SOY vs. WHEY Protein

Build Muscle
While Staying Healthy

In SOY vs. WHEY, whey protein is probably a well-known substance used for bulking up.

How about soy protein? Can soy protein reap a similar result? What are the specific differences between soy and whey?

According to the research of Soy, Whey Flex Similar Muscle, soy and whey achieve similar results for stimulating muscle growth.

The big difference of soy vs. whey is that they come from two different sources: soy protein comes from natural plants and whey protein comes from cow’s milk after cheese is made. If you are serious about gaining muscle, there is a lot of evidence to support using whey protein.

However,

SOY is also good for increasing muscle mass. Additionally, it has the advantage of weight control.

Both proteins are first-rate, according to studies, and they each have their own advantages and disadvantages. Keep in mind that you must consider your body’s health when bulking up. Also, the amount of essential and non-essential amino acids that you ingest can have an impact on body-building.

Here are some advantages and disadvantages of soy protein vs. whey protein

Advantages of SOY vs. Whey

• Come from plants.
• Have NO cholesterol, while whey contains cholesterol.
• Are good for vegetarians and those who are lactose intolerant.
• Are gluten-free.
• Can have lots of fiber, depending on how they are processed.
• Contain high glutamine levels that increase muscle volume and growth hormone levels. Increased glutamine levels can naturally help you lose weight while maintaining muscle mass.
• Have higher arginine levels that can help increase blood flow. During intensive exercise, arginine actively releases hormones and insulin, which helps deliver nutrients more efficiently to the muscles.
• Contain many essential amino acids, which help increase muscle mass.
• May reduce the risk of breast and prostate cancers. Essential fatty acids and isoflavones can help to reduce the chance of having high cholesterol and heart disease.

Disadvantages of SOY vs. Whey

Soy’s Biological Value (BV) is lower than that of whey.

This means that your body may not be as efficient when digesting proteins and transferring them to the blood stream.

Here are the Biological Value (BV) numbers: isolated soy protein 0.92, soymilk 0.91, soybeans 0.96, and soy concentrate 0.99. The biological value of beef is 0.92 or less.

The digestibility of soy products are as follows: tofu 92.7%, soymilk 92.6%, boiled soybeans 65.3%, and isolated soy protein 93–97%.

The bioavailability and digestibility of soy protein is lower than that of whey.

In addition, some infants and people do have allergic reactions to soymilk and soy products. Certain people also experience side effects from abusing soy products, such as soymilk.

Click to read, Soy Allergy Symptoms

Advantages of WHEY vs. Soy

• Milk-derived pure protein with little to no fats or carbohydrates.
• Whey protein (BV=100+). It has a high Biological Value (BV), higher than egg whites (100) or soy.
• Whey contains greater amounts of essential amino acids than soy does. These amino acids must be INGESTED to promote muscle growth and improve your body’s performance.
• It has more protein that is more easily digested and absorbed by the body.
• It works with seniors’ bodies after they exercise.
• It helps to maintain a lean body mass.
• It is a rich source of branched chain amino acids (BCAAs) that are directly transported to the muscle tissue to repair or build a certain muscle.
• It contains 50% more leucine than isolated soy protein. Leucine helps promote muscle protein synthesis and preserves lean muscle.
• It helps athletes perform closer to their optimum level by increasing the levels of glutathione, which boosts the immune system.
• It controls the appetite by stabilizing blood glucose levels in the bloodstream. This is accomplished by the release of two appetite-suppressing hormones: cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1).

Disadvantages of WHEY vs. Soy

Whey also may lead to gas or bloating if you have lactose intolerance or a weak stomach. If you don’t have enough enzymes to digest the lactose that whey contains, gas is a by-product that can result from this lack of enzymes. This gas will lead to constipation. Whey also doesn’t contain any fiber, which can also lead to constipation. Additionally, whey contains some gluten.

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Frequently Asked Questions about SOY vs. WHEY:

How to know whether or not whey protein is high-quality: When seeing WPI or WPC80 on labels, you can be sure that the whey is high-quality. These numbers mean that the product is 80% whey. If you select whey isolate, isolate contains very little to no lactose.

Where to Add Soy and Whey Proteins into Your Diet: Both soy and whey protein powders can simply be added to a drink.

Drinks and other foods you can add protein powders to include shakes, smoothies, yogurts, cottage cheese, pudding, juice, or any sports drinks.

You can add them into other foods, too, such as mashed potatoes, oatmeal, pancakes, egg tofu, or cereal.

When cooking, you can also add protein powders into meatloaf and any marinated poultry, meat, soup, sauce, or dressing.

When making bread or pasta, you can add protein using soy flour. There are many other ways to fortify your meals by experimenting.

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Soy vs. Whey: A choice of beneficial dietary supplement --Make healthy soy protein powder with MILLSTONES