An experienced weight lifter will tell you that muscle is not only built in the gym, but it is also built in the kitchen. Consuming a protein supplement such as a whey or soy protein shake after working out will help build lean muscle mass and help your body recover.
Function
Although it may sound counter-intuitive, muscle is built during the days you rest and recover, not when you are in the gym lifting weights. When you lift, you're actually making your muscles weaker. For example, after an intense chest and triceps workout, you might be so exhausted that you can barely do a push-up. During the days that you spend recovering from the workout, the body recognizes that the small muscle fibers must be repaired, so it uses nutrients from your diet such as the amino acids in protein to help repair them. Protein assists the recovery process by providing the 11 essential amino acids that you can only get through food or protein supplements such as whey or soy.
Soy Protein
Soy protein is a complete protein that contains all of the essential amino acids needed to repair muscle from lifting weights. Derived from the soy plant, soy has almost zero fat, cholesterol or lactose and works well as a meat replacement for people who choose not to use animal sources for protein, according to BodyBuilding.com.
Whey Protein
Whey protein is a dietary supplement derived from milk. There are two different types of whey: concentrate, the most available protein found in health stores like GNC and Vitamin World, and isolate which is completely fat- and lactose-free. About 20 percent of milk protein is whey and the rest of it is casein protein, which triggers milk allergies.
Biological Value
Biological value (BV) is a measurement of how well the body can absorb and utilize protein, and foods that have a high BV ranking promote the most lean muscle gains. The Journal of Sports Science and Medicine lists various foods and supplements based on BV. Whey protein concentrate ranked first with a BV of 104, followed by milk at 91, beef at 80, soy at 74 and wheat gluten at 64. Although soy ranked near the bottom of the JSSM's list, soy is still an effective source of protein considering it is the only vegetable protein that contains all 11 essential amino acids.
Considerations
When it comes to taking soy or whey protein shakes, it really is a matter of personal preference. If your fitness goals include gaining large amounts of lean muscle mass, then whey is probably your best bet. If you have milk allergies such as lactose intolerance or if you choose to avoid protein sources from animals, soy works just as well in building lean muscle mass. Many smoothie companies and shops use soy in their products so that you can still taste the natural ingredients such as fruit or peanut butter, whereas in whey protein shakes, the whey can dominate the flavor of the shake.
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