Whether you're looking to increase muscle, burn fat or simply improve your overall health, there are many dietary supplements that can help to accelerate your efforts. However, not all products can be beneficial for every goal, so understanding the nutritional properties of these products is paramount. One potentially beneficial type of supplement is soy protein shakes. Depending on your goals, soy protein shakes can be healthy, but you should consult a doctor prior to using this or any other supplements.
Calories
If you want to lose weight, soy shakes can be a healthy choice, as they are low in calories. Each soy shake contains 170 calories, or 8.5 percent of the daily suggested intake of 2,000. Replacing one meal with a soy shake can help you lose weight, as such shakes are lower in calories than many meals. For example, if you drank one soy shake each day rather than eating a 6 inch tuna sub, you'd save 2,520 calories in one week, enough to lose nearly 3/4 of a pound without making any other dietary changes.
Fat
Soy shakes are healthy even if you are on a low-fat diet, as each shake contains only 2 g of fat. Another healthy aspect is that soy shakes do not contain any saturated or trans fats. These types of fat may increase your risk of heart disease, as they can increase your levels of LDL, or bad, cholesterol. In addition to increasing LDL cholesterol, trans fat may also decrease levels of HDL, or good cholesterol. The American Heart Association suggests limiting daily saturated fat intake to 16 g, and trans fat intake to less than 2 g.
Carbohydrates
Soy shakes can be healthy because they are rich in carbohydrates, with 19 g in each serving. If you are using soy shakes to complement your workout efforts, soy shakes can be healthier than other, lower calorie protein shakes; a study from the April 2010 edition of the "European Journal of Applied Physiology" indicates that pairing a low carbohydrate intake with intensive training can result in a decrease in testosterone levels. Testosterone helps you build muscle and can aid in fat loss, so low levels are not ideal.
Amount of Protein
Soy shakes are healthy because they are rich in protein. Each shake contains 20 g of this nutrient, which is vital for building and repairing tissues across your body, from skin to muscle. The amount makes soy shakes particularly beneficial for workout recovery; research published in the December 2010 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" suggests that 20 g can produce optimal rates of protein synthesis, a process that drives muscle repair and growth.
Protein Type
Soy shakes can be healthful because the type of protein the shakes offer provides benefits specific to losing weight. March 2011 research from "The American Journal of Clinical Nutrition" found that soy protein was more filling than whey, a popular type of protein used in shakes. Additionally, the research found that soy protein increased fat burning more than a high-carbohydrate meal.
Vitamins and Minerals
Soy shakes are not rich in vitamins and minerals, so it may not be optimal as a meal replacement if you want more of certain nutrients. Each soy shake contains 15 percent of the daily suggested intake of iron and 4 percent of the daily suggested intake of calcium, but the shakes lack vitamins.
References
- MyFitnessPal: Calories in Eas Soy Protein Shake Vanilla Protien Shake
- LIVESTRONG.COM MyPlate: Calories in Tuna Sub - 6 (Subway)
- PubMed Health; Tips For Losing Weight; October 2009
- American Heart Association; Know Your Fats; June 2011
- "European Journal of Applied Physiology"; Influence of Dietary Carbohydrate Intake on the Free Testosterone: Cortisol Ratio Responses to Intensive Exercise Training; A.R. Lane, J.W. Duke, A.C. Hackney; April 2010
- "International Journal of Sport Nutrition and Exercise Metabolism"; Nutritional Strategies to Promote Postexercise Recovery; M. Beelen et al.; December 2010
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