Which is Best Soy or Whey Protein?
The debate over which is better, soy or whey protein has received a lot of attention in recent years. Some experts believe soy protein is better because it is not derived from milk,;and people with milk allergies, can safely consume it. Others argue that whey is better because it contains essential and conditional amino acids that are readily prevalent in soy. Does soy or whey have the most arginine?Arginine is an amino acid that promotes muscle growth by helping the body release growth hormones and insulin. It also helps prevent mental and physical fatigue, and it may even lower LDL cholesersol levels. Soy protein has 7.6 grams and whey has 2.9 grams of arginine per 100 grams of protein. In this instance, Soy protein has the clear advantage. Does soy or whey protein have the most essential amino acids?Since our bodies do not produce essential amino acids, we need to ingest them in the foods we eat. In order to build muscle, we need to have a balanced amount of essential and non-essential amino acids in our diets. There are 10 essential amino acids that our bodies require. The are listed as follows: isoleucine, leucine, valine, histidine, lysine, methionine, phenylalanine, threonine, and tryptophan. Soy protein contains more histidine and phenylalanine then whey; but whey contain more of the other eight essential amino acids. Does soy or whey have a better protein digestibility factor?Protein digestibility is determined by figuring out how much of the protein you eat is absorbed into the body. Note: according to the Food and Drug Administration, the protein digestibility rate is being determined by studying laboratory rats, not humans. Soy has a 95 percent absorption rate and whey has a 99 percent absorption rate. The differential in this instance is too close to weight one protein over the other. Does soy or whey have more glutamine?Glutamine is used by your body to feed nitrogen to your tissues, and is considered a non-essential amino acid. It pumps up your muscle cell volume by hydrating the cells in the muscles. Glutamine also may increase your growth hormone levels which makes the muscle use fatty acids for fuel, not blood sugar. Soy protein concentrate contains 10.5 grams of glutamine per 100 grams of protein, and whey contains 4.9 grams per 100 grams of glutamine. Does soy or whey protein have the better biological value?Biological value is determined by measuring the amount of nitrogen available for use by your body after eating compared to the amount of nitrogen used by the body when your stomach is empty. Biological value also indicates how digestible the protein is and how much protein is available for your body to use. Soy protein concentrate has a biological value of 74; and whey protein has a biological value of 104. Does soy or whey have the best net protein utilization?Net protein utilization measures the amount of amino acids turned into protein by the boy compared to the amount of amino acids from the protein you eat. Net protein utilization measures the amount of protein you ate to the amount of nitrogen you emit. A value of 100 says that your body is using 100 percent of the protein you ate, and a value of zero shows that no nitrogen is being converted to protein inside your body. Therefore, the higher the number, the better off you are. Soy protein concentrate measures 61 percent, compared to whey that measures 92 percent. Whey wins this round. Soy vs. Whey ConclusionSoy protein is an excellent choice for vegetarians and people with dairy allergies, while whey protein comprises up to 20 percent of the protein found in milk. Soy protein has also been found to assist in muscle recovery after a workout. In addition, soy does not lower testosterone or estrogen levels in men. There is nothing that says you can't consume both soy and whey proteins. They both contain essential amino acids, and have outstanding benefits. In the end the decision is yours on which protein you can add to your wellness regime. | |||||
