Whey Protein VS Soy Protein: What is the Best Choice?
With thousands of varieties of protein powders on sale, it's hard to figure out which one to choose. To begin with, protein supplements are used to supplement a diet that already contains many high-quality protein sources. It comes from products such as organic eggs and beef, poultry, wild fish and raw dairy products. Take a look at my plate of nutritional value, analyze how much protein / fat / carbohydrate I recommend to consume, as well as the sources of each element.
When you consume high-quality protein with food, you also have a green light to look for any protein supplements.
Why take protein?
The word "protein" comes from the Greek word, translated meaning "primary" , "first importance." The Greeks took great care of their physical health and appearance and knew the vital need for protein. Protein is essential in building cells and tissues, maintaining fluid balance, protecting enzyme functions, helping nerve and muscle contractions while ensuring healthy skin, hair and nails.
Since now more and more people are aware of the importance of protein in nutrition and take care of their physical fitness, protein supplements are becoming more popular, even among those who are not involved in professional sports.
One of the most common protein supplements is whey. According to a recent study published in the British Journal of Nutrition, whey protein is a great way to increase muscle strength. Not so long ago I wrote about the benefits of protein whey as an additive, but now I want to dig a little deeper and compare the pros and cons of two very popular supplements: whey and soy protein. I will also tell you what sources of protein I use myself. Let's start with whey protein.
All About Whey Protein
Whey protein is a spherical protein that comes as a byproduct of cheese production. Whey and casein protein are two types of protein found in milk. Whey protein, in turn, there are 3 varieties, and this:
Concentrates - contain low levels of fat and cholesterol and many biologically active compounds in the form of lactose. This form of whey is most preferred; it is the least processed.
Isolates are whey with a milky milky taste, low-fat, they have fewer biologically active substances, and proteins can be denatured.
Hydroisolates are a less allergenic form compared to the previous ones, but are much more expensive. However, hydroisolates are most processed and the proteins in them are denatured. I do not recommend consuming serum in this form.
Whey protein is highly digestible and is used in a number of familiar foods.
Whey protein is found in:
- Substitute Products
Whey Protein Benefits
Whey protein is one of the most common proteins used by athletes and bodybuilders for its muscle building effect. It is even assumed that it helps not only build muscles and increase the body, but also restore stretched and tensed muscles, which sometimes happens during training. This ability is attributed to leucine found in whey protein.
In a previously mentioned study by the British Journal of Nutrition, it was found that the whey protein contains "active ingredients that are superior to amino acids in stimulating the production of muscle protein and initiating its conversion."
But the benefits of serum do not end there. In addition, some studies highlight the health benefits it brings, and here are some of the points:
- Appetite suppressant
- The properties of antioxidants to destroy free radicals
- Prevention of Congenital Allergies
- Reduce the risk of heart disease, cancer, or diabetes
Serum Side Effects
As with many supplements, there are some side effects from protein. Among them are gas, bloating and cramping, fatigue, weakness, headache and irritation. The cause of many of these effects is considered lactose intolerant to humans or the addition of artificial sweeteners to some powders. (Below I will tell you what you should look for when buying protein powders, and what should be avoided).
There are a number of benefits to using protein supplements, and research continues to confirm the above benefits of protein whey. Now let's move on to soy protein supplements.
All About Soy Protein
Soy protein is obtained from peeled and fat-free soybeans. These beans are then processed into three forms:
- Soy flour
- Soybean concentrate
- Soy isolate
Soy protein has many uses; initially it was not used as a food product, but served as a pigment binding agent in a paper coating. Today, soy is also used in food. When you buy soy protein at a price lower than whey, you get a relatively cheap source of protein.
Soy protein is found in:
- Salad dressing
- Powders for making drinks
- Frozen desserts
- Baby food
- Breakfast cereals
- Pet food
For a while, soy was positioned as a healthy product. It has been argued that eating soy protein helps lower bad cholesterol, prevents the risk of heart disease, and even fights some types of cancer. However, more recent studies have shown that these claims are false, and moreover, there are serious concerns about eating concentrated soy protein.
Harm soy protein
These concerns are associated with phytoestrogens contained in soy protein, especially in concentrated form. Phytoestrogens mimic the functions of human estrogen. The problem is that now, for many people, estrogen is dominant, which can be detrimental to our health. For the most part, the dominance of estrogen is explained by the influence of plastic containing such a form of estrogen, which, when the dishes are heated or exposed to high temperatures, penetrates into the food and liquid in the plastic. When we eat this food, we eat plastic. High estrogen levels are associated with an increased risk of cancer in both men and women.
This is my concern regarding the addition of estrogen to the diet, and accordingly, the use of soya supplements.
Which protein is better to take
- Rice protein
I myself combine protein sources. Firstly, I try to get most of the proteins from high-quality, natural foods. When using protein powders, I alternate the protein of sprouted brown rice and high-quality protein whey concentrate. I like the unprocessed brown rice protein in that it is plant-based, easy to digest and does not cause allergies in most people, which makes it different from whey.
If you are considering supplementing your diet with protein supplements, I would suggest starting with adding 1 spoonful of rice protein to your morning smoothie. This protein powder contains 17 g of protein per serving and meets all seven guidelines for choosing protein powders. Try protein bars you can buy them at any sports nutrition store.
- Protein whey concentrate - in case you want to diversify your Christmas tree sources and add protein whey as well.
So, let's list the most important findings from this article :
- When buying whey, choose a concentrate, since this form undergoes the least processing.
- Give preference to sprouted brown rice, rather than soy, because it is based on a plant base.
- Serum and rice do not affect estrogen levels, as is the case with soy.
- Follow my 7 rules for choosing high-quality protein supplements.
- As always, eat natural foods as your main source of protein.