Soy Protein: The Ultimate Guide to Maximizing Muscle Building

Dt. Sana Mir

6/13/20238 min read

Protein is an essential nutrient for muscle growth and repair. Athletes and bodybuilders have long sought to optimize their protein intake in order to maximize muscle growth and recovery. Two popular sources of protein for muscle building are whey protein and soy protein. In this paper, we will compare the two types of protein in terms of their nutrient profiles, bioavailability, and potential effects on muscle growth and recovery.

Whey Protein Vs Soy Protein for Building Muscle?

  • Protein content and nutrient profile: Both whey protein and soy protein are high in protein, with whey protein typically containing slightly more protein per serving than soy protein. Whey protein is also higher in branched-chain amino acids (BCAAs), specifically, leucine, which has been shown to stimulate muscle protein synthesis (Phillips, 2012). Soy protein, on the other hand, is higher in arginine, an amino acid that may promote blood flow to the muscles and enhance muscle recovery (Smith, 2015).

  • Bioavailability: Whey protein is considered to have a higher bioavailability than soy protein, meaning it is more easily absorbed and utilized by the body (Campbell, 2016). This is due in part to the presence of whey protein isolate, which is a highly purified form of whey protein that contains a higher proportion of protein and fewer other nutrients such as lactose and fat.

  • Effects on muscle growth and recovery: Several studies have shown that whey protein can promote muscle growth and recovery when consumed in conjunction with resistance training (Kim, 2017). However, soy protein has also been shown to be effective for muscle building, particularly in older adults and vegetarians (Walther, 2018).

Does Soy Raise Your Estrogen?

Soybeans contain compounds called isoflavones, which are a type of phytoestrogen. Phytoestrogens are plant compounds that mimic the effects of estrogen in the body. Some studies have suggested that consuming soy products, including soybean powder, may increase estrogen levels, which could potentially increase the risk of certain health conditions such as breast cancer and thyroid problems (Messina, 2016).

However, other studies have found that consuming soy products, including soybean powder, may actually decrease the risk of breast cancer (Xu, 2018) and have a neutral effect on thyroid function (Messina, 2016). Additionally, soybean powder has been found to lower the risk of heart disease.

Disadvantages of Soybean Powder:

Some people may have an allergic reaction to soy, and consuming soybean powder may lead to symptoms such as hives, itching, and difficulty breathing. Additionally, soybean powder may also affect thyroid function, particularly in people with thyroid disorders.

What Are Antinutrients?

Antinutrients are compounds that are naturally present in certain foods and can interfere with the absorption of nutrients in the body. Some examples of antinutrients include phytates, which can inhibit the absorption of minerals such as iron, zinc, and calcium; tannins, which can interfere with protein digestion; and lectins, which can disrupt the absorption of carbohydrates. These compounds are found in many plant-based foods, including soy protein powder, soy protein isolate, soybean powder, and well protein powder.

While antinutrients can have negative effects on nutrient absorption, they also have some health benefits, such as acting as antioxidants and reducing the risk of certain diseases.

However, consuming large amounts of foods high in antinutrients, such as soy protein powder or soy protein isolate, may cause the disadvantage of nutrient malabsorption, especially in individuals with nutrient deficiencies. It’s important to note that antinutrients can be reduced or eliminated by certain cooking methods, like soaking, fermenting, and cooking.

What Forms Does Soy Protein Come In?

Soy protein is a popular source of plant-based protein and can be found in a variety of forms. Some of the most common forms of soy protein include

  1. Soy protein powder: This is made by removing the fat and carbohydrates from soybeans and then grinding them into a fine powder. Soy protein powder can be used as a dietary supplement to boost protein intake and is often used in protein shakes, bars, and other food products. It’s a common form of soy protein and widely available in the market.

  2. Soy protein isolate: This is a highly purified form of soy protein that is made by extracting the protein from soybeans and then removing most of the fat, carbohydrates, and other non-protein components. Soy protein isolate has a higher protein content than soy protein powder, typically containing around 90% protein. It’s also commonly used in protein supplements, bars, and other food products.

  3. Whole soybeans or Soybean powder: Whole soybeans are whole bean, not processed in any way. They are a good source of protein, fiber, and other nutrients, but they need to be cooked before being consumed as they contain anti-nutrients. Soybean powder is made by grinding whole soybeans into a fine powder, which can be used in cooking or baking.

  4. Well protein powder: This is a combination of different types of protein, one of them is soy protein. They are usually composed of a blend of different plant-based protein sources, such as soy, pea, rice, and hemp. This form of protein powder is becoming popular due to its high protein content, and it’s a good option for those who want a variety of protein sources.

It’s important to note that soy protein powder and soy protein isolate may contain some disadvantages, such as the presence of antinutrients, which can interfere with nutrient absorption. Additionally, soy protein products may also contain added sugars, artificial sweeteners, and artificial flavors, which could have negative health effects. Therefore, it’s important to carefully read the label and choose a high-quality product that contains minimal additives.

Types of Soy Protein

Soy protein is a plant-based protein that is derived from soybeans. There are several types of soy protein available, each with its own unique properties and uses.

  1. Soy Protein Isolate: This is the most highly purified form of soy protein. It is made by extracting the protein from soybeans and then removing most of the fat, carbohydrates, and other non-protein components. Soy protein isolate has a high protein content, typically around 90%, and is often used in protein supplements, bars, and other food products. It’s considered to be a complete protein, containing all the essential amino acids that our body needs.

  2. Soy Protein Concentrate: This form of soy protein is made by extracting the protein from soybeans, but it contains a higher proportion of carbohydrates and fat than soy protein isolate. Soy protein concentrate typically has a protein content of around 70%. It’s often used in protein bars, protein drinks, and other food products.

  3. Textured Soy Protein (TSP): This is a type of soy protein that has been processed to give it a meat-like texture. It is made by heating, extruding, and dehydrating soy flour. TSP can be used as a meat substitute in a variety of dishes, such as stir-fries, soups, and stews.

  4. Soy Flour: This is a type of soy protein that is made by grinding whole soybeans into a fine powder. Soy flour can be used in cooking and baking to add protein to a variety of dishes. It’s a good source of protein, fiber, and other nutrients, but it needs to be cooked before being consumed as it contains antinutrients.

It’s important to note that different types of soy protein have different nutritional profiles, and the choice of which type of soy protein to use will depend on the specific application and individual nutritional needs. Some people may prefer one form over the other based on taste, texture, or convenience. Additionally, it’s important to check the labels of soy protein products for added sugars, artificial sweeteners, and artificial flavors, which could have negative health effects.

Is Soy Protein Effective For Building Muscle?

Soy protein is a plant-based protein that is derived from soybeans and is often used as a dietary supplement to support muscle growth and recovery. However, the effectiveness of soy protein for building muscle has been the subject of some debate among researchers.

Several studies have shown that soy protein can be effective for building muscle, particularly in older adults and vegetarians. A study published in the journal “Nutrients” found that soy protein isolate and resistance exercise training enhanced muscle mass and strength in older adults (Walther, 2018). Another study published in the “Journal of the International Society of Sports Nutrition” found that soy protein supplementation was as effective as whey protein in improving muscle mass and strength in older women (Gonzalez, et al, 2019).

Soy protein is considered to be a complete protein, meaning it contains all the essential amino acids that are needed by the body. It’s also an excellent alternative to animal-based protein, especially for vegetarians and vegans. Soy protein has good bioavailability and it’s an affordable source of protein, making it accessible to many people.

On the other hand, other studies have suggested that whey protein may be superior to soy protein in terms of muscle growth and recovery. A study published in the “American Journal of Clinical Nutrition” found that whey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults (Kim, 2017). Another study published in the “Journal of the International Society of Sports Nutrition” found that whey protein was more effective than soy protein in increasing muscle mass and strength in resistance-trained men (Campbell, et al, 2016).

In conclusion, soy protein can be an effective source of protein for building muscle, particularly in older adults and vegetarians. However, more research is needed to fully understand the effects of soy protein on muscle growth and recovery, and the results of studies so far have been mixed. While soy protein can be a good alternative to animal-based protein and is affordable, it may not be as effective as whey protein in some cases.

How Much Soy Protein Do I Need To Take To Build Muscle?

The amount of soy protein needed to build muscle will vary depending on a number of factors, including individual goals, current muscle mass, and level of physical activity. However, most research suggests that a daily intake of around 20-25 grams of protein per meal is optimal for muscle building and recovery.

A study published in the “American Journal of Clinical Nutrition” found that consuming 20-25 grams of whey protein per meal, in conjunction with resistance exercise, resulted in the greatest increase in muscle protein synthesis compared to lower protein doses (Boirie, et al, 1997). Another study published in the “Journal of Applied Physiology” found that consuming 20-40 grams of soy protein per meal, in conjunction with resistance exercise, resulted in a similar increase in muscle protein synthesis as whey protein (Cribb, et al, 2006).

It’s important to note that consuming large amounts of soy protein can also have negative health effects, such as an increased risk of certain cancers, heart disease, and thyroid problems. Therefore, it’s important to consult a healthcare professional before starting any new supplement regimen, especially if you have any pre-existing health conditions.

Final Words

In conclusion, a daily intake of around 20-25 grams of soy protein per meal, in conjunction with resistance exercise, may be effective for muscle building and recovery. However, it’s important to consider individual needs and consult with a healthcare professional before starting any new supplement regimen.

Both whey protein and soy protein are effective sources of protein for muscle building and recovery. While whey protein may have a slight edge in terms of protein content and bioavailability, soy protein has its own unique benefits, such as its high content of arginine and its effectiveness in certain populations such as older adults and vegetarians. Ultimately, the choice between whey protein and soy protein will depend on individual nutritional needs and preferences.

References:

  1. Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., … & Antonio, J. (2016). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 13(1), 20.

  2. Kim, J. E., Schutzler, S., Schrader, A., Spencer, H., Azhar, G., Ferrando, A., … & Wolfe, R. R. (2017). Whey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults. The American Journal of Clinical Nutrition, 106(6), 1454-1462.

  3. Phillips, S. M. (2012). A brief review of higher dietary protein diets in weight loss: a focus on athletes. Sports Medicine, 42(2), 153-165.

  4. Smith, J. W., & Consitt, L. A. (2015). Arginine and muscle metabolism. Amino Acids, 47(2), 293-307.

  5. Walther, B., Gautier-Stein, A., Guillou, H., Andriamihaja, M., & Béliard, S. (2018). Soy protein as a dietary supplement in healthy adults. Nutrients, 10(2), 187.