Asked by: Bilel Zarzana
sports bodybuilding

Is soy good for muscle growth?

Last Updated: 12th February, 2020

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Soy protein is a complete source of protein. It may aid muscle building but not as well as whey protein. Overall, soy is safe for most people and may offer health benefits, including weight loss. If you like the taste or eat plant-based, go ahead and give soy protein a try.

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In respect to this, does soy inhibit muscle growth?

In short, not only does soy contain lower amounts of the EAAs and leucine, but it may also be responsible for inhibiting growth factors and protein synthesis.

Secondly, which is better for building muscle whey or soy protein? Because it has less potential than whey protein for producing ammonia, a primary cause of muscle fatigue, soy protein is best used prior to and during exercise. That alone would make soy the preferential choice for use during exercise, but soy has yet more benefits. Soy protein has a unique amino acid profile.

Simply so, is soy protein bad for bodybuilding?

Unfortunately, if a bodybuilder starts to replace too much of the other high quality proteins in their diet with soy, they run the risk of losing muscle due to this lower-quality protein. Approximately 10-30 grams a day of a high-quality soy protein isolate should do the trick for most people.

Is soy bad for your testosterone?

Some research shows that regularly eating soy products like edamame, tofu, soy milk and miso may cause a drop in testosterone levels. For example, one study in 35 men found that drinking soy protein isolate for 54 days resulted in decreased testosterone levels ( 3 ).

Related Question Answers

Camilia Luetje

Professional

Why is soy protein bad for guys?

Because soy contains phytoestrogens, men may worry about including it in their diet. In a review of 15 studies in men, intake of soy foods, protein powders or isoflavone supplements up to 70 grams of soy protein and 240 mg of soy isoflavones per day did not affect free testosterone or total testosterone levels ( 24 ).

Abrar Bergner

Professional

Is tofu good for bulking?

Tofu. Tofu is produced from soy milk and often used as a meat substitute. Each half-cup (124-gram) serving of raw tofu contains 10 grams of protein, 6 grams of fat and 2 grams of carbohydrates (50). Tofu is also a good source of calcium, which is important for proper muscle function and bone health (51).

Vladislava Paulowitsch

Professional

Is tofu bad for muscle building?

Soy protein is a complete source of protein. It may aid muscle building but not as well as whey protein. Overall, soy is safe for most people and may offer health benefits, including weight loss.

Bettyann Pinillo

Explainer

Can soy milk make you gain weight?

Less processed soy foods include tofu, edamame or soy beans, and soy milk. Aside from the misguided belief soy can cause weight-gain, people may avoid it for two other reasons. Some claim it's an “estrogenic,” meaning it can increase the amount of estrogen hormone in your body.

Gunter Schonbucher

Explainer

What are the benefits of soy protein?

Soy Foods: Benefits of Soy. Eating soy is a great way to increase your plant protein. Research indicates that including more plant protein in your diet, as opposed to more carbohydrate, has clear cardiovascular benefits, such as lowering blood pressure. Soy foods are naturally cholesterol-free and low in saturated fat.

Sandica Diedrichs

Explainer

Is milk good for muscle building?

Milk following resistance exercise promotes greater gains in muscle and losses in body fat than soy or sport drinks. Milk is an effective post-exercise rehydration aid. Consumption of milk after exercise promotes greater gains in muscle protein which is important in repairing damage caused by the exercise itself.

Elva Nikolaev

Pundit

Can you eat too much soy?

Seeking healthful foods, Americans are eating more soy than ever. But recent research with animals shows that consuming large amounts could have harmful effects on female fertility and reproductive development. Many of soy's health benefits have been linked to isoflavones—plant compounds that mimic estrogen.

Wisam Egurrola

Pundit

What is soy protein concentrate?

Concentrates. Soy protein concentrate is about 70% soy protein and is basically defatted soy flour without the water-soluble carbohydrates. It is made by removing part of the carbohydrates (soluble sugars) from dehulled and defatted soybeans. Soy protein concentrate retains most of the fiber of the original soybean.

Martyna Gleeson

Pundit

Can you mix whey and soy protein?

Although it's best to get protein through your diet, supplementing it with a combination of whey and casein is a good choice, as long as you tolerate dairy well, because both come from milk. Soy protein is another option. It's a plant-based protein. It's as effective as most animal sources of protein, Antonio says.

Ned Blankenagel

Pundit

Does soy protein increase estrogen?

Soy is unique in that it contains a high concentration of isoflavones, a type of plant estrogen (phytoestrogen) that is similar in function to human estrogen but with much weaker effects. Soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity.

Vitalijus Pai

Pundit

How long does soy protein take to digest?

A medium digesting protein is a protein that is typically digested within 3 to 3 ½ hours and includes a number of proteins such as whole egg protein, egg white protein, pea protein and rice/soy protein.

Presentina Menteguia

Teacher

Why is whey protein bad?

Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey. But generally speaking, whey protein has an excellent safety profile and most people can consume it without problems. Summary Whey protein is very safe.

Lekbir Hauptfeld

Teacher

What are the side effects of soy?

Soy can cause some mild stomach and intestinal side effects such as constipation, bloating, and nausea. It can also cause allergic reactions involving rash, itching, and anaphylaxis in some people. Some people might experience tiredness. Soy might also affect thyroid function.

Sanya Baturkin

Teacher

Is pea or whey better?

Pea Protein
It's made from the yellow split pea, a high-fiber legume that boasts all but one of the essential amino acids. Pea protein is also particularly rich in BCAAs. A rat study noted that pea protein is absorbed slower than whey protein but faster than casein.

Montesclaros Huarte

Teacher

Can you eat soy everyday?

The Bottom Line:
Yes, you can go ahead and eat soy daily and feel good about it. Just be sure that you're consuming an appropriate amount—about three servings—of lesser processed soy foods. Some forms of soy like these below are more nutritious than others, so here's a quick rundown.

Yalila Assafroo

Reviewer

Does soy protein cause inflammation?

Soy and some of its constituents, such as isoflavones, have been shown to affect the inflammatory process in animal studies. The association between soy food intake and inflammatory markers has not been evaluated adequately in humans.

Edurne Tenberg

Reviewer

Is whey protein a dairy?

Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.

Loida Carchi

Reviewer

How much protein do I need?

The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.

Magyar Seiberth

Reviewer

What is the best protein powder?

Here are the best whey protein powders you can buy:
  • Best whey protein powder overall: Cellucor Whey Protein Isolate & Concentrate Blend Powder.
  • Best sugar-free whey protein powder: Optimum Nutrition Platinum Hydrowhey.
  • Best-tasting whey protein powder: Optimum Nutrition Gold Standard 100% Whey Protein Powder.