Soy Protein Isolate is a dietary supplement that supplies plant protein to the body. It is obtained by additional processing of soy concentrate containing about 70% protein compounds. As a result, the final product is a pure product with a vegetable protein content of 90-95%.
Isolated soy protein is used by athletes for both drying and muscle gain. It is suitable for vegetarians, fasting people, and those who are allergic to dairy and animal proteins. According to their characteristics, vegetable proteins differ from animals, in some moments they are inferior to them, and in some respects they are superior.
Composition
The mass fraction of protein in the product is at least 90%. In addition, plant fibers of soybeans remain after processing, the share of which is about 6%. There is practically no fat in soy isolate (up to 0.5%).
Additionally, the product contains a number of essential elements that help to activate metabolic processes and act as antioxidants. These are trace elements such as zinc, iron, and macronutrients - sodium, potassium, calcium, magnesium and phosphorus.
Biological value (assimilability) is the level of anabolic activity of a substance. For soy protein this figure is relatively low - only 73. Whereas for whey protein this figure is 130, and for casein protein - 77.
Disadvantages of soy isolate
Soy protein is considered to be the least preferred protein for sports use for leaning or gaining muscle mass.
This is due to the following properties:
- low biological value;
- defective set of amino acids;
- low rate of assimilation;
- Poor quality isolates may contain substances harmful to the body.
Consider most soy isolates are made from genetically modified soybeans. Now about 90% of all grown soybeans are subject to genetic modification. It cannot be said with certainty that these products have an increased danger - research in this area is just beginning. Science does not know how the consumption of genetically modified foods will affect the human body in the long term.
Soy proteins contain so-called antinutrients or anti-nutrients. Soy contains inhibitors of protease, an enzyme necessary for protein digestion, and lectins, compounds that interfere with the absorption of nutrients.
One of the reasons soy isolates are less effective than whey isolates is the lack of the essential amino acid methionine. It is necessary for the complete synthesis of proteins, the normal course of metabolic processes and plays an important role in the production of the antioxidant glutathione.
In addition, all types of soy isolates are low in branched-chain amino acids (BCAA). These are essential amino acids used in sports, particularly bodybuilding, to build muscle and protect muscles.
Another danger of soy proteins that is often mentioned in the technical literature is estrogenic activity. Soy contains a lot of isoflavones. This group of substances belongs to the so-called phytoestrogens. Once in the body, isoflavones act like female sex hormones, which disrupt the hormonal balance in men. Estrogens begin to prevail over androgens, which leads to abnormalities in the body. Quality Soy Protein Isolates are not estrogenic.
Various studies have been conducted on lowering testosterone levels with soy protein supplementation, but they do not have full scientific value due to the small sample and cannot serve as proof that soy supplementation significantly affects hormones.
So, in 2007 in the United States, a study was conducted with the participation of 12 men, which showed a decrease in testosterone by 4% per month of admission with a daily dose of 56 g of soy protein isolate. However, independent verification of the results of this experiment showed that a decrease in testosterone concentration was actually observed in only one of the test men, while before taking the isolate, his androgen levels were significantly increased compared to other test subjects. Over the course of a month, testosterone levels gradually decreased and turned out to be the same as in the rest of the study participants.
It is premature to talk about the high estrogenic activity of isolated soy protein, since there are no confirmed data in this regard. By default, isolates are considered to have no effect on an athlete's hormones.
Benefits of soy isolate
Manufacturers of quality soy protein isolates strive to remove or minimize the activity of substances that interfere with the digestion and absorption of proteins and other nutrients from the end product.
Methionine is added to many soy protein isolates by quality-conscious producers. This significantly increases their nutritional value and biological activity index. However, the digestibility of whey proteins is still higher.
Soy protein isolate has a beneficial effect on the production of thyroid hormones. However, changes in the level of these substances are insignificant, therefore they do not have a significant effect on the functioning of the endocrine system.
Several components of the isolates confer antioxidant properties on them. In addition, the elements in the composition of such soy food additives stimulate the excretion of salts of heavy metals and radionuclides from the body.
Effects on the body, use in sports
In sports, various protein supplements are used for both muscle gain and weight loss. This is due to the fact that the additional intake of pure protein in the body stimulates metabolic processes. In addition, protein molecules are the main building blocks of muscle fibers.
Soy isolates are the least effective in this regard, due to the low level of their biological value, as we have already written about. However, the benefits of this type of protein are still there, although not the same as with other types of protein supplements.
They are especially valuable for those who suffer from animal protein intolerance. For athletes with similar problems, plant-based protein compounds in the form of a dietary supplement are just a godsend.
Application features
Soy isolate nutritional shakes are easy to make at home. To do this, you need the powder itself and some kind of liquid. Most often, milk or dairy products (kefir, yogurt) are taken as a basis. You can take juice and even clean water.
Isolate is not diluted in hot drinks, as the protein curdles at high temperatures. People who are actively involved in sports often add nuts, oatmeal to protein shakes. The drink becomes more nutritious and rejuvenates after exercise.
Replacing one or two meals a day with soy isolate can help you shed those extra pounds quickly. In this case, the body receives energy, and the person does not feel hungry.
Those who want to lose weight as quickly as possible should bear in mind that it is absolutely impossible to completely abandon nutritious nutrition and switch to the use of soy protein. Supplements are not a substitute for a nutritious diet, and excessive consumption can lead to serious health problems.
If soy isolate is taken for weight loss, beverages with a low percentage of fat should be taken as the basis for its preparation and nothing else should be added to the composition so as not to increase the calorie content. Enhances the effect of the use of soy protein isolate with other fat burners. These can be whey proteins, amino acid supplements, or L-carnitine.
If a person is not engaged in intense training, then soy protein isolate is taken based on the calculation of 0.85 g per kilogram of body weight. People who lead an active lifestyle, exercise regularly, are recommended from 1.3 g per 1 kg of weight.
Soy protein isolate can also be used by athletes looking to dry out and gain muscle mass. It is recommended to take the supplement twice a day: about an hour before training, and then during the carbohydrate window, when the body is most receptive to nutrient absorption.
Don't forget that plant protein is absorbed much more slowly than whey protein. It is recommended to drink it between meals and before bed. For better drying and muscle definition, athletes alternate the intake of soy isolate with fast proteins.
Soy Isolate Recipes
The additive must be diluted with some kind of liquid. This gives a wide field for experimentation in terms of taste and benefits.
- A delicious and nutritious cocktail made with low fat milk or yogurt and banana. For a glass of dairy product, take one medium-sized banana and one measuring spoon of isolate. The ingredients are mixed in a blender. You can use this cocktail instead of one of the meals or 30-40 minutes before training.
- Another healthy shake recipe includes canned apricots or peaches and oatmeal. You will need a few fruits, a tablespoon of finely ground flakes (# 3) and a glass of clean, preferably boiled, water. The ingredients are blended using a blender with one scoop of isolate.
- Isolated soy protein is also used in food preparation. Popular recipes include beef cutlets with a protein supplement. You will need 0.5 kg of ground beef, a medium-sized onion head, 1 chicken egg and seasonings (to taste). After mixing the ingredients, add 3 tablespoons of soy protein isolate. The mass is thoroughly mixed, and then cutlets are formed from it. Before frying, they need to be rolled in wheat flour, and then put in a frying pan greased with a little oil. Fry for 7-8 minutes on each side. The dish is ready to eat. You can additionally stew the fried cutlets by filling them with a small amount of water and placing them in the oven for 20 minutes (temperature 180-200 degrees).
Best soy isolates
Soy protein isolates are commercially available from many manufacturers. Better to pay more, but get a high quality and well rectified product.
Popular brands of soy isolates:
- Jarrow Formulas;
- Now Sports;
- GeniSoy Products;
- NovaForme;
- Bob's Red Mill.
Outcome
Soy isolate is not the best choice for an athlete looking to significantly increase muscle mass or dry out. However, for people who are contraindicated in animal proteins, or for those who, for their own reasons, do not want to use them, soy isolates are irreplaceable.
