Both whey protein powder and soy protein powder are available at many grocery and health food stores. Each offers health benefits and may be used for similar purposes, but they have different origins and composition. Whey protein is a derivative of milk, not soy beans. Whey protein comes from the cheese-making process. Milk is heated, and the curd is separated out for cheese. The leftover liquid is strained and dried to create a powder.
Significance
Bodybuilders, fitness enthusiasts and dieters often benefit from extra protein as it enhances muscle growth, exercise recovery and feelings of fullness. Whey protein is exceptionally rich in branched chain amino acids, which are depleted following exercise and are necessary for the growth and development of muscle tissue. Soy protein powder provides a lower concentration of essential amino acids, but it can still help you to build muscle. In a study published in the 2004 issue of "Nutrition Journal," researchers found that both whey and soy protein supplementation enhanced weight-training-induced lean muscle mass gain after nine weeks.
Benefits of Whey
Whey protein provides a highly digestible protein that your muscles can use almost immediately to enhance synthesis after a workout. Whey protein is high in the amino acid leucine, which may help you to lose more fat while you build muscle. Whey protein can be added to smoothies or foods to boost calories if you are underweight or suffering an illness. Whey protein may also help protect against cancerous tumors, suggests a report published in 2000 in the journal "Anticancer Research." Whey protein also features immune-bolstering properties that can ward off illness and assist in wound healing.
Uses
Use whey or soy protein powder in similar manners. You can add natural-flavored powders to soups, casseroles or baked goods. Flavored powders, such as chocolate or vanilla, mix into smoothies or water, milk or juice for consumption on the go. Mix whey or soy protein powders with oats and nut butter to create homemade protein bars.
Considerations
Although whey is made from milk, it does not contain a significant amount of lactose. Whey concentrate is less refined, so it contains a small amount of this milk sugar that can cause digestive distress in intolerant people. If you are lactose intolerant, choose whey protein isolate which tends to have little to no lactose, or opt for soy to avoid the sugar altogether. Soy protein is an alternative for people allergic to milk or who do not eat animal products.
References
- Whey Protein Institute: Benefits of Whey Proteins
- "Anticancer Research;" Whey Protein Concentrate (WPC) and Glutathione Modulation in Cancer Treatment; G. Bounous; Nov-Dec 2000.
- "Nutrition Journal; "Soy Versus Whey Protein Bars: Effects on Exercise Training Impact on Lean Body Mass and Antioxidant Status; Erin C Brown, et al. 2004
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