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Soy: The New Anabolic Protein?
by Douglas R. Kalman PhD(c) RD
In the old days, protein supplements were often unpalatable and hard to use. Today, the newer protein fortified supplements on the market are just unbelievable. They taste awesome, are easy to use and best yet, they have multiple uses and benefits. For example, if you look at the Lean Body Meal Replacement Powders (MRP’s) you can see that not only are they great as a meal replacement, snack or post-workout anabolic drink, but they contain a wide array of lean mass promoting agents that are a must-have in any serious exercise-nutrition strategy.
A MRP (Meal Replacement Protein) Primer
Just like everyday foods, MRPs contain carbohydrates, proteins and fat. The difference is often found in the ratio of carbs, protein’s and fat. Also, as in the foods that you eat, the quality of nutrients provided in MRPs may vary from product to product. This is an important fact. One of the main traits that you want in your MRP is high quality ingredients. This fact does not change with your goals (if your goal is to lose weight fast or gain muscle you still want the best ingredients in your MRP). Thus, providing the body with an abundance of high caliber protein and carbohydrates, fiber, and healthy fats, as well as a wide array of vitamins, minerals, and other important nutrients, is vitally important to your efforts to build a better body.
The key ingredient in most MRPs is protein. As a matter of fact, a diet void of protein will result in malnutrition, disease and ultimately, death. Scary isn’t it? The reason for protein’s essentiality is that it provides the indispensable element nitrogen to our body. Nitrogen is a basic requisite for life. As you may recall, from grade school, we were all taught how the plant and human worlds interact with each other. Plants “breathe” out oxygen; we breathe oxygen in, and in return expel carbon dioxide out, which plants then breathe in. People and plants sustain each other’s life. The key link between the human and plant kingdoms is nitrogen. Both plants and humans need nitrogen to grow and sustain life.
There are many sources of protein typically used in MRPs. Each different source of protein is rated or scored for its ability to be absorbed and utilized by the body. One key to picking a good MRP is knowing that the first few sources of protein are of high quality. High quality proteins are easily absorbed and utilized by the body. Protein sources can be individual or complementary. For example, if a MRP contains whey (isolate, concentrate or hydrolysate) it is good, if the product also contains a soy isolate, it may be even better (synergy of whey plus soy), if the product also contains casein as found in milk protein isolate, that you have a product that has hit the trifecta of protein ingredient selection.
The second macronutrient to look for in a MRP is carbohydrate. Carbohydrates are a bit easier to understand than protein and fat. In our diets, carbohydrate sources usually include pasta, rice, juice, fruits, bread, cereals and vegetables. In MRP drinks, the sources of carbohydrates typically are maltodextrin (a derivative of both corn and potatoes), fructose (fruit sugar), high fructose corn syrup (a sugar made from the combination of fruit and corn that should be avoided), oat flour, or some other similar ingredient. The ideal MRP will also contain lower glycemic carbohydrates and fiber so that you get dual benefits from the product. The amount of carbohydrate in a MRP only really matters under two scenarios. One, if you are looking to lose weight or are an endurance athlete, and secondly, if you are a diabetic or hypoglycemic, the amount of carbohydrate is an essential concern.
The last macronutrient that is common in the diet is fat. Dietary fat is responsible for the good taste of many foods. We get fat in the diet through salad dressings, fried foods (eat these minimally if at all), nuts and seeds, whole milk and dairy products, red meat, fatty fish, and a whole host of other foods. The source of fat in the diet can greatly affect the immune system, exercise performance and health in general. Unfortunately, due to its taste and stability, the healthiest fat cannot be incorporated into a MRP, although you could still take a supplement of fish oil to help boost your omega-3 intake. However, do not despair, scientists have figured a way to incorporate healthy sources of monounsaturated fats into many MRPs. Fat should not be feared, rather it should be revered and used in the diet to achieve optimal health. It is essential to understand the role of fat in a MRP. Fat, can help slow the absorption of nutrients, thus allowing a greater possible absorption of vitamins and minerals from the MRP, while stabilizing the blood sugar response. In reading the food label on a MRP, to help insure that you are getting healthy fat, look for the label to list a number for poly and monounsaturated fats, with minimal saturated fat content.
Protein Primer
It is without doubt that whey protein should be considered numero uno for any MRP or part of any protein supplementation plan. However, soy protein isolate is truly under and unappreciated by those into health, fitness and bodybuilding. There is a wrongful male fear (irrational belief) that since soy contains phytoestrogens (plant sourced estrogen) that it will have an anti-testosterone effect in men. The data simply prove that to be wholly without merit and in fact, false. Did you know that a recent study found that soy was just as effective as whey for inducing (aiding) in muscle gains when combined with weight-training? This study found that for people who weight lifted four times per week (split body-type routine) and supplemented daily with a total of 50 grams of protein (whey, soy or a combination of the two), that the gains in muscle mass over a 12-week period were significant irrespective of what group the subjects fell into. Better yet, there were no negative changes in any of the male or female hormone levels from soy supplementation. Interestingly enough, the group that received the whey plus soy actually had a significant increase in the testosterone to estradiol ratio (meaning that more bioavailable testosterone was the result). The take home is simple, whey plus soy delivers greater biochemical benefit while having at least equal physiological benefit to the person who lifts weights. You may already know that whey protein contains agents (micromolecules) which are immunoenhancing, support healthy cholesterol levels, support thyroid function, enhance vascular tone, reduce the risk of heart disease and most importantly support the accretion of lean body mass (muscle). So, the point is that any well thought out, smartly designed MRP would, should contain whey protein and in fact, Lean Body does.
The science also tells us that soy protein reduces the risk of heart disease, enhances bone density (especially important for women), supports muscular growth, aids in dieting and is a satiating protein (helps to keep you feeling full). We know from more than one well-designed study that when soy protein isolate is combined with whey, the benefits become additive (synergistic): muscle reacts positively to the exercise plus supplementation, health is promoted throughout the body, and the user feels satisfied so he doesn’t overeat.
Additionally, soy protein is rich in branched chain amino acids (of which leucine is a key regulatory for enhancing muscular growth), arginine (may bolster growth hormone levels) and glutamine, which is great for the immune system and for athletic recovery.
The Take Home
Whey protein is a great healthy ingredient in a protein supplement and certainly in any MRP. Adding soy protein isolate enhances whey protein, especially for increasing the testosterone to estradiol ratio in men. If gaining or maintaining muscle mass is important to you, the combination of whey and soy is one proven protein combination for supporting this goal. In addition, numerous weight control (weight loss or satiety) studies have found that whey or soy can be beneficial for helping to maintain blood sugar, enhancing the feeling of fullness, supporting the hormones that regulate appetite and most importantly, maintaining muscle. In short, since soy protein isolate also imparts an improved mouth feel when combined with other proteins and since there is synergy between whey and soy, it would be a disservice to all the hard work that you do in and out of the gym for you not to use and enjoy a product that has both of these proteins as key ingredients.
REFERENCES
Douglas S. Kalman MS, RD is a Director at Miami Research Associates (www.miamiresearch.com). He is also active with www.sportsnutritionsociety.org and a consultant to NIKE Inc. He can be contacted through either website.
by Douglas R. Kalman PhD(c) RD
In the old days, protein supplements were often unpalatable and hard to use. Today, the newer protein fortified supplements on the market are just unbelievable. They taste awesome, are easy to use and best yet, they have multiple uses and benefits. For example, if you look at the Lean Body Meal Replacement Powders (MRP’s) you can see that not only are they great as a meal replacement, snack or post-workout anabolic drink, but they contain a wide array of lean mass promoting agents that are a must-have in any serious exercise-nutrition strategy.
A MRP (Meal Replacement Protein) Primer
Just like everyday foods, MRPs contain carbohydrates, proteins and fat. The difference is often found in the ratio of carbs, protein’s and fat. Also, as in the foods that you eat, the quality of nutrients provided in MRPs may vary from product to product. This is an important fact. One of the main traits that you want in your MRP is high quality ingredients. This fact does not change with your goals (if your goal is to lose weight fast or gain muscle you still want the best ingredients in your MRP). Thus, providing the body with an abundance of high caliber protein and carbohydrates, fiber, and healthy fats, as well as a wide array of vitamins, minerals, and other important nutrients, is vitally important to your efforts to build a better body.
The key ingredient in most MRPs is protein. As a matter of fact, a diet void of protein will result in malnutrition, disease and ultimately, death. Scary isn’t it? The reason for protein’s essentiality is that it provides the indispensable element nitrogen to our body. Nitrogen is a basic requisite for life. As you may recall, from grade school, we were all taught how the plant and human worlds interact with each other. Plants “breathe” out oxygen; we breathe oxygen in, and in return expel carbon dioxide out, which plants then breathe in. People and plants sustain each other’s life. The key link between the human and plant kingdoms is nitrogen. Both plants and humans need nitrogen to grow and sustain life.
There are many sources of protein typically used in MRPs. Each different source of protein is rated or scored for its ability to be absorbed and utilized by the body. One key to picking a good MRP is knowing that the first few sources of protein are of high quality. High quality proteins are easily absorbed and utilized by the body. Protein sources can be individual or complementary. For example, if a MRP contains whey (isolate, concentrate or hydrolysate) it is good, if the product also contains a soy isolate, it may be even better (synergy of whey plus soy), if the product also contains casein as found in milk protein isolate, that you have a product that has hit the trifecta of protein ingredient selection.
The second macronutrient to look for in a MRP is carbohydrate. Carbohydrates are a bit easier to understand than protein and fat. In our diets, carbohydrate sources usually include pasta, rice, juice, fruits, bread, cereals and vegetables. In MRP drinks, the sources of carbohydrates typically are maltodextrin (a derivative of both corn and potatoes), fructose (fruit sugar), high fructose corn syrup (a sugar made from the combination of fruit and corn that should be avoided), oat flour, or some other similar ingredient. The ideal MRP will also contain lower glycemic carbohydrates and fiber so that you get dual benefits from the product. The amount of carbohydrate in a MRP only really matters under two scenarios. One, if you are looking to lose weight or are an endurance athlete, and secondly, if you are a diabetic or hypoglycemic, the amount of carbohydrate is an essential concern.
The last macronutrient that is common in the diet is fat. Dietary fat is responsible for the good taste of many foods. We get fat in the diet through salad dressings, fried foods (eat these minimally if at all), nuts and seeds, whole milk and dairy products, red meat, fatty fish, and a whole host of other foods. The source of fat in the diet can greatly affect the immune system, exercise performance and health in general. Unfortunately, due to its taste and stability, the healthiest fat cannot be incorporated into a MRP, although you could still take a supplement of fish oil to help boost your omega-3 intake. However, do not despair, scientists have figured a way to incorporate healthy sources of monounsaturated fats into many MRPs. Fat should not be feared, rather it should be revered and used in the diet to achieve optimal health. It is essential to understand the role of fat in a MRP. Fat, can help slow the absorption of nutrients, thus allowing a greater possible absorption of vitamins and minerals from the MRP, while stabilizing the blood sugar response. In reading the food label on a MRP, to help insure that you are getting healthy fat, look for the label to list a number for poly and monounsaturated fats, with minimal saturated fat content.
Protein Primer
It is without doubt that whey protein should be considered numero uno for any MRP or part of any protein supplementation plan. However, soy protein isolate is truly under and unappreciated by those into health, fitness and bodybuilding. There is a wrongful male fear (irrational belief) that since soy contains phytoestrogens (plant sourced estrogen) that it will have an anti-testosterone effect in men. The data simply prove that to be wholly without merit and in fact, false. Did you know that a recent study found that soy was just as effective as whey for inducing (aiding) in muscle gains when combined with weight-training? This study found that for people who weight lifted four times per week (split body-type routine) and supplemented daily with a total of 50 grams of protein (whey, soy or a combination of the two), that the gains in muscle mass over a 12-week period were significant irrespective of what group the subjects fell into. Better yet, there were no negative changes in any of the male or female hormone levels from soy supplementation. Interestingly enough, the group that received the whey plus soy actually had a significant increase in the testosterone to estradiol ratio (meaning that more bioavailable testosterone was the result). The take home is simple, whey plus soy delivers greater biochemical benefit while having at least equal physiological benefit to the person who lifts weights. You may already know that whey protein contains agents (micromolecules) which are immunoenhancing, support healthy cholesterol levels, support thyroid function, enhance vascular tone, reduce the risk of heart disease and most importantly support the accretion of lean body mass (muscle). So, the point is that any well thought out, smartly designed MRP would, should contain whey protein and in fact, Lean Body does.
The science also tells us that soy protein reduces the risk of heart disease, enhances bone density (especially important for women), supports muscular growth, aids in dieting and is a satiating protein (helps to keep you feeling full). We know from more than one well-designed study that when soy protein isolate is combined with whey, the benefits become additive (synergistic): muscle reacts positively to the exercise plus supplementation, health is promoted throughout the body, and the user feels satisfied so he doesn’t overeat.
Additionally, soy protein is rich in branched chain amino acids (of which leucine is a key regulatory for enhancing muscular growth), arginine (may bolster growth hormone levels) and glutamine, which is great for the immune system and for athletic recovery.
The Take Home
Whey protein is a great healthy ingredient in a protein supplement and certainly in any MRP. Adding soy protein isolate enhances whey protein, especially for increasing the testosterone to estradiol ratio in men. If gaining or maintaining muscle mass is important to you, the combination of whey and soy is one proven protein combination for supporting this goal. In addition, numerous weight control (weight loss or satiety) studies have found that whey or soy can be beneficial for helping to maintain blood sugar, enhancing the feeling of fullness, supporting the hormones that regulate appetite and most importantly, maintaining muscle. In short, since soy protein isolate also imparts an improved mouth feel when combined with other proteins and since there is synergy between whey and soy, it would be a disservice to all the hard work that you do in and out of the gym for you not to use and enjoy a product that has both of these proteins as key ingredients.
REFERENCES
Douglas S. Kalman MS, RD is a Director at Miami Research Associates (www.miamiresearch.com). He is also active with www.sportsnutritionsociety.org and a consultant to NIKE Inc. He can be contacted through either website.
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