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Whey & Soy Diet Plan

Jun 14, 2011 | By Nicholas Bragg
Whey & Soy Diet Plan
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Protein is a major part of American culture. From grilling on the Fourth of July to Thanksgiving dinner, protein rich meals are every bit as American as apple pie. Whey and soy are two very popular forms of protein not typically eaten in a whole food, rather they are consumed via powder or liquid. Each of these proteins presents a wide variety of healthy benefits, and can be easily incorporated into any meal plan.

Protein Recommendations

Every adult has a certain amount of protein they require on a daily basis. The U.S. Department of Agriculture sets this number based on how often you exercise, and the type of exercise done. That number is set at 0.4 g for every pound of body weight if you live a sedentary lifestyle, 0.6 g of you live a moderately active lifestyle, and 0.8 g if you lift weights with the goal of gaining muscle mass.

Calorie Recommendations

The USDA sets a specific amount of recommended calories for every person based on their age, sex and level of daily exercise. This can affect how much of each one of these proteins you have on a daily basis, due to the relatively high protein count in some protein powders. For example, one serving of 100 percent whey protein powder contains 120 calories, however it also only contains 24 g of protein, which is just one sixth the daily requirement for a 180 lbs adult who lifts weights each day.

Whey Benefits

Whey is a quick digesting protein that is commonly used by weight lifters and exercise fanatics pre and post-workout. Whey can be digested by the body in as little as 45 minutes, which makes it a prime muscle growth protein due to its ability to be eaten several times per day with little to no side effects. It also contains a certain nutrient called leucine, which can help the body build lean muscle mass while simultaneously burning fat, according to a study conducted in 2003 by Dr. Donald Layman at the University of Illinois. Thus, if the goal of your diet plan is to improve your body mass index by lowering your body fat and replacing it with lean muscle, a few servings of whey protein each day would be a good start.

Soy Benefits

According to Dr. Kristin Montgomery of the College of Nursing at the University of South Carolina, soy protein is the only vegetable that contains all eight amino acids. That means if you wanted to eliminate red meat or pork from your diet and replace it with soy protein, you wouldn't be missing out on any essential nutrients. Soy contains no cholesterol, and is a good source of fiber, iron, calcium and zinc. One serving of soy protein powder contains 170 calories and 20 g of protein. Though it contains 50 more calories than a single serving of whey, soy protein can still be taken multiple times per day as a protein supplement without going above your daily caloric intake recommendations.

Timing

In 2001 a French study led by Dr. Martial Dangin found that protein synthesis is most effective if you eat a steady intake of protein throughout the day. That means, if your protein intake recommendation is 75 g, it would be unwise to eat that all in one sitting through eggs, a protein shake and a steak. Rather, mix up your meals to include a strong balance from all six major food groups, and space your protein out to help keep your muscles growing strong.

References

Article reviewed by GlennK Last updated on: Jun 14, 2011

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