Whey Protein Vs. Soy Protein: Which Is Really Better?
Protein is a nutrient and an essential building block of your body. It is traditionally found in meats, eggs, tofu, seeds, nuts and some whole grain foods. Protein is required to build tissues, which compose every organ and muscle in your body. It is specifically important when it comes to building muscle, as protein contains amino acids that are used in the repair process and creation of new muscle.
The National Resource Council suggests that the average (meaning rather sedentary) person consumes roughly .4g of protein per pound of overall body weight. However, the International Society of Sports Nutrition (ISSN) states that .4g is insufficient for athletes and bodybuilders. ISSN suggests that someone involved in a regular exercise regimen should consume .7g-1.0g per pound of body weight every day.
ISSN research has also shown that when protein is consumed is incredibly important. They recommend that protein be consumed within 30 minutes of an intensive workout. It is usually difficult to find a healthy and protein rich meal that quickly after a workout. This is when protein shakes can be incredibly useful.
Protein shakes are able to provide you with the protein required to quickly 
start rebuilding your muscles and decrease recovery time. There are two predominant options when it comes to protein shakes, whey and soy. This leads to the inevitable face-off: whey protein vs. soy protein, which is superior?
Even if you are not a bodybuilder, or exercise regularly, consuming protein shakes can prove very useful for ensuring your body receives its .4g/lb of protein every day.
Nutritional Facts about Whey Protein
Whey protein is derived from milk and is therefore an animal-based protein. It is considered a complete protein, meaning it contains all of the amino acids that your body requires. According to a study published in the Journal of Applied Physiology, athletes who regularly consumed whey protein immediately after their workouts showed a significant increase in muscle mass. Other benefits of whey protein include:
• Whey is absorbed quickly by the body, which delivers it just as quickly to areas that need it.
• Your body processes it quickly, meaning it will not weigh you down and stall in your digestive system.
• Assists in weight loss and improves the digestive system.
Scientists use a benchmark called the Protein Digestibility Corrected Amino Acid (PDCAAS) to measure how effective different types of protein are based on how absorbable they are by the human body. Whey protein has the highest score, 1.14, amongst all known proteins. This makes whey protein shakes perhaps the best source of absorbable protein. Whey protein shakes can be purchased from many different companies. Optimum Nutrition Whey is a very popular brand among bodybuilders and athletes, for example.
Nutritional Facts about Soy Protein
Soy protein is derived from soybeans. According to LiveStrong.com, it is considered to be 
one of the only complete proteins found in plant life. As such, it is comparable to animal proteins. This makes soy a valued alternative to animal products for vegetarians, vegans and anyone who wishes to lower their intake of animal products. Soy protein has a PDCAAS rating of .74, making it less absorbable than whey protein. It is considered by the experts at LiveStrong.com to be a valuable part of a balanced diet. It offers the following benefits:
• It is a natural occurring antioxidant.
• Equally as digestible as whey, and other types of protein.
• An adequate meal replacement.
According to a study done by the U.S. National Library of Medicine (NLB), soy protein is known to reduce the risk of cancer because it contains genistein. The NLB has also found that it is particularly healthy for women, as it prevents bone loss and increases the strength of women’s hearts. Soy protein shakes and powders can be obtained from many retail and online sources. Nutrition Discounters is one well-regarded source for protein powders and other nutritional supplements.
Which Is Really Better?
Both soy protein and whey protein can be a valued addition to a balanced diet. They both are able to deliver valuable protein that our bodies require to function – and to build muscle. Soy protein gains a slight advantage to those who do not wish to consume animal products, as it is entirely plant based. Whey protein, however, has been shown to be more absorbable. This makes whey protein ideal for an after work out protein source, as it will quickly be absorbed and be put to use rebuilding muscle.
Each protein source has different desirable attributes, so each one will be better for different types of people. Consider what your fitness goals are before deciding which type of protein is best for you.
This article was written by Simon Van Hoos. Van Hoos has worked as a fitness trainer in Beverly Hills for years and has helped some of the most well-known stars get into prime shape. He’s keen on illuminating the masses, as well!
//
//
Subscribe to RxMuscle on Youtube
