Soy protein isolates: benefits and harms

What kind of protein is this?

Soy protein isolate is a food supplement that saturates the human body with plant protein. It is produced by carefully processing soybean concentrate, which contains more than 70% protein compounds. As a result, the final product is as pure as possible and contains 90-95% protein. Almost all fats and carbohydrates are removed from the supplement.

The product is absorbed more slowly than whey protein, but faster than casein protein. The soy product is suitable for those losing weight, vegetarians and people with lactose intolerance.

In general, plant protein is inferior to protein of animal origin, but in certain parameters it is superior to it.

What is protein isolate?

Modern young people strive to have an athletic figure and intensively visit gyms and sports halls. To have an elastic and toned body, sports alone are not enough - you also need special sports nutrition. It contains protein or protein and helps build muscle mass. Protein isolate is a highly purified protein derived from whey protein. Whey is a by-product of cheese production.

Athletes who adhere to proper nutrition primarily eat protein foods. This helps stimulate muscle building. But the content of useful building material does not always make it possible to cope with the problem of lack of results from training in the gym. Therefore, we offer a natural product based on polypeptides and protein

What is it and how is it made

Isolat protein contains not only a protein substance, but several essential amino acids for the body, namely: Leucine. Helps reduce blood sugar and stimulates the synthesis of growth hormone. Isoleucine. Promotes the production of hemoglobin, participates in the restoration of muscle tissue and improves immunity. Valin. Normalizes nitrogen metabolism in the body and improves metabolic processes in muscle tissue. The composition of the supplement speaks for itself.

By taking whey isolate, a person is energized, protects muscle tissue from damage, and quickly recovers after training and in the period after surgery.

These processes produce three types of whey protein:

Isolate – contains up to 97% pure protein without fat, lactose and cholesterol. This is achieved by high cleaning technology. The protein component is well absorbed by the body.
Protein concentrate - it contains 60-85% protein, the rest is fat, polypeptides and lactose. Among proteins there are undenatured types of polypeptides that exist in nature and are very useful for the body. Polypeptides and lactose are digested within 3-4 hours, and the price of the composition is lower than that of isolate.
Hydrolyzate – contains 100% pure protein. It is easily and quickly absorbed because the latest technology allows the product to be broken down into amino acids. This is the best, but also the most expensive whey shake. The only attractive thing about a concentrate with polypeptides is the price - it is lower than that of a pure protein supplement. Few people know that 30 years ago whey was considered a production waste and was simply disposed of.

This is interesting: When purchasing protein isolate, be careful not to purchase whey protein concentrate that contains polypeptides and lactose. A concentrated product is always cheaper and has some disadvantages in quality: it contains fats and carbohydrates, which increases the calorie content, and there is much less protein than in isolate, and it takes much longer to digest.

Who uses it

Whey protein isolate is consumed in large quantities by athletes and bodybuilders. It is impossible to achieve good results with training alone. Modern young people trying to lose weight use sports nutrition for snacks or main meals, because it quickly saturates the body and carries few calories due to the lack of carbohydrates.

In addition, the body spends a lot of energy on the breakdown of proteins and the growth of muscle mass and, to replenish it, begins to spend fat reserves. Therefore, it is also useful for obese people to take this polypeptide.

How is it produced?

The technology for producing soy protein isolate is quite complex and consists of the following steps:

Skim flour is washed with a water-alkaline solution to dissolve the protein.
The solution is filtered.
Under the influence of acid, protein compounds settle.
The protein coagulant is neutralized with an alkaline solution.
Soy protein is dried and given its final form.

Multi-stage technology using chemicals has given rise to certain myths about the dangers of soy protein isolate. Is it possible to safely take this sports supplement and in what quantities will we now figure it out.

Soy protein isolate

Soy protein competes with animal proteins. Per hundred grams of product there are 90 grams of protein, energy value 375 kcal. which means it can be freely consumed by vegetarians and believers during the period of fasting.

Soy protein isolates promote the body's production of thyroxine (T4), which is responsible for metabolism.

A well-informed person will choose to consume protein from a variety of sources. Variety is key to achieving the ideal profile of available amino acids for optimal cellular function and muscle growth. By learning which protein source helps you the most at which times of the day and based on your profile and your body's goals, you'll combine the benefits of each to reach your goals as quickly as possible.

“Sharing - caring - go ahead!” Soybeans are part of dried legume vegetables with peas, beans, peas, lentils and previously formed the basis of all human food. Dried legumes are important sources of protein, starch, as well as lipids. Dried legumes are rich in phytosterols and isoflavones, but they also contain flatulence factors and anti-nutrients. These substances cause hypertrophy of the pancreas, irritate the mucous membrane of the gastrointestinal tract, reduce the ability of the thyroid gland to use iodine in the diet, etc.

This supplement contains amino acids, the percentage of which is higher than in animal proteins. Attention should be paid to the amino acid methionine, it is scarce and therefore requires additional intake.

There is practically no fat in this supplement, so it is suitable for cutting or a protein-vitamin diet. In addition, it is great for people with allergies to animal protein.

Soy contains hemagglutinin, crop and phytate. Hemagglutinin is a substance that causes red blood cells to turn into oxygen-retaining clots. A balanced and healthy diet should include vegetables because they have high nutritional value - richer in protein than meat and containing vital micronutrients such as magnesium and iron. Therefore, we present the following ways in which we can make digestible and healthy, especially how to feed ourselves soy protein without resorting to overcooked soybeans.

Soy protein isolates are taken twice daily, before and after training. To prepare a cocktail, mix one and a half scoops with liquid: milk, juice or water.

This is a protein supplement of plant origin, obtained from In addition to protein (90% in the final product), contains a small amount of fat and carbohydrates, but does not contain lactose, unlike whey protein.

Neutralization of trypsin inhibitors is carried out by boiling soybeans for one hour at 100 degrees Celsius. When the grains are well cooked, it means that the trypsin inhibitors have been inactivated. Another way to benefit from soy proteins is to consume soy protein isolates. Isolate is made by separating the protein from the rest of the soybean contents, so it contains about 90% protein. Soy protein isolate does not require boiling or cooking before consumption, dissolves very well and has a neutral taste.

Rich in biologically active substances: soy lecithin and soy isoflavones. The first protects the liver, improves brain function, normalizes fat metabolism; the second - protects against cancer and maintains normal hormonal balance. It also contains phosphorus and iron. There is arginine, which is responsible for the secretion of anabolic hormones, as well as glutamine, which suppresses metabolic stress. Calorie content 100 kcal.

This can easily be used to make a protein drink in combination with whatever is desired and recommended for people with a high protein diet. Soy protein isolate has long been used in the diet of athletes to increase muscle mass because it contains almost no fat or carbohydrates. This quality is very beneficial for overweight people who have access to a source of protein that is not combined with fats and carbohydrates.

Background, Objectives and Procedural Details, Qualification of Plant Products in Human Nutrition, Volume 35. Nutritional Assessment of Beans: Effect of Nutritional Value of Seed Germination and Variation in Trypsin Inhibitor Content. Effect of germination on the biological value of proteins and trypsin inhibitor activity of common Indian pulses. The smell of horse meat shook the European appetite for processed meat products. For those who were almost ready to give up meat, these unpleasant revelations were the last straw.

Soy protein isolate is ideal for building muscle mass and helps reduce weight while dieting.

To prepare the cocktail, stir 1 scoop into 1 glass of liquid (preferably low-fat milk). Can be used as a meal replacement once a day.

Protein Disadvantages

The mixture based on soy protein isolate is not without its disadvantages, which is why many people refuse this type of sports nutrition:

Side effects in the form of a slowdown in digestive processes cannot be ruled out.
Protein digests slowly, so it is not suitable after training or in the morning on an empty stomach.
Not the highest quality of raw materials.
Poor amino acid composition.
If the production technology is not followed, the final product may contain phytoestrogens that affect the hormonal levels and strength indicators of men.

Myths about harmfulness

There are many myths about the benefits and harms of soy protein isolate. They have no scientific basis, so athletes’ opinions about the product differ. There is a version that a cocktail of such protein reduces testosterone in the male body. A very controversial version with no real evidence.

As for the poor absorption of soy protein from isolate, this only applies to cheap products from unscrupulous manufacturers. High-quality protein is absorbed entirely, completely dissolving in the intestines.

Talk of imbalanced amino acid composition is also a myth. In reality, it is simply inferior, that is, it is inferior to the composition of amino acids in a whey protein shake, but only slightly.

Soy protein: benefits, harm and side effects

In sports circles you often hear talk about soy protein. It is a product of plant origin and is often used in sports nutrition. There is no clear opinion about the benefits or harms of soy protein.

Soybeans are rich in protein and amino acids, which are required by the human body. Among other types of plant protein, soy protein is most similar to animal protein.

It is great for athletes because their bodies undergo intense training and lose a lot of energy. For many years there has been debate about whether a product such as soy is beneficial or harmful. If you delve into the arguments for and against in detail, it becomes clear that if you consume it in moderation, there will be no harm to the body.

Let's talk about harm

The negative aspects or harmful properties that are characteristic of soy protein include the low bioavailability and efficiency of this product. In other words, not all soy protein is absorbed by the body. Soy also contains substances that inhibit (slow down) the action of internal enzymes that effectively break down protein molecules in the stomach and intestines, therefore, when taking soy, the absorption of any proteins that come with food slows down. However, this problem is successfully solved by manufacturers through industrial purification of the soy product. Manufacturers also enrich it with methionine and increase its value.

Increased estrogen in men not only leads to an increase in adipose tissue and mammary glands, but also increases the risk of prostate cancer, low libido, and stroke.

Soy contains phytoestrogens - substances of plant origin, similar in structure to female sex hormones and having a similar effect. The harm may include an increase in body fat stores and a decrease in testosterone levels in the blood. In addition, phytoestrogens may stimulate the growth of certain types of tumors. There is evidence that soy protein, when taken for a long time, harms the cardiovascular system. We must not forget that all soybeans from which sports nutrition is made are genetically modified, and this is a separate topic about the dangers of this product.

Cons of Soy Protein

In addition to its low biological value, soy protein has a number of other disadvantages, which is why bodybuilders avoid it like fake steroids. One of the reasons for the low BC of soy protein is the lack of the sulfur-containing acid methionine. Sulfur-containing amino acids (including cysteine) play a particularly important role in protein synthesis and the normal functioning of the immune system, as well as the production of glutathione.

A number of studies have shown that soy protein is less effective than whey protein in producing GTT and benefiting the immune system. Although soy protein has been reported to lower cholesterol levels in humans and animals, in one study, when soy protein, not fortified with methionine at 13% of total calories, was administered to rats, there was an increase in cholesterol levels and the likelihood of lipoprotein cholesterol peroxidation low density. Thus, in rats, not only cholesterol levels increased, but also the process of oxidation of the LDL fraction was simplified, which can lead to atherosclerosis. Low levels of GTT were detected in experimental rats. Additionally, compared to another group of rats fed casein, the soy group experienced growth retardation.

To evaluate the effect of soy protein on cholesterol levels, experiments were conducted on rats

If that's not enough to convince you to give up soy protein, it's even worse. Soy proteins contain components that interfere with the digestion and absorption of many different nutrients. The two most important antinutrients found in soy are lectins and protease inhibitors.

Lectins are dangerous elements in plants that lead to problems ranging from impaired absorption of important nutrients to damage to the gastrointestinal tract.

Proteases are enzymes involved in the digestion of proteins. Soy contains several protease inhibitors that interfere with the function of the enzymes trypsin and chymotrypsin. Both of these substances play an important role in the digestion and absorption of proteins in the gastrointestinal tract.

Finally, soy is rich in estrogenic compounds like genistein and diadzein. There are more than 300 phytoestrogens, which vary significantly in their physiological effects and activity in humans and animals. As every bodybuilder knows, changing the testosterone/estrogen ratio in favor of estrogen leads to increased body fat and other adverse effects that hinder the achievement of strength athletes' goals.

Let's talk about the benefits

Despite some harm, soy-based sports nutrition is successfully used and promoted all over the world. The first thing that serves as an argument in favor of soy protein is its cost. The price of this product is significantly lower than that of other protein supplements.

There is no doubt that soy-based protein is beneficial for vegetarians and people with individual intolerance to animal protein. Lecithin, which is contained in soy, helps in the restoration and renewal of brain cells, inhibiting the aging process throughout the body. The estrogenic effect of soy is not entirely harmful, since phytoestrogens have been shown to have a positive effect on lowering cholesterol levels and blood clots.

Due to its plant origin, soy protein is a godsend for vegetarians.

The benefits are especially noticeable for female athletes, who often note an improvement in their well-being after taking soy protein. Some studies refute the negative effects of plant estrogens on the male body. To be absorbed into the body, phytoestrogens must be released under the influence of enzymes in the intestines. Less than half of the incoming plant estrogens are absorbed, so the harm to the male body is minimized.

The effect on the kidneys of soy protein is not as aggressive as that of animal proteins. This should be taken into account by people who have a predisposition to pathologies of the urinary system.

There is evidence of the positive effect of soy on the thyroid gland. Increasing thyroid hormone levels promotes fat burning. And this is an undoubted benefit for those who are struggling with excess weight in the form of fat reserves.

Benefits of Soy Protein

“Could soy have other benefits?” - you think. Of course, after reading the previous paragraphs, you did not have the best opinion about soy protein. However, scientists have also collected some positive news.

The problem of antinutrients in soy protein has been solved. Manufacturers of high-quality soy protein isolates remove or significantly reduce the activity of antinutrients during processing of raw materials. In addition, the addition of methionine to soybean isolates significantly increases their biological and nutritional value. However, the BC of a whole egg or quality whey protein is still a long way off. Rats fed methionine-enriched soy protein grew at the same rate as rats fed casein protein.

With the estrogenic components that make up soy, things are somewhat more complicated. Over the years, soy protein has been found to lower cholesterol levels in many animals and humans. A recent study found that when soy was isolated from estrogenic components, its normal effect on cholesterol levels was lost. This is not surprising, since the protective lipid-lowering properties of estrogen are well known.

Biological value of different types of protein

Whey - 100
Whole egg - 100
Egg white – 88
Casein - 77
Soy - 74

Soy protein has several cholesterol-lowering mechanisms (e.g., isoflavones, endocrine gland effects, fiber, saponins, etc.), with the mechanism depending on the species of animal tested. In addition, an epidemiological study found that soy protein also reduced the number of certain types of cancer cells. Currently, companies specializing in the field of increasing life expectancy recommend the use of soy protein isolate for the treatment of certain types of cancer.

Soy protein - muscle support without excess fat and carbohydrates.

Let's talk about how this affects athletes? The estrogenic components contained in soy are tissue specific. One study on rhesus monkeys found that soy proteins did not affect the sex hormones of these animals. Parameters such as levels of testosterone, DEAS and sex hormone binding globulin, testicular weight, prostate weight, etc. were determined. Scientists found no difference between male monkeys consuming soy protein with and without plant estrogens. The results concluded that the isoflavones (genistein and diadzein) found in soy protein “reduce the risk of cardiovascular disease without apparent adverse effects on the reproductive system.”

The scientists reached the following final conclusion: "The experiments support the view that the tissue specificity of soybean estrogens is partly explained by their mixed properties as agonists and antagonists." These and other data suggest that the phytoestrogens present in soy may reduce cholesterol and the risk of heart disease without causing systemic estrogenic effects (eg, gyno, increased fat, etc.). The results of this study are more applicable to humans because it was conducted on monkeys, which are much closer to us than rats.

It is better to take soy isolates cyclically than continuously, since at the moment we do not have 100% information about the long-term estrogenic effect of soy proteins on athletes. Soy's ability to lower cholesterol without causing other estrogenic effects may be beneficial for bodybuilders using anabolic steroids. They typically have elevated levels of cholesterol and LDL.

And finally, we saved the most interesting information about the benefits of soy proteins. Soy protein has been found to improve thyroid function in many animals, from rats to rabbits to pigs. Making calculations in human studies has proven more difficult (which is not new). However, a number of studies indicate that soy protein isolate affects thyroid hormone production in humans. This can be a big benefit for bodybuilders who are looking to burn fat. Taking high-quality proteins is accompanied by an increase in thyroid hormone levels. However, soy's ability to increase hormone production is unique compared to other proteins.

Although a number of studies have shown changes in T3 and thyroid-stimulating hormone levels, the truly significant effect is only achieved with T4. Levels of this hormone continuously increase in animals and, to a lesser extent, in humans taking soy proteins. Some studies have also found changes in the insulin/glucagon ratio, which helps reduce cholesterol and, apparently, fat. At the moment, the mechanism of action of soy proteins on the production of thyroid hormones is not fully understood, but research in this area continues.

Soy protein - benefits and harm for men and women

Soy products contain varying amounts of protein. Potential negative side effects of soy may be related to the protein and isoflavone levels of soy. Products that have added soy protein and isoflavones may have different effects on the body. Foods with higher levels of isoflavones may increase the risk of cancer.

Isoflavones are a component of soy that act as weak estrogens once they enter the body. Moderate consumption of soy may prevent breast cancer. Consuming a lot of soy products over a long period can have negative consequences, such as increasing the risk of developing cancer.

When you consume 25 grams of soy protein per day, you get 45 milligrams of isoflavones. Accordingly, 50 grams of soy protein contains 99 mg of isoflavones. The safe level of their (isoflavone) consumption is up to 100 mg. When you take soy protein above this level, you increase your risk of developing cancer.

Recommended intake should be between 35 and 50 milligrams per day. Soy isoflavones in high doses can be especially harmful to surviving breast cancer cells. But moderate consumption—no more than 11 grams of soy protein per day—may actually be beneficial for surviving breast cancer cells.

Soy products, including soy milk, contain chemicals similar in structure to estrogen. Therefore, a diet rich in soy may pose a health risk if a woman has recently had breast cancer.

A soy diet can disrupt metabolism because it contains phytates, which interfere with the absorption of important microelements such as sodium, potassium, zinc, calcium, and copper.

Some studies done on rats suggest that high doses of soy may affect erectile function. The results of this study were published in the Journal of Andrology. It described that consuming large amounts of soy protein in childhood could negatively affect sexual function in adulthood. However, the researchers acknowledge that experiments in rats do not necessarily reflect the same results as in humans.

For healthy men and women, it may be safe to consume 2-3 servings of soy products each day. For women at high risk of developing breast cancer, you should limit your consumption of soy products to 1-2 times a week. In this case, it is better not to take soy supplements with a high content of isoflavones.

How to use?

In order for plant protein to completely replace animal protein, it must be taken according to the following scheme:

during active training - 1.5-1.7 g per kilogram of body weight;
for “drying” - 1 g;
for strength training - 2 g.

How to take soy protein differs for women and men

Women

Females are allowed to consume this product in the quantity indicated on the packaging. It is absolutely harmless and has a positive effect on the endocrine system.

For men

Men should be careful when taking this product so as not to harm the body. The maximum effect can be achieved only by mixing soy and whey supplements in a 1:2 ratio. This mixture should be taken 2-3 times a day.

You can prepare a cocktail: mix 25 g of soy protein with juice or water (150 ml). It should be consumed 35 minutes before training and 20 minutes after it.

Compatibility

Soy protein can be combined with other protein supplements. There are even special protein complexes, which in addition to soy include whey, egg and casein proteins. They help compensate for each other's amino acid deficiencies. You will be interested to know that dates are a source of protein.

Soy protein and weight loss

Protein is often used by girls for weight loss. Diet can negatively affect nails, hair, teeth and the general condition of the body. With the help of herbal supplements, you can compensate for the lack of nutrients. They will help supply the body with the necessary protein. One option for losing weight is to drink a protein shake instead of dinner.

A protein shake is not only a source of protein, but also a great alternative to dinner.

It is important to follow a diet:

in the morning - 2 eggs, vegetable salad;
for lunch - vegetables, as well as meat, poultry or fish;
for an afternoon snack - you need to alternate fruit and dairy product;
for dinner - a protein shake.

It is recommended to add evening workouts to improve the effect. Let's look at which protein is best for weight loss. To choose the best supplement, you need to talk to a trainer. To achieve maximum effect, it is recommended to take whey protein hydrolyzate. But it is the most expensive and is used by professional athletes.

Opinions of American scientists:

Fast protein works better for weight loss than slow protein;
whey works better for weight loss than soy;
Whey protein is more effective at reducing body fat than an equivalent amount of meat.

Before consuming the product in question, you need to weigh the pros and cons. Only in this case you will not harm your body. So what does this all mean for bodybuilders? Strength athletes should be primarily interested in two points:

Although thyroid hormones are considered catabolic hormones, when sufficient calories are consumed in the presence of moderate amounts of thyroid hormones, these hormones can stimulate protein synthesis. Of course, more research is required in this area.
If a person goes on a diet, the effectiveness of the diet quickly decreases once the body realizes what is happening and reduces the production of thyroid hormones. This reaction of the body to a decrease in caloric intake leads to a decrease in metabolic rate and the establishment of new caloric parameters. A dieter feels tired. Using soy protein isolate to increase thyroid hormone production is just what the doctor ordered for maintaining hormone levels while calorie intake is reduced during dieting.

Soy protein during diet supports thyroid hormone levels

Solution to the soy dilemma

After reading all the above information on soy protein, you are most likely at a loss. If a bodybuilder replaces too many high-quality proteins with soy to gain its potential benefits, he risks losing muscle mass. This is especially noticeable when the number of calories is reduced (for example, during a diet). The fewer calories you consume, the higher the quality of your protein needs to be to maintain lean body mass.

Make no mistake, soy protein does not have the properties of whey protein in maintaining nitrogen levels, curbing catabolism and building muscle mass. However, soy has a number of other benefits. So what should we do? It turns out that in order to get the beneficial properties of soy, you don’t need to consume it in huge quantities. According to nutritionists, ten to thirty grams of soy protein per day is enough for most people.

This is how this dilemma can be resolved. And it turns out that this strategy is quite effective for most people. By mixing whey protein with soy isolate in a 2:1 ratio and taking the mixture two to three times daily, you can get the benefits of both supplements. To date, there is no reason to believe that the combination of these two proteins leads to a loss of their properties.

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How to use?

Having decided what you need soy protein isolate for, all that remains is to figure out how to take it. First, the body's daily protein requirement is calculated taking into account body weight and fat percentage. Calculate how much protein you consume from natural foods to find out how much extra you should be getting.

How much should I take?

On average, male athletes are recommended 1.5-2 g of protein per kilogram of body weight for men and about 30% less for women. Since soy isolate has a poor amino acid composition, it must be drunk in large dosages - approximately doubled.

Typically, people weighing 70-90 kg consume 20-25 g of protein at a time, diluting it in 200-250 ml of water.

On the day of training

On a training day, the first portion of a mixture based on soy isolate should be drunk in the morning half an hour after breakfast. Do not drink the cocktail on an empty stomach, so as not to slow down the digestion process and reduce its efficiency.

A second serving can be had at midday with some carbohydrates, and another shake can be made 15-20 minutes after training.

On a day of rest

On rest days between workouts in the gym, taking soy protein isolate is recommended even more often - up to four times:

First serving in the morning after breakfast.
The second one is also at noon.
The third after dinner.
The last increased dose is half an hour before bedtime.

Recipes with soy isolate

Depending on your goals, you can consume soy protein isolate in the form of cocktails, read several recipes below:

To increase calorie content when gaining muscle mass, you can prepare soy protein with milk or yogurt instead of water, adding one banana and a handful of berries, crushed in a blender.
Try using soy protein isolate for weight loss as a low-calorie breakfast: 200-250 ml of skim milk, 20-25 g of protein, 100-150 g of dry oatmeal. Grind everything with a blender and drink.

What is soy protein Advice ON

Many who play sports are interested in the question of sports nutrition as an important element in the training process. https://www.youtube.com/embed/XRi2Qvk_P0w. https://www.youtube.com/embed/XRi2Qvk_P0w

There are many types of such nutrition, but today we will talk about soy protein, its pros and cons, its harms, how to take it, and also introduce you to reviews of people who have experienced the effects of soy protein.

What is soy protein and how it works

Soy protein is the same protein that is produced during the processing of soybeans. It is necessary in the formation and training of muscle mass. In the process of losing weight, it allows you to replenish the daily protein requirement and, due to more efficient muscle function, contributes to the weight loss process.

Types of soy protein

According to the processing method, soy protein is divided into 3 types:

The first contains no more than 80% protein. Soy protein isolate is processed using more modern technology to maintain protein concentration at 90%. This type of soy protein is more expensive.

The texture is used in production to imitate meat products. The best choice for athletes would be soy protein isolate, since it has the highest protein content.

Advantages and Disadvantages of Soy Protein

Soy protein has a number of benefits:

Soy protein is also rich in its composition. It contains more amino acids and trace elements. But it also has its drawbacks. Soy protein is digested more slowly and poorly (animal protein is absorbed by 90%, while plant protein is only absorbed by 45-50%).

It is less effective at promoting muscle growth than animal protein.

There has long been controversy among doctors and athletes regarding the harm of soy protein. Due to its high isoflavone content, soy protein may suppress testosterone production in men.

It is important!

But if you use this food supplement wisely, without fanaticism and in combination with proteins of animal origin, you can avoid such health problems. The ideal combination would be whey and soy protein.

This combination will ensure good muscle growth while increasing the quality of muscle fiber. At the same time, due to the isoflavone content in soy, soy protein is recommended for women over 40 years of age to combat menopausal symptoms. Now let's figure out how to use it correctly, when and how much.

How to take soy protein

The amount of protein consumed in the form of a dietary supplement should be no more than 30% of the daily protein requirement. That is, you cannot exclude foods rich in protein from your diet: fish, eggs, meat. The amount of protein you consume will depend on your lifestyle.

And it doesn’t matter at all what goal you are pursuing – losing weight or increasing muscle size

For people leading a sedentary lifestyle, this is 0.86 g per kilogram of weight.
For people with average activity – 1.4 g/kg weight.
For athletes – 2 g/kg weight.

It is recommended to take soy protein 2 hours before training and half an hour after. After all, the recovery period is very important for the formation of muscle mass. Protein is often used to make smoothies.

You can find information about protein shakes, recipes for their preparation and dosage regimen in the article “Protein shake at home.”

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Soy protein - video

From the presented video you will learn about the features of soy protein, the nuances of its use and get acquainted with all its beneficial properties.

https://youtube.com/watch?v=61JZ0s6k5YI

To summarize, it is worth noting that the benefits of soy protein are obvious. But still, we strongly recommend using it wisely, strictly under the guidance of a trainer and in combination with proteins of animal origin in order to avoid health problems.

Disadvantages of Soy Isolate

Soy protein is digested slightly slower than whey isolate. The rate of absorption may slow down due to rougher processing. Problems may arise in the form of flatulence and frequent bowel movements.
The biological value of soy protein is lower than animal protein, so it is important to maintain a normal balanced protein regime in the diet.
Soy protein contains compounds of the female hormone estrogen, which can indirectly cause hormonal dysfunction of sex hormones in both men and women. Thus, soy protein isolate can cause harm to the body.

In view of these disadvantages, it is recommended to strictly adhere to the consumption regimen of soy isolate and start with small doses.