The fitness world has its own set of neverending debates and one of the biggest ones is ‘Soy Vs. Whey’. There are two most common protein supplements that fitness enthusiasts encounter while navigating through the plethora of supplements that the market has to offer. They are soy protein and whey protein. Both of them are quite similar when it comes to nutrition, however, the differences lie in the benefits, functions, and more. So, if you are someone who is struggling to pick one for your journey, here’s a guide to these supplements, their pros and cons, and which one is better in what aspects.
Soy Protein And Whey Protein: What Are They?
Made from soybeans, Soy Protein is an entirely plant-based protein that contains all nine essential amino acids, glutamine, and arginine. For people who are vegetarians or don’t prefer animal protein for some or the other reasons, soy protein is the best pick for them. It is known to help lower cholesterol levels, control obesity, maintain bone density, etc.
On the other hand, Whey Protein is obtained from cow’s milk, making it an animal-based protein. When cow’s milk is being used to make cheese, the casein gets separated. The byproducts of this cheesemaking process are water and whey protein. It is known to increase total fat mass, facilitate muscle building, and improve overall body weight.
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Differences between Soy Protein And Whey Protein
To better understand which one suits your needs, here are a few major differences between the two supplements.
- Taste And Texture: Soy protein has a much grainier texture and a strong nutty flavor. On the other hand, whey protein has a creamier and smoother texture with a mildly nutty flavor. Both of them are available in a plethora of formulations and flavors, but it all comes down to one’s personal preference of how they prefer their drink.
- Type Of Protein: Though both soy protein and whey protein contain all essential amino acids, they are not distributed equally. Whey protein has higher levels of leucine, isoleucine, methionine, threonine, and lysine, whereas soy protein has higher concentrations of histidine and phenylamine.
- Absorption: While considering the right supplement for yourself, it is important to consider how efficiently the body utilizes the consumed protein. There is a scoring system that determines this efficiency where whey protein scores 104 while soy protein is at 74. This score suggests that the amount of protein that is being absorbed by the body is higher in the case of whey protein.
- Dietary Restrictions: For those who follow a strictly vegan diet, soy protein is the right pick as it comes directly from a plant source. For people with lactose intolerance, it is advised to be mindful of what they choose as their supplement as whey protein can trigger some gastrointestinal issues. Soy protein has no traces of lactose and hence, is perfectly appropriate for consumption.
Soy Protein Or Whey Protein: Which Is Better?
To pick one of the two supplements for your fitness journey, certain parameters like protein quality, digestibility, and health benefits need to be considered.
The research titled, ‘Comparison of the effect of soya protein and whey protein on body composition: a meta-analysis of randomized clinical trials’, published by Cambridge University Press, observed a significant increase in lean body mass after whey protein supplementation in 10 randomized clinical trials with 596 subjects. On the other hand, when it comes to enhancing muscle recovery, reducing soreness after training, and improving muscle strength, both whey and soy protein showed equally good results.
Though whey protein is a clear winner when it comes to higher protein quality and digestibility, it is recommended to consult a fitness professional as they can suggest the correct supplements based on your body’s requirements.