Soy protein powder is an effective alternative to whey protein for vegetarians or if you suffer from milk allergies. Soy powder supplements are derived from soybeans, which is the only plant-based food considered to contain complete protein. Complete proteins, also called high-quality proteins, contain all of the essential amino acids you need to support healthy organs and tissues, such as muscle tissue. Like any protein, consuming too much soy powder can cause weight gain and other problems. So, consult your doctor before trying it.
Heart Health
According to the University of Maryland Medical Center, soy protein has been shown to improve cholesterol levels and reduce the risk of heart disease. The suggested dosage in this case is 25 g of soy protein per day. A typical soy protein powder shake contains about this much in a single serving, so one shake per day is enough to satisfy this recommendation. Consuming beyond this amount has not been shown to improve heart health.
Muscle
The high-quality proteins in soy are effective at building and maintaining lean muscle tissue. Strength-training athletes should aim for about 0.73 to 0.82 g of protein per pound of body weight, according to the University of California Los Angeles. For example, a 190-lb. person would consume 138 g to 155 g of protein per day. Most of this protein should come from whole food sources, such as meat, dairy, vegetables. According to UMM, the maximum amount of soy protein that has been used in clinical studies is 80 g per day, so you shouldn't exceed that amount. Be sure to stay within your daily protein needs.
Absorption
While soy protein absorbs more slowly inside your body compared to whey protein, this can actually be beneficial. It allows your body to release amino acids -- building blocks of protein -- more gradually into your bloodstream. Furthermore, soy protein has the highest possible Protein Digestibility Corrected Amino Acid Score, or PDCAAS, according to Bodybuilding.com. This means soy protein is easily digested and absorbed by your body.
Precautions
If you suffer from soy allergies, you should not consume soy protein powder. The same is true if you have kidney disease. Consuming too much soy protein can lead to increases on body fat. Your body digests soy proteins relatively slowly, and if you consume beyond what your body can handle, the excess is stored as body fat or excreted from the body. As a general guideline, your body can digest up to 10 g of protein per hour.
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