For bodybuilders who want to get lean, using soy protein as a supplement may be a real advantage. Protein is an important part of our diet. Soy protein is considered a complete protein. It is the only plant source that contains all the essential amino acids needed by the human body, which are necessary for our overall health. After all, muscles are made of protein, so you need to make sure you eat enough protein to maintain and build healthy muscles. In fact, no matter how hard you train, you can’t eat enough protein, which will hinder your growth. Enter soy protein.
Is soy protein effective for muscle building?
There are many articles about the association of soy protein with the decrease of T level. This hormone plays an important role in building muscle mass, but the latest research proves that taking soy protein will not reduce T levels, nor will it have a negative effect on muscle building.
A study published in the “Journal of Nutrition” found that the blood amino acid content increased earlier after exercise. However, the amino acid content in the blood of people taking soy protein is higher, or even longer. This shows that the human body digests soy protein slower than whey protein, but still provides good results. The amino acids arginine and leucine play an important role in muscle formation and hypertrophy. The leucine content of soy protein is lower than that of whey protein, but the arginine content is much higher. This makes soy protein less effective in muscle rebuilding, but it still has an effect.
For the best results, it is recommended to take whey and soy protein at a ratio of 2:1 twice a day to enhance muscle health. Of course, if you insist on a vegetarian diet or do not like dairy products, soy protein is an excellent substitute for whey protein.
How much soy protein does it take to build muscle?
If you choose soy protein, it is recommended to consume 1 gram of soy protein per pound of body weight in the daily diet. To build muscle, you should increase it to about 1.5-2 grams of soy protein per pound of body weight per day. This will enable you to gain size and strength faster.
If you divide your soy protein intake evenly throughout the day, you will get better results. Don’t try more than two or three meals to meet your requirements, try to spread them over five or three meals. In this way, your body will have a stable supply of amino acids, which can be used for growth and repair. Your body is also easier to digest smaller and more frequent meals than the larger ones. An easy way is to drink a soy protein isolate 90 milkshake after exercise. A pack of 30 grams of soy protein isolate 90 can provide 27 grams of protein, so supplementing the protein content of regular meals is a very effective method.