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The Scary Truth About Soy Protein And Bodybuilding
The Scary Truth About Soy Protein and Bodybuilding
Word Count:
843
Summary:
Inevitably theres a myth that soy protein is horrible for bodybuilding and that if you are any where near serious about working out or building muscle you will stay away from it.
Keywords:
soy bodybuilding, soy protein vs whey protein, soy protein bodybuilding
Article Body:
Copyright 2006 Marc David
Inevitably theres a myth that soy protein is horrible for bodybuilding and that if you are any where near serious about working out or building muscle you will stay away from it. In fact, some sites show studies that soy protein and soy products can be detrimental to your health. And while its true that early claims of soy wonders might not be entirely true, theres also myth that soy protein is bad.
First off, theres a concept called the Biological Value Scale that was developed to measure the quality of specific proteins. It basically rates how efficiently your body will use a given protein source. The higher the BV (biological value), the more amino acids and nitrogen your body is retaining from the foods you eat. In sum, it becomes a way to measure the potential for quality muscle growth and strength.
There was a time when egg whites were at the top of the BV with a score of around 100. Since then, whey proteins have toped out the scales around 106-159 BV. This means that whey protein is better used for quality muscle growth.
But first a warning!
This doesn't mean that all you would utilize is whey protein for all your needs. Many times bodybuilders will use a variety of proteins depending on the BV and the times of day and if they just finished a workout.
Let me explain Your protein needs in the morning are different then the middle of the day and are different again AFTER a workout and again different before bed.
All this means is that no one protein is the best for any given time. But before I get lost... let me show you the biological value scale in a simple form.
Type of Protein :: Biological Value Rating
Whey: 106-159 Egg: 100 Cows Milk: 91 Fish: 83 Casein: 80 Beef: 80 Chicken: 79 Soy: 74 Wheat Gluten: 54 Kidney Beans: 49
For all these reasons, you can and should see that soy protein is listed lower. That just means its not the most anabolic of proteins for optimal muscle growth.
But dont get me wrong...
This doesn't mean you shouldn't eat soy protein if you enjoy it. It simply means that barring any religious beliefs or personal preferences, soy would not be the ideal protein source for enhanced muscle gains. This doesn't mean you cannot have it or that its bad for you.
In fact, lets continue on with a little example.
John Q. Public 13% body fat 184 lbs 160 lbs of LBM (lean body mass)
For simplification we'll just say that for every LB of LBM (pound of lean body mass) John wants to get 1 g of protein.
John should be consuming 160 g of protein a day.
Heres where the myth and some problems come into play! Read carefully.
If you get a vast amount of your protein from less BV sources then optimal (beans, soy) you will not prime your muscles for optimal anabolic growth. John shouldn't be getting 150+ grams of soy protein a day IF he wants to create the most muscle mass and he has no personal reasons not to use better quality sources.
John also wont be in jeopardy of losing muscle or wasting his efforts if he ingests small quantities of soy proteins because he likes them. Having soy in his cereal is not going to make a difference.
The myth that soy will cause men to produce estrogen is when VAST quantities are ingested. Far beyond what any rational person would want to do on a prolonged basis.
A bodybuilder that has soy will not feel any differences, be any less anabolic then another person who does not consume soy at all.
Fact: A long-term metabolic balance study in young men to assess the nutritional quality of an isolated soy protein and beef proteins (VR Young, A Wayler, C Garza, FH Steinke, E Murray, WM Rand, and NS Scrimshaw) was published in 1984 by the American Journal of Clinical Nutrition. Am. J. Clinical Nutrition, Jan 1984; 39: 8 - 15.
After 84 days of two groups, one totally isolated soy protein and the other on beef proteins, found a conclusion that:
"Body cell mass measurements did not reveal any deterioration in protein nutritional status. These observations confirm the prediction, derived from previous short-term nitrogen balance studies, that the nutritional quality of isolated soy protein is high and that this plant protein can serve as the sole source of essential amino acids and nitrogen for protein maintenance in adults."
So let me summarize and review...
Soy is not the most biological available source for optimal anabolic muscle growth. If you were to finish a workout, you would want to ingest some high quality whey protein vs. soy proteins. However, simply having soy doesn't mean its bad for bodybuilding unless you are getting a majority of your protein from soy products. Then its not optimal. Youd also need to ingest quite a bit on a daily basis for any negative effects of soy to manifest (specifically aimed at males in this sentence).
BONUS : Title:
The Truth behind "Muscle Building Supplements"
Word Count:
524
Summary:
A good "Muscle building supplement" will make you stronger, faster. When you visit your local gym for your first workout, you will hear this advice over and over. But what does it really mean, and is it true?
Keywords:
"Muscle building supplement","best muscle building supplement","body building gain mass muscle supplement","muscle building food",Body building supplement,Weight lifting supplement,Protein supplement,Muscle building supplement,Muscle supplement,Bodybuilding gain mass muscle supplement,Best protein supplement,Protein supplement,Benefit of whey protein,Muscle building supplement,Body building gain mass muscle supplement,Best protein supplement,Protein supplement,Best protein powder,Whey protein powder,Whey protein isolate,Benefit of whey protein,Whey protein concentrate,Protein supplement,Muscle building supplement,Muscle supplement,Bodybuilding gain mass muscle supplement,Best protein supplement,Protein supplement,Benefit of whey protein,Muscle building supplement,Body building gain mass muscle supplement,Best protein supplement,Protein supplement,Best protein powder,Whey protein powder,Whey protein isolate,Benefit of whey protein,Whey protein concentrate,Protein supplement,Muscle building supplement,Muscle supplement,Bodybuilding gain mass muscle supplement,Best protein supplement,Protein supplement,Benefit of whey protein,Muscle building supplement,Body building gain mass muscle supplement,Best protein supplement,Protein supplement,Best protein powder,Whey protein powder,Whey protein isolate,Benefit of whey protein,Whey protein concentrate
Article Body:
A good "Muscle building supplement" will make you stronger, faster. When you visit your local gym for your first workout, you will hear this advice over and over. But what does it really mean, and is it true? The fact is that you can build muscle without any "muscle building supplements." However, it will take you years and years to do this. If you are serious about bodybuilding, you will definitely want to get serious about "muscle building supplements" as well.
When many people start bodybuilding, once they hear about "muscle building supplements" they start looking for these paragon products for all of the wrong reasons. It is important to realize that while these products do aid in muscle building, they do not actually build the muscle without you adding proper diet and working out. The products won't do all - or even a great deal - of the muscle building for you.
When you first enter a health food store in search of "muscle building supplements" you will quickly find two things. First, there are literally thousands of products that all claim to be the best. Second, the guy working the register in these stores doesn't have a clue what you need, although he will try to sell you the most expensive product in the store.
First and foremost, remember that the "muscle building supplement" that you choose is not going to build the muscle for you, despite any claims otherwise. They can only help you to build muscle faster. Second, know in advance which "muscle building supplements" are the ones that you need. These include protein, which is always at the top of the list, creatine, glutamine, multi-vitamins, and many others.
The third thing you are going to notice when you start looking for a "muscle building supplement" is the cost. Yes, these products are quite expensive. Therefore, if you are like most newcomers to bodybuilding, you might want to focus on the most important "muscle building supplement" first, which is, of course, protein. This doesn't mean that you don't need other supplements. This one is just the most important, and it is a good place to start until you learn more about the bodybuilding process, and have a better idea as to what you need for your body, and your goals.
Protein is the most important of all "muscle building supplements." There are many different types of protein, but for bodybuilding, you should definitely look towards whey protein isolate or whey protein concentrate products. Your diet should also consist of high protein foods, but you cannot get the amount of protein that you need from food alone when it comes to building muscle, so you do need the "muscle building supplements" as well.
Overall, you will hear a great deal about selecting and using a "muscle building supplement," and this is something that you should listen to, to a point. However, it is important that you educate yourself concerning "muscle building supplements" before you start spending your money. Know what your goals are and what your body's needs are, and you will be able to select the right "muscle building supplement" for you.
The Truth behind "Muscle Building Supplements"
Word Count:
524
Summary:
A good "Muscle building supplement" will make you stronger, faster. When you visit your local gym for your first workout, you will hear this advice over and over. But what does it really mean, and is it true?
Keywords:
"Muscle building supplement","best muscle building supplement","body building gain mass muscle supplement","muscle building food",Body building supplement,Weight lifting supplement,Protein supplement,Muscle building supplement,Muscle supplement,Bodybuilding gain mass muscle supplement,Best protein supplement,Protein supplement,Benefit of whey protein,Muscle building supplement,Body building gain mass muscle supplement,Best protein supplement,Protein supplement,Best protein powder,Whey protein powder,Whey protein isolate,Benefit of whey protein,Whey protein concentrate,Protein supplement,Muscle building supplement,Muscle supplement,Bodybuilding gain mass muscle supplement,Best protein supplement,Protein supplement,Benefit of whey protein,Muscle building supplement,Body building gain mass muscle supplement,Best protein supplement,Protein supplement,Best protein powder,Whey protein powder,Whey protein isolate,Benefit of whey protein,Whey protein concentrate,Protein supplement,Muscle building supplement,Muscle supplement,Bodybuilding gain mass muscle supplement,Best protein supplement,Protein supplement,Benefit of whey protein,Muscle building supplement,Body building gain mass muscle supplement,Best protein supplement,Protein supplement,Best protein powder,Whey protein powder,Whey protein isolate,Benefit of whey protein,Whey protein concentrate
Article Body:
A good "Muscle building supplement" will make you stronger, faster. When you visit your local gym for your first workout, you will hear this advice over and over. But what does it really mean, and is it true? The fact is that you can build muscle without any "muscle building supplements." However, it will take you years and years to do this. If you are serious about bodybuilding, you will definitely want to get serious about "muscle building supplements" as well.
When many people start bodybuilding, once they hear about "muscle building supplements" they start looking for these paragon products for all of the wrong reasons. It is important to realize that while these products do aid in muscle building, they do not actually build the muscle without you adding proper diet and working out. The products won't do all - or even a great deal - of the muscle building for you.
When you first enter a health food store in search of "muscle building supplements" you will quickly find two things. First, there are literally thousands of products that all claim to be the best. Second, the guy working the register in these stores doesn't have a clue what you need, although he will try to sell you the most expensive product in the store.
First and foremost, remember that the "muscle building supplement" that you choose is not going to build the muscle for you, despite any claims otherwise. They can only help you to build muscle faster. Second, know in advance which "muscle building supplements" are the ones that you need. These include protein, which is always at the top of the list, creatine, glutamine, multi-vitamins, and many others.
The third thing you are going to notice when you start looking for a "muscle building supplement" is the cost. Yes, these products are quite expensive. Therefore, if you are like most newcomers to bodybuilding, you might want to focus on the most important "muscle building supplement" first, which is, of course, protein. This doesn't mean that you don't need other supplements. This one is just the most important, and it is a good place to start until you learn more about the bodybuilding process, and have a better idea as to what you need for your body, and your goals.
Protein is the most important of all "muscle building supplements." There are many different types of protein, but for bodybuilding, you should definitely look towards whey protein isolate or whey protein concentrate products. Your diet should also consist of high protein foods, but you cannot get the amount of protein that you need from food alone when it comes to building muscle, so you do need the "muscle building supplements" as well.
Overall, you will hear a great deal about selecting and using a "muscle building supplement," and this is something that you should listen to, to a point. However, it is important that you educate yourself concerning "muscle building supplements" before you start spending your money. Know what your goals are and what your body's needs are, and you will be able to select the right "muscle building supplement" for you.
