Soy Protein - A Great Vegertarian Subsitute For Building Muscle Fast

A complete protein that has one of the highest biological values, soy protein is very low in fat and has no cholesterol.  A high biological value means that the body can more easily break down soy protein (during protein synthesis), digest it and put it to use for tasks such as muscle building versus foods that have a lower biological value.  Soy protein also has a side benefit of being lactose-free so it can be enjoyed by those who are lactose intolerant. 

Soy protein is a great substitute for meat, so it can be a smart choice for those who are vegetarians or vegans but are concerned that they might not get the protein they need since they don't eat meat.  Often found in protein powders, soy protein can also be used in cooking foods that are high in protein and very low in fat.  For instance, soy protein can be a substitute for flour, so it can be to bake a variety of breads.

Soy Protein's Origins

Soy protein comes exclusively from soy beans, a legume that has no cholesterol and is low in fat.  Soybeans are the only vegetable that contain all eight essential amino acids which is what makes them a complete protein and a superb protein source for anyone on a non-animal diet. 

It wasn't until the last few decades that soy protein has gotten increased attention by researchers, the media and consumers.  This is mostly due to an increase in diet fads over recent years and the desire for foods that are more in line with a health-conscious lifestyle.  In fact, the number of food products as well as beverages that contain soy protein seems to be increasing at a steady pace each year.

Soy Protein's Benefits

Soy has several health benefits and more continue to be discovered.  If you don't have a taste for regular milk, soymilk is a good choice.  It comes in several great tasting flavors, the low-carb vanilla is my favorite, and it has an ample amount of vitamin D.  While most get enough vitamin D from being outdoors, soymilk can be a wise choice for those who are overly sensitive to sunlight or for those who can't get outdoors. 

Since soy protein is a complete protein, it can also be a heart-healthy alternative to meat/animal protein.  Consuming soy protein instead will lower “bad” (LDL) cholesterol levels as well as triglycerides.  The isoflavones in soymilk, the phytoestrogens found in soy products, will also increase “good” (HDL) cholesterol levels.  In fact, studies show that people who have an elevated
cholesterol level, once changing their diet and subbing in soy protein into some of their meals, get the greatest benefit in terms of cholesterol levels.  To receive the heart-healthy benefits, consumption of at least 25 grams of soy protein a day is required, though.  This works out to about:

1 and ¼ cups of tofu or soybeans OR
About 2 cups of soymilk OR
1 ounce of soy flour

Back in 1999, the FDA did approve the health claim that consuming products with soy protein will reduce the risk of coronary disease. 

Ok, maybe you have a strong heart already.  Many of us could stand to lose some weight.  In fact, obesity is becoming a bigger and bigger problem across the world.  Soy protein is an excellent answer for this problem.  Soy protein can help keep the blood sugar level in check.  When blood sugar spikes, typically when we eat foods high in sugar, the body releases insulin to rapidly bring the level back down.  Those who are obese often have cycles where their blood sugar spikes up and down often, due to their diet, which leads to fatigue and it puts the body in a mode to readily store fat.  By consuming soy protein, it is easier to keep the blood sugar more steady and stable.  In fact, intake of soy protein can no only help control hyperglycemia (high blood sugar) but it can also help with hyperlipidemia (abnormally high levels of lipids in the blood) and hyperinsulinemia (excess insulin in the blood) as well as help reduce bodyweight. 

Ok, maybe you are as fit as a fiddle in both the heart and weight categories.  Does cancer run in your family?  The phytochemicals found in soy protein is said to reduce ones risk of cancer.    Most of the attention has been given to the reduction of breast cancer and more recently prostate cancer.   The phytochemicals in soy protein  block the cancer development by blocking a tumor's ability to create blood vessels which would nourish the tumor.

Soy Protein Compared To Whey Protein

Maybe you are a body-builder and you're most interested to know how well soy protein compares to whey protein.  Whey protein as you might already know, is derived from milk as a diluted byproduct of the cheese-making process.  It is an animal based protein and it is fast-acting as it gets absorbed into the body rather quickly.  To get one kg of high quality usable whey protein isolate, it takes about 229 liters of milk.  So in terms of production, it can take a lot of product to derive whey protein.  When the PDCAAS (Protein Digestibility Corrected Amino Acid Score), which is similar to the biological value, both whey protein and soy protein get a top score.  So both are complete proteins and will supply the body with the basic building blocks to support new muscle growth. 

Most body builder are highly interested in the amino acids glutamine and arginine.  Both are said to help with the release of growth hormones, speed up recovery of muscle cells and aid in immune system functions.  100 grams of soy protein has about 10.5 grams of glutamine and 7.6 grams of arginine.  100 grams of whey protein only has about 4.9 grams of glutamine and 2.9 grams of arginine. 

Both can be found in many protein powders and in some powders you will find both used.  They both will have similar costs.  Overall, both proteins make for a healthy addition to someone who is interested in getting a fit and healthy body.  If you are interested in cutting down on the consumption of animal-based products but want to build muscle, then soy protein is every bit as good as whey protein.