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Soy Protein vs. Whey Protein

Whey protein is derived from the watery part of milk that is separated from the curd while making cheese, whereas soy protein is a plant-based protein. Read on to more...
Kundan Pandey Nov 3, 2018
Proteins, which are made from amino acids, are referred to as the building blocks of the body. These are essential for the growth and repair of muscles and tissues. Due to this, athletes, bodybuilders, and sportsmen follow a high protein diet. A nutritious diet that is rich in proteins helps in repairing muscles that get affected during intensive workouts.
Also, such a diet helps in building muscle mass. It is essential to develop an individualized diet plan for bodybuilders and athletes, taking into account the health, exercise or training regimen, the sport he/she plays, etc. Also, it is essential to determine the type of protein that should be included in his/her diet.
For those who are not interested in following a diet that is rich in animal proteins, it becomes essential to fulfill the body's needs for proteins. Whey protein and soy protein are good options in such cases. Let's learn about these proteins.

Whey Protein

Whey is a byproduct of the cheese-making process. It is the watery part that is left behind after milk has been curdled and strained. Beta-lactoglobulin, alpha-lactalbumin, and serum albumin are some of the globular proteins that are extracted from whey. One of the main benefits of this protein is that it can be easily digested by the body.
Also, its nutritional value is high due to the presence of essential amino acids. Whey supplements or powdered whey can be taken to improve the muscle mass. Also, it will provide one with the energy to perform intense workouts.
PDCAAS (Protein Digestibility Corrected Amino Acid Score) is a benchmark for measuring the effectiveness of a particular protein. Whey has the highest PDCAAS ranking (score of 1.14), amongst all known proteins. It also has the highest biological value. BV (biological value) is another scale to judge the nutritional value of proteins.
It has a score of 104, leaving behind all other sources of proteins, such as eggs (100), wheat proteins (54), peanuts (68), and soy proteins (74). Since this protein has a neutral flavor, it can be easily added or mixed with other food items.
  • It strengthen the immune system, which will lower the risk of infections or health problems.
  • It gets digested quickly, and enters the bloodstream and muscles. It repairs and builds muscles. So, it works wonders, if taken after intense workouts.
  • It provides energy and strength, which will help athletes, bodybuilders, or fitness enthusiasts train harder.
In general, it promotes good health. However, it might create adverse effects in individuals affected by lactose intolerance. It could cause excess gas and bloating.

Soy Protein

Extracted from soy beans, soy protein is a good alternative for vegans and vegetarians. It has a biological value of 74.
  • It contains all nine essential amino acids, and is a rich source of glutamine and arginine.
  • It is also a good source vitamin C, folate, calcium, potassium, and phosphorus.
  • It also contains essential fatty acids, fiber, phytosterols, lecithin, isoflavones, and protease inhibitors.
  • Also, soy is low in fat, and doesn't contain cholesterol. It is believed that it helps lower triglyceride levels and low density lipoprotein (LDL). 
  • It is believed that the phytonutrients that are present in soy may lower the risk of heart disease.
Soy protein is a good option for those with lactose intolerance, as it doesn't contain lactose. It is also believed that it puts less stress on the kidneys, when compared to animal proteins. Though soy protein doesn't contain lactose, it is a rich source of dietary fiber.
Thus, excessive consumption of this protein could cause gastrointestinal problems such as bloating in those who have a sensitive digestive tract. Also, they contain isoflavones, which in turn have estrogenic properties. These could lead to estrogen-related problems. It is believed that taking soy products might aggravate the symptoms of hypothyroidism.
Thus, both soy protein and whey protein are beneficial in some ways. However, it is essential to learn about the side effects of following a high-protein diet. So, consult your healthcare provider or trainer regarding the use of these supplements.
Disclaimer: The information provided here is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.