Soy Protein: Contains High Amounts of Glutamine and Arginine that Promote Muscle Growth

Soy Protein

(A high-quality protein, containing all of the essential amino acids in the ratios needed to support growth and development)

Soy protein is a source of protein extracted from soybeans. It is often used by vegetarians in stead of animal proteins like fish, egg, chicken, mutton, beef etc. in their diet. Soy protein extracted from the annual leguminous soybean plant that has been in the food chain for over 5,000 years. Soy can be taken after processing into various food products as eating soybeans straight has negative impact on our health. Soybean contain Trypsin inhibitors, that means it inhibit protein digestion in the stomach and small intestine. It also contain Phytates which is a mineral chelating agents and can prevent mineral uptake. Historically, Asian population have consumed large amounts of soy products while also having the longest and healthiest lives in the world. 

Types of soy proteins according to production method

In the first hexane extraction, Soy oil was removed from the soybean. After this, the formation of 'white flakes' occurred.

Soy protein concentrates: These types of soy proteins are extracted by treating 'white flakes' of defatted soy with an ethanol (alcohol) extract. Due to this it has neutralised its pH. This kind of protein supplements tend to have very low isoflavone content i.e. only 4% because of application of ethanol. People having oestrogen side effects, can take soy protein concentrate. Soy protein concentrates contains about 70 percent of protein. Soy protein concentrate retains most of the fiber after processing. It is good for digestion. So it is well suited for children, pregnant & lactating women and elderly people. 

Soy Protein Powder

Soy protein flours: Often called TSP, these types of soy proteins are made from soy protein concentrate by giving it some texture with hydration. They are available as dry flakes or chunks. Soy chunks are made by compressing and processing defatted soy flour into granules or chunks. During this process, the structure of the soy proteins changes in fibres. Generally people use it as a meat replacement. TSP contains about 50% protein. 

Soy protein isolate: These types of soy proteins are extracted by a process where the 'white flakes' are subject to centrifuge and pH neutralization. Due to this, highest percentage protein by weight extracted. Due to no application of ethanol second time, this protein has isoflavone content around i.e. 38 to 46%. Soy protein isolate contains about 90% protein. Most of the carbohydrates are removed in the process. Due to this, intake of soy protein isolate does not cause flatulence.

Isoflavones : Controversial area of Soy 

Isoflavones are the antioxidants that are famous for beaving the same way as oestrogen in our body. Soy isoflavones from 54 mg to 75 mg  per day can increase bone mineral density and decrease the frequency and severity of hot flashes. According to the USDA Isoflavone Database, 28 gm of soy protein isolate contains 28mg soy isoflavones and 85 gm cooked tofu contains 23 mg of soy isoflavones. I have covered all about Isoflavones in a separate topic.

Nutritional information about Soybean

• Soybeans contains 40% dietary protein, 20% dietary fat, 35% dietary carbohydrate (13% soluble, 22% insoluble) and 5% Ash content (dietary and non-dietary minerals) in their natural bean state. 
• They contain no cholesterol, low in saturated fat.
• Soyabeans are the only vegetable food that contains eight essential amino acids. 
• They also contain heart-healthy omega-3s, though not the same kind that we get in fish. 
• They are also a good source of fiber, iron, calcium, zinc, and B vitamins. Use of soy milk is one of the way to obtain vitamin B12.
• Fortified milk and fortified soy milk are the only reliable dietary sources of vitamin D which gives support to bone health and prevents osteoporosis.
• They have also contained 1 to 10 mg isoflavones (Phytoestrogens found in Soy) per 100 gm of soybeans.

Sources & Uses of Soy 

Firm tofu, soy dogs, soyachunks, soy milk, Soy flour, soy nut butter, soy cheese, edamame beans etc. are the sorces from which one can getsoy protein. Soy can also be used as salad dressings, soups, vegetarian foods and meat imitations.

Possible benefits on can get from Soy

• Soy protein helps in reducing serum concentrations of total cholesterol, low-density lipoproteins (LDLs), and triglycerides. 

  

  Benefits of Soy

• Soy product consumption reduces risk of coronary heart diseases.
• Soy is useful to both non-diabetic and diabetic persons in the control of obesity and blood sugar.
• Genistein, one of the phytochemicals found in soy, can reduce the risk of cancer. Genistein blocks cancer development by preventing tumours from creating blood vessels that would provide nourishment for growth.
• Main benefit of soy and a reduced risk of Heart Disease come from Equol, which doesn't get produced in everybody. But It is believed that Equol works in people that do not produce equol, but in these persons the magnitude of benefit is less.
• A lot of athletes and bodybuilders also rely on soya protein powder as a supplement due to capacity of high amounts of essential amino acids i.e. glutamine and arginine which promote muscle growth and development.  

Role of soy Protein in Muscle Building

Soy contains phytoestrogens, which are the vegetal version of the female sex hormone estrogen. It is sure that those phytoestrogens do not act like estrogen in the male body. There is also ample evidence that soy doesn’t reduce testosterone levels hence doesn't ruin muscle mass. Soy is not the most biological available source for optimal anabolic muscle growth. But, People who are in the process of muscle building must add soy protein powder to both pre and post-workout shakes. It is an excellent way to use soy’s plentiful antioxidants to improve recovery from exercise. It also boosts nitric oxide levels, that increases blood flow to muscles and growth-hormone levels.

Recommended dietary Allowance

• People need to consume about 25 grams of soy protein or more each day to obtain good health benefits. It can be obtained form 1¼ cups of tofu or 1–2 cups of soy milk or 28 gm of soy flour.
• Any cooked form of soy or raw soy product made from soy milk (such as tofu) is free of trypsin inhibitors and the protein can be digested.

To which section it helps the most

Soy protein formulas offer benefits to women in all life stages. Benefits they can get are improved diet and cardiovascular status, prevention of certain types of cancer, improved health following menopause, obesity prevention/control etc.

• Women during pregnancy must take soy milk as they have little exposure to the sunlight at that time.
• It has been found to positively influence bone and calcium balance in postmenopausal women.
• Individuals with elevated cholesterol seem to receive the greatest benefit.
• It helps the obese people in reducing fats and body weight.
• It helps the diabetic people a lot in recovering.
• Infants born with lactase (an enzyme) deficiency or galactosemia get benefit from the use of soy-based formulas. 
• Infants who are recovering from diarrhea, can take soy formula recommended to facilitate their recovery.

Possible adverse effects of Soy

• It's rare, but some people have digestion problems like stomach pain, loose motion or diarrhea when they take soy. Others are just allergic to soy. 
• Soy when taken too much, can have negative hormonal effects, particularly on men.
• Soy-based formulas are not recommended for preterm infants weighing less than 1 kg and for infants with low birth weight as a means for preventing or managing colic or gastroenteritis.
• It can disturb hormonal balance and disrupt thyroid function.

What studies revealed?

• According to a study presented at the joint meeting of the International Society of Endocrinology and the Endocrine Society, Chicago, Soy protein supplements, which contain natural oestrogen, do not reduce testosterone levels in men with Type 2 diabetes who already have borderline-low testosterone.
• According to the results of a preliminary study presented at the Society for Endocrinology annual conference in Edinburgh, eating a diet rich in both soy protein and isoflavones can protect menopausal women from bone weakening and osteoporosis.
• According to a new study published online in Menopause, The journal of The North American Menopause Society, found that A diet rich in soy may help feminine hearts, but timing matters.
• According to a Tulane University study published in The American Journal of Cardiology, Soy protein helps lower total cholesterol, low-density lipid "bad" cholesterol and triglycerides, and slightly raises high-density lipid "good" cholesterol.