Protein is a macronutrient found in meat, dairy, eggs, tofu, some whole-grain products and vegetables like legumes, nuts and seeds. Your body needs protein to build muscle, and protein is a part of every cell, tissue and organ in your body. When you eat protein, it is broken down into amino acids. There are 20 kinds of amino acids; our bodies can make 11 amino acids, which means we do not need to get them from food. The other nine amino acids are called "essential" amino acids because we must get them from the food we eat. Animal proteins, like whey protein, are complete proteins because they contain all nine essential amino acids, while most vegetable proteins are incomplete proteins because they do not contain all nine essential amino acids. The National Research Council recommends that you consume about .4g protein per lb. of body weight, although research by the American Dietetic Association and the American College of Sports Medicine has shown that endurance and strength-training athletes may need more protein; up to .8g of protein per lb. of body weight.
The Scoop on Soy Protein
Soy protein is a vegetable protein made from soybeans. While most vegetable proteins are "incomplete" proteins, soy protein is considered by some to be a "complete" protein, and it is comparable in quality to many animal-based sources. Soy protein is low in saturated fat, and it has powerful antioxidant properties that have been shown to play a role in lowering cholesterol and preventing heart disease. If you choose not to consume dairy and/or animal products, soy protein is a nutritious and healthy alternative. You can eat soy protein whenever you would have normally consumed any other protein source. Sources where soy protein may be found are soybeans, tofu, miso, tempeh, soymilk, soy protein powder and some meal-replacement drinks.
Whey Protein
Whey protein is an animal protein derived from milk. It is a "complete" protein, and it is also a "fast-acting" protein, which means your body absorbs it quickly. Whey protein is popular with athletes because it has been shown to help build muscle and increase strength. Numerous studies, including one published in the July 9, 2009, issue of the "Journal of Applied Physiology," show that taking whey protein (in combination with carbohydrates) right after a workout may increase muscle growth and recovery. Sources of whey protein include milk, as well as meal-replacement drinks and protein powders.
Results
Soy and whey protein are both healthy additions to a balanced diet. Soy is a smart choice if you are a vegetarian or you would like to cut back on your consumption of animal-based products, as it ensures you still get the protein your body needs. A glass of milk is a solid source of whey protein, but if you have specific fitness or performance goals you want to achieve, you might want to explore supplementing with additional whey (or soy) protein products.
References
- The Simple Soybean and Your Health; Mark Messina, PhD; Virginia Messina, RD; Ken Setchell, PhD; 1994.
- Proteins and Amino Acids in Enhancing Performance
Member Comments