What is Soy Protein?

Soy protein is a pure protein source that's highly versatile, derived from soybeans, and is processed using enzymes to remove fats and carbohydrates. This complete plant-based protein offers all nine essential amino acids the human body needs. This makes it an excellent choice for vegans, vegetarians, or anyone seeking a plant-based alternative to animal protein. Not only is this protein affordable, but it's also low in saturated fat and completely cholesterol-free. 

Commonly found in products such as tofu, tempeh, and soy milk, soy protein has become a staple in everyday diets and specialized fitness nutrition. Additionally, soy protein is known for supporting here health, improving muscle recovery, and offering a clean, sustainable protein source in a variety of nutrients. 

Benefits & Limitations of Soy Protein

Phytoestrogens and Menopause Benefits

This protein powder is quite bioavailable and has a biological value (BV) of 74. Soy also contains phytoestrogens (isoflavones), which can act on human estrogen receptors to help regulate hormone effects.

When estrogen levels are too high, phytoestrogens block the receptor to produce a minimal signal. When estrogen levels are low, the phytoestrogens can gently stimulate the estrogen receptors, helping to increase hormone-specific responses. This can be beneficial in women who are going through menopause, as it can help to increase their estrogen levels and reduce symptoms.

Limitations of Soy Protein For Body Building

As explained above, this protein contains phytoestrogens; therefore, it may not be the best source of protein for men seeking to gain a large amount of lean muscle mass. Muscle growth is supported by the male hormone testosterone, which competes with estrogen in the body. Introducing external estrogens, even in low doses, can interfere with bodybuilding. This is generally not a problem for the average man or woman seeking a general protein supplement, as the effects are not pronounced.

Types of Soy Protein

Although this protein is extracted from the soybean, each type is processed in different ways to create different products.

Concentrate

The concentrate form is about 70% protein and is effectively soy flour with the fat and carbohydrates removed. This form of soy protein is generally a food additive and is not used as a protein supplement.

Isolate

Soy isolate is a highly refined and purified form of soy protein with a minimum protein content of 90%.

Soy Sensitivity

Unfortunately, soy is becoming a more common food sensitivity. This may be due to genetic modification (GMO), so purchasing non-GMO products may help prevent this. Signs of food sensitivity are: gas, bloating, fatigue, irritability, dark circles under the eyes, skin rashes, and bowel changes. If these symptoms occur, consider switching to an alternate protein source.

How Can I Get More Soy Protein?

Soy can be incorporated into a variety of foods, including tofu and tempeh. It can also be found in protein bars, drink mixes, meal replacements, weight loss formulas, or as a plain powder. The powder can be mixed with water, juice or other fluids to create a shake, or can be added to cooking or baking to increase the protein in your food. The dose of protein powder depends on the percentage of protein by weight, as well as the individual's activity level and bodily requirements. People generally require 1 – 2 grams of protein for every kilogram of body weight. The lower end of this scale is for simply maintaining muscle mass with a sedentary lifestyle, while the higher end is for people looking to add significant muscle mass.