Bodybuilding With Soy

Soy products are commonly found in the health food section at your local grocery store, but they are rarely found in a bodybuilder's nutrition plan. However, some bodybuilders may choose to add soy protein into their nutrition plan due to food allergies or a vegan diet. The soy protein is made from de-fatted soy flakes and contains a high amount of protein and nutrients with very little fat or cholesterol, making it an ideal food for bodybuilders.

Step 1

Replace regular milk with soy milk to drink throughout the day. The soy milk contains about 7 g of protein per 8 oz. serving including complex carbohydrates, healthy fats and fiber. Soy milk is especially beneficial for a bodybuilder who is lactose intolerant.

Step 2

Mix or replace your whey protein or other protein supplements with soy protein. Soy protein contains all nine essential amino acids that helps the body support lean muscle tissue development. And the various vitamins and minerals support healthy recovery. You can mix the soy protein with a whey protein supplement or use soy protein exclusively for post-workout nutrition and snacks throughout the day.

Step 3

Eat soy burgers as an additional protein source during lunch and dinner. The soy burgers are low in fat and high in protein and can be used as a replacement for ground beef or ground turkey. You can combine other soy-based foods such as edamame, as side dishes with the soy burgers for a complete meal.

Step 4

Adjust the serving sizes accordingly to reach your daily caloric requirement. Most bodybuilders require a significant amount of calories per day to support muscle growth. For example, one serving of light soy milk contains only 70 calories. Increase the serving size to two cups to help reach your caloric demand.

Tips and Warnings

Soy has several positive health benefits, including maintaining healthy cholesterol levels, reducing the risk of heart disease and supporting a healthy immune system.
Beware of a potential soy allergy that may cause negative side effects such as abdominal pain, diarrhea and itchy skin. Consult a doctor or registered dietitian before incorporating soy into your bodybuilding diet.