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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What s the beef with soy p rotein

What’s the “Beef” with Soy Protein?

By: Brent Fritsch


  • 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


  • 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


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


  • 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

  • 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)


    • 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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