Whey powder and soy powder are two different types of nutritional supplements often used by athletes to gain muscle. While these protein powders come from entirely different sources, both whey powder and soy powder have their own benefits. It is important to understand the differences between soy and whey in order to decide which type of powder is better for you.
Source
Dr. Ladd McNamara is a board certified ob-gyn and anti-aging specialist who has studied the effects of soy and whey on overall health. He says that soy powder comes from soybeans, a plant that is naturally rich in protein. Whey powder is a protein-rich part of cow's milk, which is separated from the curds in processing. Therefore, while soy powder is acceptable as a protein source for vegetarians and vegans, whey powder is avoided by vegans.
Digestibility
Whey protein powder is digested slightly better by the human body than soy protein powder, according to McNamara. This is because whey has more of the essential amino acids that make up proteins than soy does. Whey also has many branched-chain amino acids that are metabolized in the muscle instead of the liver. While whey is somewhat more available for the body to digest, soy still has a high digestibility overall.
Benefits of Soy
One benefit that soy powder has over whey powder is the fact that soy can improve heart health. McNamara's website states that the FDA recommends eating at least 25 grams of soy powder each day to reduce your risk of heart disease. Since soy powder comes from a plant source, there is no cholesterol in it. McNamara explains that soy can also increase the function of the thyroid, helping people lose fat.
Benefits of Whey
In addition to being easily digested, whey powder is a complete protein, which means it contains all of the essential amino acids that your body cannot make. It also contains glutathione, an antioxidant which enhances the function of the immune system. McNamara states that whey powder may improve the function of the digestive system as well.
Which is Better
A study published in the Nutrition Journal found that both soy protein and whey protein are equally effective in promoting the gain of lean muscle-mass. Therefore, neither soy powder nor whey powder is necessarily better, but the better choice is an individual decision based on your personal goals. Someone who has high cholesterol may prefer to use soy powder because it has no cholesterol, while someone with a soy allergy should use whey powder instead.
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