So this is shocking stuff.
There have been conflicting studies on this issue for years.
Some say soy protein is bad for you. For example, there has been talk of lowered testosterone levels or testicular shrinkage. There’s a good write up on soy and men’s health here.
Some say it’s not harmful at all, but it’s just not very effective when it comes to building muscle.
My opinion is that you should get your protein from the top 5 sources, none of which are soy.
They are:
- Whey Protein
- Eggs (whole)
- Red Meat
- Poultry
- Fish
However, if you are getting these, then a little soy now and then won’t do any harm.
But on a different note, now a new study [1] says that supplementing with soy protein may be no more effective than drinking water!
So here’s how the study was set up.
A group of men were given the following soy protein amounts in water after resistance training:
- 0g protein
- 20g soy protein
- 40g soy protein
This was compared with the results of a previous study done on similar-aged men with 0g, 20g whey protein, and 40g whey protein.
The results…
- Not surprisingly the 0g protein did nothing for protein synthesis rates.
- 20g soy also did nothing. The same as water alone
- 40g soy did raise protein synthesis levels – a little.
- Both 20g and 40g whey increased protein synthesis rates significantly.
The researchers at McMaster concluded:
The relationship between protein intake and Muscle Protein Synthesis is both dose and protein source-dependent, with isolated soy showing a reduced ability, as compared to isolated whey protein, to stimulate MPS under both rested and post-exercise conditions. These differences may relate to the lower postprandial leucinemia and greater rates of amino acid oxidation following ingestion of soy versus whey protein.
Study shows soy protein may be no more effective than water for build muscle. Click here Share on X
So it’s not just the amount, but the source that’s important, too. And the researchers seem to suggest this is due to the leucine (an amino acid) content found more abundantly in whey than in soy.
Additionally, a higher proportion of the amino acids from soy get oxidized in the body and therefore cannot contribute to building muscle tissue (protein synthesis).
Interestingly, there is also this review [2] that concluded…
“New data suggest that whey protein is better able to support MPS than is soy protein, a finding that may explain the greater ability of whey protein to support greater net muscle mass gains with resistance exercise. This review focuses on evidence showing the differences in responses of MPS, and ultimately muscle protein accretion, to consumption of milk- and soy-based supplemental protein sources in humans.”
By the way, the protein I recommend for my readers are:
(1) Optimum Nutrition Whey for those in the US
(2) Impact Whey from MyProtein for everyone in the UK/Europe
Also, if you would like easy high-protein recipes to fuel your muscle growth, see my MuscleHack Buff Baking. It makes eating healthy feel like a cheat meal. There’s pancakes, peanut butter cookies, ice cream, “strong man’s” sausage bake, chocolate cake, “popcorn” chicken and many more!
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Mark
References:
[1] Myofibrillar protein synthesis following ingestion of soy protein isolate at rest and after resistance exercise in elderly men.
[2] The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons.
All I can say is good job I never buy it in the first place lol
Impact Whey from MyProtein is now available in the U.S. It is distributed out of Chicago, Ill. Website – https://us.myprotein.com/home.dept
Why does the WHO keep warning about red meat consumption and linking it with cancer
Also what’s all the fuss lately about IGF-1 and cancer
Hey Mark — What’s your take on pure beef protein isolate vs. whey protein? Thx!
@Chad. Yes, my American readers, please check out the US MyProtein here. It’s fantastic https://tidd.ly/94fb6d1f
@Wjohn. They need to isolate the variables before coming to any conclusion about cancer risks. If people are eating high carbs with red meat, why conclude that the meat is the problem? Perhaps it’s the high level of carbohydrate? Perhaps it’s when the 2 are combined. Studies on red meat consumption for those on a low-carb diet show it’s perfectly fine.
@Gregori. Beef isolate would absorb quicker than eating beef, and beef is a good source of protein, but still inferior to whey in terms of its bio-availability – 80 v 159. Please see my post on the top 5 sources of protein here https://musclehack.com/top-5-protein-sources-for-building-muscle/
Shocking news for Vegan Gains
Yeah I saw the same study too. So in your opinion, for whey protein, is GNC hydro better than isolate for protein absorbtion and less fat?
@Chok. There is nothing better than whey. See point 7 in my post ’10 Bodybuilding Supplements You Should Never Buy’ here https://musclehack.com/10-bodybuilding-supplements-you-should-never-buy/
(7) Whey Hydrolysate
“Companies are always looking for a more effective whey so that they can beat their competition. Basically whey hydolysate is already partially broken down leading to faster absorption. But there is no research that clearly demonstrates better recovery or increased protein synthesis levels. Since this form of whey costs a lot more, you’re better off sticking to your whey concentrate or isolate.”
Damnit.. I started on soy about 3 months ago after suddenly becoming lactose intolerant (very annoying).
I had consumed a very large amount of milk, and whey all the time previous to this.. But now, even a bit of ilk in my tea, or even a slice of cheese with dinner, leaves me on the toilet the next day… 🙁
I guess I’ll try an alternative to soy then.. Luckily I recently ordered a vegan blend, and some egg powder off myprotein to mix it up a bit… I did notice I’ve lost weight recently (~2-3kg- BAD), so there you go…
Preach brother!! I’ve been arguing with people over the soy protein nonsense forever. It’s crazy how some just want to believe whatever they want disregarding what the facts say.
I love the THT training and I’ve made great gains on it this year, thanks. I also use soya as my protein powder.
@ Edmundajw
For lactose intolerance, you can do whey Isolate, they have removed the lactose from it. Give it a try.
I used MyProtein in the UK, but when I moved to Canada I found it difficult to find a good source of whey protein that wasn’t really expensive. The prices in health food shops are prohibitive, and it’s the same when you order from the US. It was very annoying, but I found a Canadian company that is fast, efficient, and the products and prices are the best I’ve ever seen. If there are any other Canadian readers, check out https://www.canadianprotein.com . I know this sounds like an ad, but I have nothing to do with this company – it was just a relief to find a source of supplements that doesn’t break the bank.
And after 11 weeks of THT workout I still can’t help wondering why the 3-day fullbody workout trains bicep before back on Monday & Friday. Isn’t back bigger than bicep, and training bicep right before back weaken the strength for training back immediately?