Benefits of Soy Protein Powder for Muscle Building

Author: Nicole Adler   Date Posted: 31 August 2016 

Looking for an alternative to whey protein supplements? Then why not consider a vegetable-based protein supplement such as soy protein powder? To find out more about soy protein powder, please read the information provided by Nutrients Direct below!

Is Soy Protein Powder Just as Good as Whey?

When you compare soy protein powder  to other protein supplements available on the market today, for example whey protein and casein protein, soy protein powder ends up somewhere in the middle where muscle protein synthesis is concerned. What we mean when we refer to protein synthesis is the speed in which protein is actually used by the muscle. High protein synthesis is very beneficial for muscle building, so most athletes will look for supplements that have these high protein synthesis abilities.

During a study executed in 2009, which was published in the “Journal of Applied Physiology”, soy protein powder showed to be a little less effective than hydrolysed whey. That being said, the soy protein powder did show to be better than casein protein. 

In conclusion, athletes who cannot get enough benefit from whey protein because it is too fast, or casein protein because it is too slow, could consider an alternative such as soy protein supplements. Therefore, the effectiveness of the supplement is always dependant on your metabolism and the manner in which you digest certain proteins.

What Is So Great about Soy Protein?

According to certain researchers, soy protein is the best form of vegetable-based protein; this statement was also made by Dr. Jose Antonio, a prominent expert on protein as well as the head of the International Society of Sports Nutrition. 

A complete protein is a substance that contains all the essential amino acids. The majority of vegetable-based protein do not contain all the essential amino acids, which is why soy protein is such a special and remarkable case.

Due to the presence of nine essential amino acids, athletes do not have to combine their soy protein supplement with other protein supplements to get all the amino acids they need for muscle growth. Instead, they can solely rely on soy protein.

That being said, there are some athletes who like to combine whey protein with soy protein; this has everything to do with the rate of digestion and the complementing amino acids each of these protein supplements contains. If you want to benefit from fast absorbing protein and intermediate releasing protein, a combination of whey protein and soy protein could be most beneficial for your training.

How Much Protein Does the Average Person Need?

The amount of protein  you need will be subject to many different things. First of all, your activity level will determine how much protein you actually use during the day, subsequently affecting the amount of protein you will actually need. Of course, gender also plays a role, because men and women tend to have a different muscle mass. In general, men will need a higher amount of protein than women. Of course, this is again subject to their muscle mass or the muscle gain they wish to obtain.

Should I Eliminate Carbohydrates from My Diet for Faster Muscle Growth?

Cutting carbohydrates from your diet for faster muscle growth is an absolute myth. In order to reach your peak muscle mass, you do not only need protein, but also other essential nutrients such as carbohydrates and even fats. If you do not have a sufficient amount of protein in your diet, your body will start using your protein for energy. Therefore, cutting carbohydrates will slow down your muscle gain, because not all protein will be used for muscle growth.

Of course, the reason why we need fat needs to be explained further. Fat is a vital nutrient for a muscle building hormone, more specifically testosterone. Studies have also shown that men consuming more fat in their diet tend to have higher testosterone levels, subsequently they find it easier to increase their muscle mass.

Does a High Amount of Protein in Your Diet Lead to Certain Health Risks?

Eating more of a certain nutrients compared to other nutrients in your diet, for example more protein than carbohydrates, has been a much discussed subject over the past few years. Researchers and medical experts cannot seem to agree about health risks that certain diets could cause. For example, research shows that too much protein could lead to gout, kidney stones and osteoporosis, but other studies indicate that the same could be said for other nutrients, including vitamins. Bottom line? It is best to work out your diet and create a balanced plan for yourself. 

When Should I Consider Soy Protein or a Protein Supplement in General?

The most prominent reason why people choose a protein supplement is to supplement a protein shortage they have in their diet; for example, due to a low-protein diet or a tremendous amount of physical activity that demands a higher protein intake. However, to make sure you get the right amount of protein every day, which includes a protein supplement, it can be a great idea to work out your daily protein intake.

When Should I Drink My Soy Protein Supplement?

The ideal time to drink a protein supplement has been a much discussed subject over the past few years. Some researchers believe they are best consumed before workouts, while others find them more beneficial after a workout. The ideal time for your soy protein supplement can also be subject to the manufacturer of the supplement and their specific guidelines.

Even though there is no clear guideline when to take your soy protein supplement, most manufacturers recommend taking protein in two servings. In other words, taking one supplement an hour before your workout and another serving immediately after your workout. By taking the protein supplement before your training, you can get more energy and sports performance, and by taking the second supplement afterwards, you can promote muscle recovery and reduce muscle soreness.

Data based on vanilla flavour ND Naturals WPC Rice Protein Isolate Pea Protein Isolate Soy Protein Isolate ND Natural WPI
Protein per serve (g) 23 23.6 24.1 25.4 26.2
Take For
Type of protein/s Whey Vegetable Vegetable Vegetable Whey
Carbs per serve (g) 4.2 4.8 2.5 1.8 2.2
Fat total per serve (g) 1.3 0.6 2.0 0.4 0.6
Sugars per serve (g) 3.4 0.6 0.6 1.0 1.6
Serving Size (g) Stevia Stevia Stevia Stevia Stevia
Serves per kilo Choc, Vanilla Choc, Vanilla, Natural Choc, Vanilla, Natural Choc, Vanilla, Natural Choc, Vanilla
Additional Premium Ingredients 30 30 30 30 30
Notes 33 33 33 33 33
Flavours All natural flavours and sweetener Vegetarian, all natural flavours and sweetener Vegetarian, all natural flavours and sweetener Vegetarian, all natural flavours and sweetener All natural flavours and sweetener

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