Benefits of Whey and Soy Protein
WHEY Whey protein makes up 20% of the protein in milk. Unlike the more globular casein, whey is soluble, which means it’s fast-digesting and delivers amino acids to your muscles rapidly. Nine out of 10 bodybuilders choose whey for this reason. Taking whey protein before and after workouts helps prevent muscle breakdown as you train and stimulates muscle protein synthesis (muscle buildup) after your workout. Whey also has the highest concentration of branched-chain amino acids (BCAAs—leucine, isoleucine and valine) among the protein powders, another reason it’s so effective at stimulating muscle growth. Whey is also effective at stimulating muscle growth because it spikes insulin levels higher than the other protein powders. This is critical after workouts when this anabolic hormone can help drive glucose and amino acids into muscle cells and kick-start muscle protein synthesis. And as if that weren’t enough, whey helps to dilate blood vessels when taken before workouts. Whey protein contains peptides that inhibit an enzyme called angiotension converting enzyme (ACE) that increases blood-vessel constriction. By inhibiting ACE, whey enhances blood vessel dilation, meaning more blood flow to muscles, along with more nutrients, oxygen and hormones, as well as a bigger pump.
Dose: Mix 10-15 grams with the same amount of soy protein powder any time you would normally have a protein shake. SOY Soy protein comes from, well, soybeans. But don’t let the fact that it comes from a nonanimal source fool you. Soy protein contains all the essential amino acids, more than four times the arginine as whey and almost twice that of casein, making it a great preworkout protein. Bodybuilders tend to avoid it because of its phytoestrogens, yet several studies now prove that soy protein promotes muscle growth just as well as whey and doesn’t alter levels of testosterone or estrogen in males. Research also shows that soy’s antioxidant content helps improve muscle recovery following exercise. This fact, not to mention that soy digests almost as fast as whey, makes it a great choice for after workouts.
Dose: Mix 10-15 grams with same amount of whey protein powder any time you would normally have a protein shake. (Muscle & Fitness, May 2007) |
