as the gold standard in its segment. However, there is another source of protein, which is almost as effective as serum in efficiency: soy. Want to know more? Read.
Author: David Robson
For more than one year whey protein has been holding the leading position in the sports nutrition market and is recognized as the gold standard in its segment of this market. Today, whey protein is sold much better than other types of protein, and all thanks to the powerful anabolic effect that drives up muscle growth.
It is believed that the serum contains an ideal set of amino acids (building material for protein synthesis) and strengthens the immune system. Proved that whey protein is rapidly absorbed and is most effectively absorbed by muscle tissue (which makes it an ideal choice for post-training drinks).
Against the background of other types of protein, serum seems to be the highest, ideal formula that dwarfs all other foods and sends them to the dustbin of history. But let's not rush. There is another source of protein, which is almost as effective as serum in effectiveness: it is soy.
In recent years, soy protein has received a lot of critical reviews, and among bodybuilders, it is completely derided as a "feminizing" drug (and as a result, it prevents the collection of muscle mass). Why, in this case, should someone change the time-tested whey protein to a defunct and, presumably, low-protein soy protein?
Because, as often happens when discussing issues of applied science, there is another point of view. In recent years, scientists have carefully studied the effect of soy protein on testosterone secretion and muscle mass gain. Recent studies have shown that, in terms of a set of dry body weight, soy is also as effective (if not more), like whey protein.
This material will present the results of advanced studies in which the properties of soy protein have been studied. Also we will tell about the benefits that the representatives of the world of bodybuilding promise to use soy – a legitimate alternative to whey protein.
The inclusion of soy in the diet
Based on the results of several studies, it was suggested that phytoestrogens contained in soy protein lead to a decrease in testosterone secretion and a simultaneous increase in the level of the female sex hormone estrogen. Isoflavonoids (phytoestrogens) found in soy are most likely to cause such an undesirable hormonal imbalance, which manifests itself in the aforementioned change in the ratio of testosterone and estrogen, as well as in the violation of the regulation of the secretion of thyroid hormones.
Many nutritionists, discovering a decline in vitality, digestive disorders, hypothyroidism (a decrease in thyroid function), infertility and other diseases, begin to suspect soy and call it a possible cause of all ills.
Soy protein, extracted from an annual plant of the legume family, has been a link in the food chain for more than five thousand years. This is the only vegetable protein that has a high biological value and has in its composition all the essential amino acids in quantities sufficient to support growth and development. In the US, soybeans were imported in the 80-ies of the nineteenth century, but long before they were already the basis of the ration of the inhabitants of the Asian region.
At 30%, soy is made up of carbohydrates (of which 15% is fiber), 38% is protein, 18% is fat (of which 85% is unsaturated), and 14% is water. Soya contains all the essential amino acids, and in proportions, ideal for maintaining the well-being of consumers of the product. In addition, vitamins and trace elements are present in the soybean, in particular, potassium, zinc, iron, vitamin E, phosphorus and the full spectrum of B vitamins.
As a sports nutrition, soy protein and whey protein perfectly complement each other. Whey protein, as already mentioned, is rich in amino acids with branched chains, which are the most important source of energy during training sessions, and soy protein is rich in arginine and glutamine. Arginine stimulates the secretion of anabolic hormones, which in turn stimulate muscle growth, and glutamine is indispensable in the period of metabolic stress.
Before becoming a food or food additive, soybeans undergo several stages of treatment.
- Soybeans are cleaned, the moisture content is evaluated, crushing and rolling into flakes.
Low-fat flakes (meal) are raw materials for the production of three main products: soy protein concentrate, soy protein isolate and soy protein texture.
Soy protein is represented on the market by three kinds of products: soy protein concentrate, soy protein isolate and soy protein texture.
Soy Protein Concentrate. Concentrate of soy protein is, in fact, what remains after extraction of soybean oil. Dehydrated (moisture is removed earlier from soy flakes), the concentrate contains at least 65% protein, stored in it and virtually all carbohydrates.
Soy Protein Isolate. Like the whey protein isolate, the soy protein isolate is the best source of quality, purified soy protein. The raw material for soybean isolate production is soybean meal, from which all impurities are removed, and only chemically pure protein remains (more than 90% in the dry residue). Since the carbohydrates from the isolate are removed, the specific taste of soy is practically imperceptible.
Soy Protein Texture. Texturate is made from soy concentrate and is the raw material for many soy products, such as artificial chicken, pork, beef, etc.
The latest research: evidence of the effectiveness of soy protein
The latest research on soy protein refutes the pre-existing opinion and proves that soy does not reduce the level of testosterone and does not increase the secretion of estrogen.
The first study was conducted at the American College of Sports Medicine (ACSM) in May 2004, sponsored by its National Department of Dairy Products. The results showed that the use of an isozoic and isoenergetic post-training soy beverage statistically significantly accelerates the growth of total and dry body weight and increases the strengths. The comparison was made with other post-training drinks (skim milk and maltodextrin), having a comparable degree of effectiveness.
A study showing that whole (unchanged) protein, both soy and milk, is effective from the point of view of a set of muscle mass, confirmed the validity of using soy protein in post-training complexes.
The methodology of the experiment is based on a random (by double-blind distribution) division of 34 participants into groups receiving milk (n = 12, skimmed milk), soy beverage (n = 11) and maltodextrin (n = 11). (Explanation: n is the number of participants in the group).
Participants of the experiment practiced five days a week on a split system involving all muscle groups and regularly took 500 ml of cocktail immediately after training and an hour after leaving the room.
Another study of the effectiveness of soy protein as a drug accelerating the collection of muscle mass, dated April 2005 year, and conducted his company Solae Company (a manufacturer of soy products). The experiment helped to destroy the myth that soy consumption lowers the secretion of testosterone.
The results showed that adding a soy protein, whey protein or a combination of whey and soy protein to the daily ration leads to an increase in dry body weight, but does not adversely affect testosterone and estradiol levels. In the experiment participated 41 athlete, they trained under the program with weights.
The purpose of this study was to compare the effect of daily intake of 50 g of four types of protein supplements on the dry body weight and the level of sex hormones in the blood plasma in men. Participants for 12 weeks were engaged in a program aimed at levying muscle mass, and took a protein shake twice a day.
The protein cocktail contained either soy protein concentrate (PCB), or soy protein isolate (ICP), or a combination (in a one-to-one ratio) of ISP with a whey protein concentrate and isolate, or a pure whey protein consisting of an isolate and a concentrate.
- All kinds of protein supplements gave the desired result – an increase in dry body weight. There were no differences in the concentration of testosterone in the blood of representatives of different groups.
Studies on the effects of soy protein on the health of the body show us many useful properties of this product.
- Soy protein has the highest possible (1.0) protein digestibility index, adjusted for amino acid composition (Protein Digestibility Corrected Amino Acid Score, or PDCAAS). PDCAAS is a standard indicator that characterizes the biological value of a protein.
Of course, in order to reach final conclusions, it is necessary to continue clinical trials. But if we proceed from the results presented in this material, the soy protein has a good future.
In this article, we were not going to expose whey protein or to extol the soy, like a magical innovative product. No, we just presented an alternative view on the opposition of soy and whey, backed up by scientific research data, and now the reader can make an informed choice.
Soy protein has an anabolic effect, and, alone or in combination with the whey protein, stimulates muscle mass gain.
In one clever book I read that after the protein (any) gets into the stomach it is split up to amino acids, so these amino acids are exactly the same, even from meat, even from fish, even from soya.
Personally, I am convinced that the ISP, like the soy protein itself, is gnawing undeservedly. This is a banal war of marketers and advertisers for selling proteins NOT soy. They will be more expensive . So they pour soy mud . But in fact, the quality of the product itself is checked by several thousand years of use . So, guys, we use soy and are not afraid