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Soy Protein
Soy Protein is one of the most popular plant based alternatives, due to the fact that its essential amino acid (EAA) content is highly similar to whey protein, which makes it an especially common choice among vegans and vegetarians. However, in comparison with whey protein, soy based supplements often contain more sugar. This may be to a disadvantage to you, especially if you are on a pre-competition diet when you keep a close eye on every gram of macronutrients you put into your body. Always make sure you read the packaging labels carefully and pick the protein supplement that works the best for you and addresses your needs properly.
Soy protein is usually manufactured from white flakes that are obtained by peeling and defatting soybeans. The flakes are ground into a powdery flour that contains about 50 – 54 % of protein. Using a variety of technological processes, the flour is then filtered, cutting out aromatic compounds and sugars. This way, a concentrate with about 65 - 75 % of protein content is produced.
In some cases, this concentrate may be further processed by centrifugation, drying and removing the fibre. The resulting product of these processes is a soy isolate, which can theoretically reach up to 90 % of protein content, but in reality, the actual concentration sits usually at about 85 %. The prototypical product in this category is Protein Soy Isolate.
Who can benefit the most from soy protein powder?
- Anyone looking for a single compound plant-based protein product with a favourable amino acid spectrum that most closely resembles that of whey protein.
- Athletes and people looking to grow their muscle mass.
- Anyone looking to increase their protein intake to facilitate weight loss
- Vegetarians, vegans, and people with lactose intolerance.
- Anyone looking to expand their diet variety with a plant based protein source.
- Cooks looking to increase protein content in the dishes they prepare using plant based alternatives.
- Anyone seeking to increase the portion of protein in their regular diet
- Anyone looking to purchase a more affordable plant based protein supplement
What is the recommended serving amount of soy protein powder?
It is usually recommended to serve about 0.25 - 0.3 g per kg of body weight. If you can’t be bothered with calculating, you won’t go wrong with a serving of about 20 - 40 g of the product. This corresponds to a roughly topped 30 g measuring scoop. The upper limit of 40 g is intended for strength athletes after a full body training, when the body requires extra protein.
However, when it comes to plant based protein sources, it is recommended to serve about 25% more than is the case with protein supplements based in animal produce. This is due to the fact that plant based proteins usually contain less leucine and EAA. You may also want to boost the digestibility of plant based proteins by further supplementing probiotics.
How to take soy protein powder?
- The typical way of using protein supplements is to mix the product with water or milk, creating a delicious shake that can be consumed anytime throughout your day.
- However, they also taste great in a variety of porridge bowls and oatmeals that will benefit from the added protein.
- The supplement can be added to a baking dough to create protein-packed desserts.
- The variations with no added flavours are perfect for preparing savoury dishes, such as protein-enriched pizza.
- A protein supplement can be added to a smoothie or a cup of coffee, enriching your beverages with the much-needed protein.
Would you like to learn more about protein supplements and how to choose properly from the wide selection available? If so, don’t miss out on our article How to Choose the Right Protein for Weight Loss or Muscle Growth.