what s the beef with soy p rotein
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What’s the “Beef” with Soy P rotein?. By: Brent Fritsch. Introduction. ACSM Recommends protein intakes of 1.2-1.7g/kg body wt. for endurance and strength-trained athletes Some strength-trained athletes consume as much as 3.0g/kg body wt.

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introduction
Introduction
  • ACSM Recommends protein intakes of 1.2-1.7g/kg body wt. for endurance and strength-trained athletes
  • Some strength-trained athletes consume as much as 3.0g/kg body wt.
  • Trying to consuming this much protein normally leads to supplementation
protein
Protein
  • In general, high protein diets can be accomplished through sources such as these:
      • Eggs
      • Beef
      • Chicken
      • Turkey
      • Fish
      • Milk
      • Cottage cheese
      • Soy and soy products
protein1
Protein

Eggs—Two eggs scrambled, with no salt added contain 13.53 grams of protein, 204 calories and 14.9 grams of fat.

Beef--Six ounces of lean, chuck beef, braised contains 49.2 grams of protein, 505 calories and 32.59 grams of fat.

Chicken Breast--100 grams of chicken breast, roasted with skin contains 29.80 grams of protein, 197 calories and 7.78 grams of fat.

Fish – Cod--100 grams of cod cooked with dry heat contains 22.83 grams of protein, 105 calories and 0.86 grams of fat.

Cows Milk--One cup of whole milk(without added Vit A & D) contains 7.69 grams of protein and 149 calories

Cottage Cheese--Four ounces of low fat 2% cottage cheese contains 13.37 grams protein, 97 calories and 2.77 grams of fat.

Soybeans – Roasted--100 grams of roasted soybeans, with no salt, contains 35.22 grams of protein, 471 calories, 25.4 grams of fat and 17.7 grams of fiber.

Soy Milk--One cup of original, unfortified, soy milk contains 7.95 grams of protein, 131 calories, 4.25 grams of fat and 1.5 grams of fiber. Eggs

supplements
Supplements
  • Whey protein concentrate
    • A more cost-effective member of the whey family. It requires less processing time, but also contains more fat and lactose. Whey concentrate is 70 to 85% protein
  • Whey protein isolate
    • Higher quality protein source with a higher biological value (BV), and contains less fat and lactose per serving then whey concentrate. Whey isolate generally contains 90 to 98% protein
  • Hydrolyzed whey protein
    • Very expensive process that breaks proteins into smaller “di and tri peptides” for quick digestion, typically cost $8/pound to make
  • Soy Isolate protein
    • Vegetable source high in quality protein, yielding a product with 90 percent protein
supplement prices
Supplement Prices
  • Whey protein concentrate
    • Lowest Cost: American Whey $59.99—10lbs.=$5.99/lbs.
    • Best Brand: Optimum Nutrition $40.99—5lbs.=$8.20/lbs.
  • Whey protein isolate
    • Lowest Cost: Muscle Gauge Nutrition $33.99—5lbs.=$6.80/lbs.
    • Best Brand: Optimum Nutrition $52.30—3.5lbs.=$14.97/lbs.
  • Soy protein isolate
    • Vitacost.com
      • Most soy isolate products are sold by the pound and ranged from:
        • $3.70/lbs. —$8.06/lbs.
      • Optimum Nutrition
        • $16.76—2.08lbs.=$8.06/lbs.
glutamine and arginine
Glutamine and Arginine
  • Glutamine
    • Promotes muscle glycogen accumulation
    • Increases in muscle protein synthesis
    • Increased plasma growth hormone levels
  • Arginine
    • Assists in muscle recovery
    • Promotes the release of growth hormone
    • Lowers LDL cholesterol and triglyceride levels in the blood
the myth
The Myth
  • Older studies have suggested that the phyto-estrogens contained in soy protein lead to both unwanted decreases in testosterone, and increases in the sex hormone estrogen, however, resent studies have disproven these accusations.
  • A 2010 meta-analysis of fifteen placebo-controlled studies said that "neither soy foods nor isoflavone supplements alter measures of bioavailable [testosterone] concentrations in men." Furthermore, Isoflavones supplementation has no effect on sperm concentration, count or motility
      • Mitchell JH, Cawood E, Kinniburgh D, Provan A, Collins AR, Irvine DS (June 2001). "Effect of a phytoestrogen food supplement on reproductive health in normal males". Clin. Sci. 100 (6): 613–618. doi:10.1042/CS20000212. PMID 11352776. Retrieved 2008-12-20.
soy protein comparison study
Soy protein comparison Study
  • Soy as an effective aid to muscle-building, was presented on April 5 2005, and underwritten by the Solae Company.
  • The study\'s purpose:
    • Four different protein supplements, supplementation of 50-grams-per-day
    • Combination with resistance training on lean body composition and serum sex hormone changes in males.
    • 12-week-period
    • 41 male-subjects
    • Protein shakes twice daily and participating in three hypertrophy-oriented sessions per-week.
  • The protein shakes consisted of either soy protein concentrate (SPC), soy protein isolate (SPI), a soy/whey blend composed of a 50/50 mixture of SPI with whey protein concentrate (WPC) and whey protein isolate (WPI), or whey protein composed of a 50/50 mixture of WPC and WPI.
soy protein comparison study1
Soy protein comparison Study
  • Results

They found daily supplementation of soy protein, whey or a soy/whey blend resulted in an increase in lean body mass and did not negatively affect testosterone or estradiol levels in 41 male athletes engaging in a weight-training program.

health benefits
HealthBenefits
  • Reduced cancer risks—(Pre cancer)
      • Phytic acid, protease inhibitors, and isoflavones
  • Reduced LDL levels in blood
      • As little as 25g a day showed improvements in blood lipid profile
  • Decreased osteoporosis risks
      • Reduced loss of calcium in urine with diet high in soy protein
  • Improved kidney function
      • High dietary intake of animal protein is hard on kidneys
      • Increased soy protein consumption promotes a decrease in the glomerular filtration rate reducing the workload of the kidney
kidney function
Kidney Function
  • 1994 Romanian Olympic swimming and rowing teams
    • 12 week study by Dragan I.
  • Athletes were supplemented with 1.5g/kg body wt. of soy protein along with their dietary protein of 2g/kg body wt. per day
  • Additional protein showed no detrimental effects on kidney function and showed urinary excretion of mucoproteins was reduced by as much as 46%
summarizing soy protein
Summarizing Soy Protein
  • Soy Protein:
          • Low cost
          • 1.0 on the PDCAAS – Highest score possible
          • Complete amino acid profile
          • Contains high amounts of glutamine and arginine
          • Deceases cancer, CVD, and osteoporosis risks
          • Increases kidney function (even with high dietary protein consumption)
conclusion
Conclusion
  • Always try to consume protein through whole food sources, however, if needed, Soy supplementation can help increase protein intake without negative consequences
  • Whey digests more quickly then soy
      • if consumed together might deliberately prolong release of amino acids to muscle
  • Most major protein supplement manufacturers have already added soy protein to their products without advertising it on the front label
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