When looking for supplements to add to your workout plan or daily diet, the first thing you look at is protein. You’ve probably looked around and seen plenty of powders in either soy or whey protein. But what is the difference? There has been much talk about the advantages and disadvantages of both forms of protein and many body builders will stick to whey but the fact is they are both great, it just depends on how you use it.
When it comes to building muscle, whey is often said to be the clear choice over soy. It often has higher grams of protein and has greater protein efficiency. It has a greater amount of amino acids which are converted into protein to help build muscle. The body also digests and whey protein better than soy, while it is still only a mere 4-5%. For those looking to build muscle the combination of high protein and essential amino acids equal a more efficient way of gaining muscle.
On the downside, for those looking to burn fat and appear more slimmed down and lean, whey may be too much sometimes. Also for some induviduals it can lead to constipation. Whey protein should be taken according to your personal weight/height/age/activity level to make sure you reach your goals as quickly and easily as possible.
Soy protein, while often lower in actual grams of protein and essential amino acids is still much higher in glutamine and arginine levels. Glutamine is a non essential amino acid. Glutamine increases muscle volume through cellular hydration, to do this glutamine is used to transport nitrogen to your muscle tissue. It helps the body burn fat as fuel helping you lose weight. Arginine helps release growth hormones and insulin to build muscle by increasing the blood flow delivering nutrients around your body more efficiently. Soy has also seen benifits in lowering risk for breast and prostate cancer, lowering fat and cholesterol, and is higher in isoflavins and essential fatty acids.
While soy has it’s benefits it has its own set of disadvantages. Certain people do have allergic reactions to soy products and can include diarrhea, flatulence, and constipation.
Overall, despite some minor flaws in both, they are each still a very fine addition to your diet . Adding a scoop of soy to a whey protein shake can produce some fine results due to its additional glutamine and arginnine content. Generally though, soy is better used for weight and cholesterol loss and whey is better used for muscle gain. Of course either product can be used to great effect depending on how it is consumed and incorporated into your diet.