Whey Vs. Soy Protein for Women
More often than not we think of protein shakes and powders as a man’s thing. Men chug it down before or after a workout, almost as a sign of masculinity.
We get so caught up in this stereotype that we often forget that women need protein too!
It’s time to ditch the salad ladies and get a little more protein in your diet. Don’t worry, it’s not as fattening as you might think, and in fact, it may help you lose weight more effectively than you originally anticipated.
Participants in a study featured by the American Journal of Clinical Nutrition experienced greater satisfaction, less hunger, and better weight loss results when total fat intake was reduced to 20% of their diet and protein was increased to 30% (Carbs made up the remaining 50%).
Increasing Protein Intake through Protein Powders
Often times it can be difficult to include enough protein throughout your day, and consequently most of our protein is packed in at dinner time.
“Most people can’t make a meal immediately post-workout,” says Jose Antonia, Chief executive and officer for the International Society of Sports Nutrition, “so these ready-to-drink shakes are really your best alternative.”
Protein powders and shakes, such as the ones found here at Proteinpowder.net, can easily be used throughout the day, so you can give your body the basic building blocks for building healthier muscles when you need it the most.
Which is Better: Soy or Whey?
While you’ll certainly want to watch out for (and avoid) shakes that include ingredients specifically for men, there are countless products available that can help you increase your protein intake without overdoing it on the calories and carbs.
Two of the most popular sources of protein for women are those that contain either soy or whey. Both of which are useful for sculpting a better body and losing weight, and studies have even shown that whey and soy products may also help relief symptoms of menopause as well.
Whey is derived from milk products and is absorbed quickly by the body, while soy is entirely plant based and offers benefits through its high amino acid content.
But is one better than the other?
For Cholesterol:
While whey has the highest biological value of any other protein source, soy is definitely the better choice when it comes to lowering your cholesterol.
A 2006 study has shown that soy proteins may help lower LDL (bad) levels of cholesterol while slightly raising HDL (good) levels of cholesterol. Replacing foods high in saturated fat with soy foods such as tofu or soy milk is beneficial for cardiovascular health.
For Menopause:
Once again, soy wins out in the battle of whey vs. soy for women. Soy contains phytoestrogens (plant chemicals that mimic the effects of estrogen), and experts often recommend turning to soy as natural alternative to hormone therapy in post-menopausal and peri-menopausal women.
Keep in mind, however, that studies are promising but controversial. Soy might not be able to relieve all symptoms of menopause, but a pilot study conducted by the North American Menopause Society has shown that soy can definitely reduce the occurrence of hot flashes.
For Osteoporosis:
When it comes to building strong bones and reducing the risk of osteoporosis, whey protein is more beneficial than soy due to the fact that it contains lactoferrin, which promotes bone growth.
According to the International Journal of Dairy Technology, calcium binding peptides extracted from whey encourages the absorption of calcium.
For Weight:
Soy and Whey are both commonly used by professional athletes and bodybuilders as a natural way to maintain a healthy weight, but whey is more effective at decreasing appetite and promoting weight loss.
In a 6 month study published by the Journal of Nutrition, 90 overweight and middle-aged participants were divided into three groups – one group consumed whey protein, the other soy, and the third consumed carbs (the control group).
Although each group consumed roughly the same amount of calories per day, the group who consumed whey protein lost more weight and body fat than the other two groups, though soy was a close second.
For Cancer:
Both whey and soy are tied on this one. Studies at McGill University suggested that dietary milk products (such as whey) could inhibit the development of certain types of tumors due to the compound called gluthathione.
While soy, however, contains phytoestrogens that may promote the development of breast cells that are more resistant to cancer-causing influences when consumed during adolescence, says another report in the American Journal of Clinical Nutrition, and out of 10,000 breast cancer survivors, women who ate the most soy had lower rates of cancer recurrence and mortality.
What Do You Think?
As you can see, there are benefits to taking either whey or soy when increasing your protein intake. So between the two, which would you choose?
Please leave your thoughts below!
Comment
Great article. I wanted to gain weight by going on a high protein, high caloric diet. All my friends told me to start drinking protein shakes. I’m post menopausal and was uncertain which protein power would be best for me. This article answer that questioned. Soy it is!!!!Of course I will be adding ice cream, whole milk etc. in order to pump up the calories. Thanks
January 23, 2015 at 1:01 pm
Comment
I took soy protein for many yrs. in my younger yrs. In my 50’s I started to gain weight gradually. Soy helped me while going through the transition of menopause and my symptoms were very mild. But the weight started to increase rapidly as I got into my late 50’s early and I stopped taking it. After reading your article and understanding the difference between the two, I’ve decided to take both, because I acquired calcium deficiency. Getting the best of both in a fruit smoothie.
February 3, 2018 at 12:52 pm