What is soy protein isolate, what are its benefits and harms. Who should take it and who shouldn't?

Functions

The main purpose of the product is to provide protein. A promising alternative to animal protein, Soy Protein Isolate:

• Supplies building material for muscles.
• Has an anti-catabolic effect.
• Prevents the destruction of muscle tissue during drying, low-calorie diet.
• Helps increase strength and increase lean mass.
• Maintains a positive nitrogen balance.
• By increasing NO, it increases blood circulation and, as a result, pumping.
• Stimulates immunity.
• Has a thermogenic (fat burning) effect.

The effectiveness of soy protein in destroying fat deposits has been scientifically proven. Although soy cannot be considered as a thermogenic (the fat burning rate is below 11-12%), soy isolate satisfies hunger well, activates metabolism, and supplies energy for physical exercise.

For women, the use of vegetable protein is of particular importance.
Soy protein isolate helps normalize hormonal levels, prevents masculinization, retains fluid in the body, tones muscles and skin. In addition, soy fiber is rich in fiber, which, with minimal digestibility, provides maximum digestive benefits. Soy protein is a complete source of natural antioxidants, BCAA and other proteinogenic amino acids: glutamine, arginine, lysine, cysteine ​​(see Wikipedia). Unlike cheap soy protein concentrates, isolate contains almost no antinutrients - substances that impair the nutritional value of food products. In addition, it supports the thyroid gland, helping it produce thyroid hormones. These hormones are important for proper metabolism, normal absorption of proteins, fats and carbohydrates, growth and development of the body.

A relative disadvantage of isolated soy protein could be the low content of BCAA - essential amino acids responsible for mass gain. Responsible manufacturers use technologies that ensure that plant-based sports nutrition has an optimal composition and can be considered an excellent addition to the diet of athletes of all levels.

Soy protein and girls

Despite the described harm of soy protein for men, due to the large amount of phytoestrogens, this same factor is a good plus for girls. That is why soy protein has gained immense popularity as a means of additional nutrition during strict mono-diets.

Using soy protein for weight loss you can achieve the following results:

1. Improve skin condition despite the diet itself.
2. Reduce catabolic processes.
3. Maintain hormonal levels. This is especially true for girls, because... One of the biggest problems with extremely rapid weight loss is hormonal imbalance.
4. Feel less hungry. This is due to fiber, which allows you to prolong the feeling of fullness, and therefore eat less, and not experience the stress of a calorie deficit.

Of course, soy protein itself will not allow you to lose weight, no matter how much or little you eat, but with the right diet and balanced workouts, it can significantly speed up the weight loss process, while generally maintaining muscle tone.

Composition, production

Soy Protein Isolate is a highly nutritious powdered product with a neutral taste and light cream color. Vegetable protein is isolated from soy concentrate and undergoes additional processing, eliminating fats and carbohydrates. The result is a sports nutrition containing up to 85-90% protein. That is, it is, in fact, a whole protein.

The supplement is not absorbed as quickly as egg or whey protein, but faster than casein. The plant isolate contains micro- and macroelements, vitamins, amino acids, and dietary fiber (fiber). As for KBJU, quality products contain no more than 0.5-1.0% fat and less than 4-7% fast carbohydrates. However, soybean has a biological index (BI, digestibility) that is worse than whey or egg white. For comparison, the BI of whey protein is 130, egg protein is 100, and soy protein is 73.

To make the biological value of soy isolate higher, methionine is added to the composition. The essential amino acid L-methionine increases the nutritional value of sports nutrition and at the same time has an antioxidant effect.

The difference between isolate and concentrate lies in digestibility and production technology. Soy proteins are obtained in the following way:

• Defatted soy flour is treated with a weak alkaline solution.
• Filter the resulting mixture.
• Acid is added to allow the protein to settle.
• Neutralize the acid with an alkali solution.
• The product is dried and packaged.

Soy powder contains practically no fats, carbohydrates, no lactose, and all components are used by the body to build and energy supply muscle tissue. The calorie content of the additive is low - 388 kcal per 100 g of dry powder.

General information

Definition

What is soy protein? This is a protein isolated from soybeans. It was first used in the 80s of the last century, when the benefits of consuming soy products for vegetarians who completely abandoned the consumption of animal sources of protein were discovered.

Unlike many other raw material sources, soybean substrate has the lowest quality of product purification. In pure hydrolyzed powder, which is used as a feed additive for horses, the percentage of pure protein content barely reaches 50%. The remainder comes from various macronutrients, each of which contributes little to athletic performance.

However, before research was conducted in the late 90s of the 20th century, soy substrate became firmly entrenched in bodybuilding culture. It was the cheapest source of protein, and the incomplete amino acid profile was more than compensated for by the amount of protein consumed. However, later scientists at Yale University found that the use of soy protein for men is unsafe due to the phytoestrogens it contains.

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Features of phytoestrogens

Phytoestrogens are estrogen metabolites found in various foods, including legumes, soybeans, and brewer's yeast. Their main feature is light aromatization to the level of full-fledged estrogens, which binds the hormone testosterone and can lead to the deposition of female-type fat deposits. The main side effect is a negative impact on erectile function in men with associated destabilization of the emotional psychological state.

Aromatization into phytoestrogens has led to a sharp increase in bodybuilders turning to professional surgeons to eliminate gynecomastia. This whole process worried the Ministry of Health, which is why soybean substrate of the feed category began to be sold in strict dosages and only with a doctor’s prescription. However, over time, due to changes in production technology, this ban was lifted - the percentage of phytoestrogen in soy powder significantly decreased.

Interesting fact: in the 90s of the 20th century, soy products were widespread in the territory of the former republics of the USSR - soy meat, soy sausage and feed soy. Until the results of research by foreign scientists reached our hinterland, these products were widely popular. At the beginning of the 2000s, food suddenly disappeared from grocery store shelves.

Who is soy isolate suitable for?

Soy insulator is used by those who cannot or do not want to consume animal proteins. Consumers of plant-based sports nutrition include people with lactose and gluten intolerance, vegans, and vegetarians.

In addition to these groups, soy protein sports nutrition is taken to create relief and lose weight. Older athletes often switch to soy supplements. Over the years, the body's ability to absorb lactose decreases, therefore, it is necessary to limit the intake of dairy products.

Plant protein is also useful during fasting, when you need to replenish the balance of proteins.

Soy isolate contains 35% more lysine and glutamine than milk protein. It also contains a lot of arginine, so soy should be included in the diet to strengthen the immune system.

Use in sports

Protein is very often used by bodybuilders. With its help, they receive all the necessary amino acids, which allow them not only to lose excess weight, but also to gain muscle mass. Vegetable protein has an extremely high rate of breakdown and after 30 minutes it disperses throughout the body, directly affecting muscle tissue. It is consumed in small quantities. Most often, bodybuilders drink a protein shake exclusively during training.

Interesting facts about soybeans

• Bodybuilder Lee Labrada and Mr. Olympia Jay Cutler combine soy isolate with egg and whey protein.
• Bodybuilder Corey Everson is a vegetarian. To stay in shape, she exclusively takes soy protein, which she values ​​for its taste, affordable price and effectiveness.
• Many soybean phytochemicals are antioxidants and protect against oxidative stress.
• Scrambled eggs with tofu cheese is a nutritious breakfast and a dish with a full range of amino acids for muscle growth.

How soy isolate works

Plant protein works in the same way as other protein sports supplements. In the stomach, soy protein is broken down into its simplest substances. The released amino acids enter the bloodstream, after which they have one or another effect: intensifies the functioning of the thyroid gland, supplies muscles with energy, stimulates the liver, etc.

Glutamine from soy isolate improves recovery processes, arginine dilates blood vessels and affects the speed of blood circulation, lecithin stabilizes fat metabolism and normalizes cholesterol levels, BCAAs ensure muscle growth. Protein from soy removes radionuclides and heavy metals. Pros for women: the components of the protein supplement balance the activity of the endocrine system, reduce discomfort during menstruation and menopause, and prevent breast cancer.

Benefit

• Nourishing muscles.
• Support of the digestive, immune, hormonal systems.
• Activation of lipid metabolism, weight loss.
• Prevention of cancer.
• Normalization of hormonal balance.
• Suppression of catabolism.
• Improving brain function, increasing concentration and energy potential.

Athletes and nutritionists recommend drinking soy protein (Soy Protein Isolate) regularly, combining the supplement with training and a balanced diet. This is the only way to achieve strong muscles and increased physical performance.

Harm

In adequate dosages and in the absence of contraindications, there are no side effects. And yet, it is generally accepted that soy is harmful to men's health, as it contains phytoestrogens - isoflavones that can affect the production of estrogen. This myth has no clinical evidence.

Opponents of soy sports nutrition cite data according to which the supplement reduces testosterone levels by 4-5%.

Another erroneous opinion about the dangers to health is based on the low digestibility and inferior amino acid composition of soy protein. This is only true for cheap, low quality supplements. Products from conscientious manufacturers contain all the amino acids necessary for humans and are absorbed almost 100%.

The disadvantages of soy protein include the presence of antinutrients - protease inhibitors, lectins, phytates. The former suppress the absorption of proteins, the latter interfere with the absorption of nutrients, and the third prevent the absorption of calcium, zinc and magnesium. However, soy isolates are safer than other plant proteins because they are thoroughly purified and contain negligible amounts of substances that can be harmful to the body.

Advantages and disadvantages

Soy protein, despite its plant origin, is a fairly valuable source of protein that, if used correctly, will help achieve any results. But to do this you need to know all the advantages and disadvantages:

Besides:

1. Soy protein is suitable for diabetics. Due to its plant origin, soy protein contains no carbohydrates that can cause an insulin response. Therefore, it is the only source of nutrition for people with pancreatic hypofunction.
2. It contains no lactose. Apart from soy protein, lactose is absent from meat and egg protein complexes. However, they have significant limitations. And while egg whites can still be found in the CIS, problems arise with meat whites due to the high cost and complexity of production. In this case, soy protein is the only way to compensate for protein deficiency in case of poor lactose tolerance.
3. Availability of fiber. Fiber allows you to significantly increase the amount of protein consumed, as it reduces the load on the kidneys and gastrointestinal tract caused by hyperconsumption of protein.
4. Regulation of female hormonal levels. Phytoestrogens are both a plus and a minus of soy protein. On the one hand, this is a serious limitation for men, on the other hand, it is a significant plus for women.

Application

Soy isolate and soy in general are recommended for men and women following a low-calorie or other restrictive diet. Taking soy protein will fill the need for protein components, but will not allow the body to receive unnecessary calories, fats and carbohydrates.

The Dukan diet and soy are completely compatible! There are many recipes in this weight loss diet in which starch can be easily replaced with plant protein isolate.

As for mass gain, soy is not the best solution. The use of soy isolate in bodybuilding is justified only for vegetarian athletes and athletes with lactase deficiency.

Who is it suitable for?

Plant protein will be useful for women and men who are on low-calorie diets. Its use makes it possible to replenish the daily protein requirement. At the same time, limit your intake of carbohydrates and fats. Those. Soybean isolate allows you to get protein without extra calories.

When it comes to gaining muscle mass, plant protein is not the best option. According to research, this type of polypeptide is the worst for bodybuilders. Milk protein is an order of magnitude better at stimulating muscle growth. Therefore, the use of soy is justified only if you are lactose intolerant. And also if you are a fan of plant-based foods.

The disadvantages of plant protein also include the content of antinutrients. These are lectins and protease inhibitors. Lectins lead to disruption of the absorption of elements important for the body. There are suggestions that they increase the risk of damage to the gastrointestinal tract.

Proteases are enzymes that are involved in protein digestion. Those protease inhibitors that soy contains make digestion and absorption of proteins difficult. During the processing of raw materials, manufacturers try to remove these substances as much as possible. Soybean isolate is the safest in this regard compared to other plant proteins.

Admission standards

Calculating the daily dose is easy. In the absence of exercise, ~1.5 g of protein per 1 kg of body weight per day is sufficient. For athletes, the norm increases to 2 g; during intense training and during preparation for competitions, the dosage increases to 3 g. In addition to the sports supplement in the correct dosage, you must adhere to a healthy diet and drink enough water.

Recommended intake of soy protein isolates:

• While working on relief - 1 cocktail in between meals and immediately after classes.
• For those losing weight - instead of 1-2 meals.
• To enrich your diet with protein – 1-2 times a day, without replacing a full meal with a protein shake.

Nutritious soy smoothies can be easily prepared from a powder supplement using nuts, oatmeal, bananas, and peaches. Soybean powder dissolves well in liquids. The usual ratio is 1-2 scoops per 200 ml of water, juice, milk, yogurt, kefir.

Soy protein cannot be diluted in hot liquid - the protein will curdle and the beneficial properties of the cocktail will decrease.

What is soy protein

Soybean is a representative leguminous plant that is popular in many countries around the world. But today only residents of China, which is considered the birthplace of this product, are engaged in its cultivation. The parameters of soy are the same as those of meat products, due to which it acts as a meat substitute. Legumes contain vital and nutritious protein.

Soy contains many vital proteins

Soy is popular in many countries of the world, and is used in almost any national cuisine as an additive to main dishes. In some European countries, soy milk is used to replace cow's milk. In addition, chefs use soy additives in the preparation of the following dishes:

• chebureks;
• dumplings;
• cutlets and sausages.

Athletes and people leading a healthy lifestyle consume soy as a dietary supplement. To prepare this product, the legume crop is subjected to hydrolysis - a chemical reaction with water, during which the product decomposes, forming new compounds.

On a note! The male body absorbs the resulting amino acids much more easily.

When converted into a food additive, the soy product completely loses fats and organic substances of the hydroxyl group. The hydrolysis process produces a mixture consisting exclusively of protein. This supplement is commonly called soy protein, intended not only for people, but also for dogs.