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Soy Protein Vs Whey Protein: Shakes, Bars And Powders
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Published: April 24, 2007
Anyone who has picked up a dumbbell or laid down on a barbell bench in a health club or gym, has heard of, been offered, lectured on or has seen somebody drinking a protein shake. Protein supplements have long been touted as as the key ingredient and a necessary, if not the most vital aspect to fully realize the efforts of weight lifters, casual or dedicated.
Although it may seem easy to down protein shakes after a workout, the type of protein that goes into a shake is at the very crux of a longstanding debate between advocates of different sources and types of protein shakes.
Not all protein is the same. Protein supplements can be found from many different sources. Popular bases of protein shakes include calcium casseinate (a milk protein) and egg albumin (an egg white protein) to name only a couple. Despite the many different types of protein powders that can be found in protein supplements like protein shakes and protein bars, whey protein and soy protein are the two most commonly used proteins. For those weight lifters that want to maximize their efforts, the question that always seems to surface is what protein powder should be the base of protein shakes and protein bars?
The whey protein camp has generally attracted the most advocates, however, the soy protein camp has garnered the approval of many supporters. Whey protein shakes and whey protein bars have long been viewed as superior protein supplements.
Supporters of soy protein cite many benefits chocked full in soy protein shakes. Soy protein used in soy protein shakes features a high PDCAAS (Protein Digestability Corrected Amino Acid Score) and is especially highly regarded as a low or fat free food that is low in cholesterol and lactose free.
Critics of soy protein shakes have cited several studies of soy protein that point to many negative side effects of high soy protein intake. Most notably, studies that indicate the possible links between high soy protein intake and increased incidents of "goiter and autoimmune disorders of the thyroid." Other studies have also suggested a link between high levels of isoflavone, a chemical found in soy protein products such as soy protein shakes, soy protein bars and soy protein powders, and its link to cancer, "particularly breast cancer," in postmenopausal women.
Although many of the studies show negative consequences of too much soy protein, other studies are far more optimistic, citing many "heart-healthy benefits" including links between soy protein consumption and lowering cholesterol.
Whey protein powders commonly found in protein shakes and protein bars has been a mainstay of weight lifters. Whey protein is low or absent of fat and cholesterol as well as lactose free. Whey protein supplements like protein shakes feature benefits to many aspects of one's health. Whey protein features all of the essential amino acids needed for everything from muscle synthesis and muscle growth to healthy immune function. Whey protein supplements have also shown positive results for healing injuries as well as a necessary supplement for healthy aging, and an important supplement for good cardiovascular health.
In the end, choosing post-workout protein shakes may be a matter of personal preference and taste, and careful thought over the pros and cons of whey protein and soy protein. Both whey protein and soy protein produce high absorption rates, heart healthy benefits, and a role in maintaining a healthy weight. So whether you choose between whey protein supplements or soy protein supplements, both have their benefits and both have their downsides.
Sources:
Benefits of Whey Proteins. Whey Protein Institute. 2007. 16 Apr 2007. http:/www.wheyoflife.org/benefits.cfm#cancer
Soy Protein Info and Products. BodyBuilding.com .2007. .16 April 2007. http://www.bodybuilding.com/store/soy.html
Soy: Health Claims for Soy Protein, Questions About Other Components. John Henkel/ FDA Consumer Magazine. May-June 2000. 16 Apr 2007. http://www.fda.gov/fdac/features/2000/300_soy.html
Not all protein is the same. Protein supplements can be found from many different sources. Popular bases of protein shakes include calcium casseinate (a milk protein) and egg albumin (an egg white protein) to name only a couple. Despite the many different types of protein powders that can be found in protein supplements like protein shakes and protein bars, whey protein and soy protein are the two most commonly used proteins. For those weight lifters that want to maximize their efforts, the question that always seems to surface is what protein powder should be the base of protein shakes and protein bars?
The whey protein camp has generally attracted the most advocates, however, the soy protein camp has garnered the approval of many supporters. Whey protein shakes and whey protein bars have long been viewed as superior protein supplements.
Supporters of soy protein cite many benefits chocked full in soy protein shakes. Soy protein used in soy protein shakes features a high PDCAAS (Protein Digestability Corrected Amino Acid Score) and is especially highly regarded as a low or fat free food that is low in cholesterol and lactose free.
Critics of soy protein shakes have cited several studies of soy protein that point to many negative side effects of high soy protein intake. Most notably, studies that indicate the possible links between high soy protein intake and increased incidents of "goiter and autoimmune disorders of the thyroid." Other studies have also suggested a link between high levels of isoflavone, a chemical found in soy protein products such as soy protein shakes, soy protein bars and soy protein powders, and its link to cancer, "particularly breast cancer," in postmenopausal women.
Although many of the studies show negative consequences of too much soy protein, other studies are far more optimistic, citing many "heart-healthy benefits" including links between soy protein consumption and lowering cholesterol.
Whey protein powders commonly found in protein shakes and protein bars has been a mainstay of weight lifters. Whey protein is low or absent of fat and cholesterol as well as lactose free. Whey protein supplements like protein shakes feature benefits to many aspects of one's health. Whey protein features all of the essential amino acids needed for everything from muscle synthesis and muscle growth to healthy immune function. Whey protein supplements have also shown positive results for healing injuries as well as a necessary supplement for healthy aging, and an important supplement for good cardiovascular health.
In the end, choosing post-workout protein shakes may be a matter of personal preference and taste, and careful thought over the pros and cons of whey protein and soy protein. Both whey protein and soy protein produce high absorption rates, heart healthy benefits, and a role in maintaining a healthy weight. So whether you choose between whey protein supplements or soy protein supplements, both have their benefits and both have their downsides.
Sources:
Benefits of Whey Proteins. Whey Protein Institute. 2007. 16 Apr 2007. http:/www.wheyoflife.org/benefits.cfm#cancer
Soy Protein Info and Products. BodyBuilding.com .2007. .16 April 2007. http://www.bodybuilding.com/store/soy.html
Soy: Health Claims for Soy Protein, Questions About Other Components. John Henkel/ FDA Consumer Magazine. May-June 2000. 16 Apr 2007. http://www.fda.gov/fdac/features/2000/300_soy.html
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