- Exercise & Fitness
Protein Soy vs Whey
Protein Soy versus Whey
Protein soy and protein whey are mentioned often in dieting books and also for their value in building muscles. Is there a difference between these two proteins or should we be using one more than the other? First of all I will discuss the similarities between soy and whey.
Both are important for one having stronger bones and more muscle mass. These proteins are known to lower the risk of certain types of cancers and they can help lower the cholesterol levels. Both have exactly the same PDCAAS (Protein Digestibility Corrected Amino Acid Score) of 1.0 and this is indicates that soy and whey have a very high protein quality. These proteins have many health benefits, but they need to be used in moderation.
Now for the differences between protein soy and protein whey. The advantage that soy has over whey is that it is cheaper to produce and has higher quantities of arginine and glutamine than whey. However whey protein is a more nutritionally complete protein and has a more neutral taste. Whey is better for building up muscle as it is an anabolic protein and thus is absorbed more quickly for muscle growth. Thus whey should be used after a physical workout. If you buy whey, make sure you get either a formulated blend or the pure whey. The scientifically formulated blends should contain egg albumen, calcium caseinate, whey protein concentrate and whey isolate.
Whey protein has a greater Biological Value than soy. So what exactly is the Biological Value (BV)? BV is an indication to how available a protein is to the body. For example a whole egg has a BV value of 100%, which is very good. Whey has a BV value of 104% compared to soy’s BV of only 74%. To calculate the recommended daily allowance of protein, the FDA has come up with a Protein Efficiency Ratio (PER) which is used on food labels. Although this is not the best measure of the quality of protein for losing weight, a protein source with a PER score of 2.7 and over is considered very good. Soy protein concentrate has a PER value of only 2.2 while whey has a PER value of 3.2. Thus whey has several advantages over soy when it comes to weight loss and building muscle.