Soy protein is a nutritional supplement made from soybeans. As the name suggests, soy protein is rich in protein and may be helpful for strength-training athletes, vegetarians looking to increase their daily protein intake, or anyone who wants a convenient source of protein. However, soy protein is not available in all food stores and may be inappropriate if you have a soy intolerance. Consult a doctor before using soy protein or any dietary supplements.
Whey Protein
Whey protein is a sports nutrition supplement that can be a beneficial alternative to soy protein, particularly if you are on a low-carbohydrate diet. One serving of whey protein contains 109 calories and 1 g of carbohydrates, while soy protein contains 170 calories and 19 g of carbohydrates per serving. Whey protein may also promote more weight loss than soy protein due to its higher calcium content; research published in the January 2010 "International Journal of Obesity" found that increased calcium intake led to improved fat loss.
Casein Protein
Casein protein is a type of dairy protein that provides 24 g of protein per scoop; 4 g more than soy protein. Casein is also lower in carbohydrates, with 3 g, and fat, with 0.5 g, compared to soy protein's 19 g of carbohydrates and 2 g of fat. Casein may also be preferable for muscle recovery; a study from the August 2006 issue of the "Journal of Strength and Conditioning Research" found that adding casein protein to a post-workout protein supplement enhanced its effectiveness.
Hemp Protein
If you're looking for a substitute for soy protein that has a similar nutritional profile, you may find hemp protein to be the right choice. Each serving of hemp protein provides 120 calories, with 3 g of fat, 14 g of carbohydrates and 11 g of protein. Using 1 1/2 servings of hemp protein can provide a closer match, as that would contain 180 calories, 4.5 g of fat, 21 g of carbohydrates and 16.5 g of protein.
Chicken and Rice
If you want a whole food substitute, rather than a supplement, chicken and rice can be a good combination. A 1/2 cup serving of brown rice with 1/2 of a can of tuna provides 166 calories, with 1.4 g of fat, 21.8 g of carbohydrates and 17.5 g of protein. While this can be a close substitute nutritionally, tuna and rice may not be as portable and takes longer to prepare than soy protein.
References
- MyFitnessPal: Calories in Eas Soy Protein Shake Vanilla Protien Shake
- MyFitnessPal: Calories in Whey Advanced Fx Protein Powder
- "International Journal of Obesity"; Effect of Dairy and Non-Dairy Calcium on Fecal Fat Excretion in Lactose Digester and Maldigester Obese Adults; M.S. Buchowski, et al.; June 2010
- LIVESTRONG.COM MyPlate: Calories in Casein Protein
- "Journal of Strength and Conditioning Research"; The Effects of Protein and Amino Acid Supplementation on Performance and Training Adaptations During Ten Weeks of Resistance Training; C.M. Kerksick et al.; August 2006
- LIVESTRONG.COM MyPlate: Organic Hemp Protein Nutiva
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