Proteins are an important part of everyone’s daily diet as they are basic building blocks of tissues that help our muscles grow. Proteins also contain amino acids which are required for proper development of our bodies. Because of this, sportsmen, bodybuilders and athletes will usually prefer to consume diets that are high in protein in order to attain muscle building. In reality, our body only needs a specific amount of protein so anything in excess can in fact be harmful to the body.
Two of the main types of proteins that athletes and bodybuilders frequently use to supplement their diets include soy and whey protein and there is much debate about which option is better.
Whey vs. Soy Protein
| Whey Protein
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| Properties
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Whey protein is derived from milk and is a type of animal protein. This is a “fast-acting” protein meaning that your body can absorb it quickly as well as being a “complete protein.”
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| Sources
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Ricotta cheese. Ricotta cheese is made using whey protein concentrate which is a waste product leftover from the processing of dairy milk. Although it is high in fat, it contains 28 grams of whey protein per cup.
Dairy milk. Cow milk is made up of around 20% whey protein but this protein digests slightly slower because of the high quantities of casein protein in milk (which makes up the other 80% of the protein)
Goat milk. Goat milk has both whey and casein proteins but it digests faster than dairy milk, enhancing the use of the whey protein.
Cheese. Cheeses other than Ricotta also contain why that is leftover from the manufacturing process. Cheddar, string, provolone and Swiss cheeses all have nominal amounts of this protein. Cottage cheese also contains it and this is the thin layer of liquid that floats on top.
Yogurt. Some of yogurt’s 14 grams per cup of protein is whey protein.
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| Positive points
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Immune boost. Whey protein can help support your immune system and this will help you achieve training goals as well as avoid getting sick.
Muscle performance enhancement. Because why protein enters the blood stream as well as the muscles quickly it is ideal for after workouts. It also helps with growth hormone derivatives which help muscle performance and recovery.
Other health benefits. Whey protein is also associated with numerous other health benefits including providing cancer patients with nourishment, helping age healthily, providing infant nourishment, improving memory, maintaining cardiovascular health and aiding with weight management and weight loss.
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| Negative points
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Pasteurized. Because whey protein is pasteurized, some of the growth factors and proteins found in it may be damaged, making them useless for our bodies.
Weight gain. Whey protein can contain estrogenic chemicals that the cattle industry uses to help with weight gain.
Lactose intolerance. People who are lactose intolerant may have issues consuming whey protein so it can lead to intestinal issues such as bloating and gas.
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| Soy Protein
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| Properties
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Soy protein is made from soybeans and is a vegetable protein. Although most vegetable proteins are considered “incomplete,” soy protein can be considered a “complete” protein.
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| Sources
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Soy protein can be eaten in any case where you would normally have another source of protein. Some common sources for this protein include soy protein powder, soymilk, tempeh, miso, tofu, soybeans and certain meal-replacement drinks.
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| Positive points
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No lactose sugar. Because soy protein does not contain any lactose sugar those with lactose intolerance can consume it without any risk of intestinal disturbances.
Weight loss. Soy protein may also have advantages in terms of weight loss. That is because in most people this protein will increase production of the thyroid hormones which regulate metabolism and can even help reduce the risk of developing the lower metabolism which is sometimes a side effect of low-calorie diets.
Other health benefits. Soy has been shown to help lower triglyceride levels as well as LDL cholesterol which results in reducing the risk of developing heart disease. Although the research is not yet finalized, some research indicates that soy protein can have anti-carcinogenic effects as well. Links have also been made between soy protein and increased bone health. Although diets that are high in protein have shown to cause loss of calcium that is higher-than-normal in the urine (increasing the risk of developing osteoporosis), studies have shown that less calcium is lost with diets that are rich in soy protein as opposed to animal proteins. High protein diets have also been linked with placing stress on kidneys but soy protein can be more easily filtered by the kidneys than the alternative animal proteins can.
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| Negative points
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Pasteurized. Like whey protein, soy protein is usually pasteurized and this process causes it to lose a great deal of the nutritional value associated with the protein. There are also protein inhibitors which make it impossible for your body to fully use the protein.
Harsh fiber. Soy protein can contain fiber that is tough and harsh, which is a negative for those who have sensitive digestive tracts.
Estrogen level increase. Soy protein also contains isoflavones that can increase estrogen levels and these increased levels can in turn cause weight gain or worsen other conditions that are estrogen-related.
Others. Soy also contains phytates that can inhibit iodine absorption as well as mineral digestion. This can cause a decrease in bone density (which leads to weakening of bones) or a decrease in thyroid function (which leads to lowered metabolism and weight gain). In addition, much soy available today contains hexane which is bad for the environment and can cause health complications.
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Whey protein or soy protein
Both whey and soy protein are healthy additions to any balanced diet. For vegetarians or those who want to limit their consumption of products from animal sources it is a great option as it will still provide your body with the necessary protein. Although simply drinking a cup of milk can be a great source for whey protein, people with specific performance or fitness goals may want to consider supplementing this protein with additional soy or whey protein products.
Watch a video for protein basic knowledge and whey vs. soy protein:
