Soy protein: what is it and how to take it? * Crossfit

Considering different sources of protein, sooner or later the athlete comes to the conclusion that it is quite expensive to take expensive complex egg protein. The high cost of the product does not negate the fact that taking sports supplements significantly accelerates the growth of muscle tissue, and in some cases even leads to hyperplasia. It is at times like these that many turn to a source of raw materials such as soy protein. What are its pros and cons? Should you use a soy raw protein source? You will receive detailed answers to these questions in the article.

General information

Protein profile
Assimilation rate	Relatively low
Price policy	Depends on the quality of raw materials
The main task	Replenishment of missing amino acids of plant origin
Efficiency	Extremely low
Raw material purity	Extremely low
Consumption	No more than 3 kilograms per month

Definition

What is Soy Protein? It is a protein derived from soy. It was first used in the 80s of the last century, when they found out the benefits of using soy products for vegetarians who completely abandoned the use of animal sources of protein.

Unlike many other raw materials, soybean substrate has the lowest quality of product purification. Pure hydrolyzed powder, which is used as a feed additive for horses, barely reaches 50% pure protein. The remainder is accounted for by various macronutrients, each of which contributes little to athletic performance.

However, until research was carried out in the late 90s of the 20th century, soybean substrate was firmly established in bodybuilding culture. It was the cheapest source of protein, and the incomplete amino acid profile was more than offset 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 content of phytoestrogens in it.

Features of phytoestrogens

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

Aromatization into phytoestrogens has led to a dramatic increase in bodybuilding referrals to professional surgeons in order to eliminate gynecomastia. The whole process worried the Ministry of Health, in view of which the soybean substrate of the fodder category began to be released in strict dosages and only by prescription. However, over time, due to a change in production technology, this ban was lifted - the percentage of phytoestrogen in the composition of soybean powder significantly decreased.

Interesting fact: in the 90s of the 20th century, soy products were widespread in the former republics of the USSR - soy meat, soy sausage and fodder soy. Until the results of the study of foreign scientists reached our hinterland, these products were widely popular. In the early 2000s, groceries suddenly disappeared from grocery store shelves.

Soy protein harm

So, now is the time to talk about why you should not use classic soy protein as a supplement to your main diet.

Phytoestrogens. For natural CrossFit without the use of testosterone boosters, this is the most dangerous part, which can nip the production of your own testosterone to the root, and bind all its molecules, thereby completely stopping the distribution of important amino acids in muscle tissues beyond the natural level of recovery.
High likelihood of side effects. First of all, this is the risk of gynecomastia, which cannot be treated with medication and requires surgical intervention.
Lack of essential essential amino acids. Despite its low cost, soy protein does not have a complete amino acid profile, which means that some of the amino acids will have to be purchased separately or consumed animal protein.
Heavy digestion. Unlike whey protein, soy raw materials contain a huge amount of fiber, which makes it difficult to digest.
Low suction speed.
Decrease in power indicators. Another side effect of phytoestrogens and lower natural testosterone levels.
The deposition of adipose tissue with a calorie deficit.

In fact, soy protein is no less harmful for a male athlete than drinking a few liters of beer daily. Perhaps the harm is even more pronounced, since the phytoestrogens that make up brewer's yeast partially bind in the liver along with alcohol.

Undeniable benefits

Despite all the drawbacks, soy protein continues to be in demand in the market in its various forms. It's all about the benefits that can make it additional a source of protein.

Cost. Soy protein is several times cheaper than even KSB 80% from the Belarusian plant. The average cost per kilogram of raw materials from suppliers rarely exceeds $ 3. In the case of soy isolate, the cost does not exceed $ 4.
The ability to regulate hormonal levels for women. If you are a representative of the fair sex, you do not need to be afraid of phytoestrogens: the female body knows how to metabolize them correctly.
The amino acid profile is significantly different from whey.
Lactose free. This allows you to consume pounds of soy protein without irritation from the gastrointestinal tract.
The presence of fiber. The cheaper the raw materials, the more fiber it contains, and this in turn normalizes the digestive processes.
Suitable for vegetarians. The product was developed as a safe substitute for the main source of protein for those who, for various reasons, do not consume animal products.
Suitable for diabetics.

Soy isolate

What is soy protein in its ideal form? This is a soy isolate. Unlike fodder soybeans, it is almost completely devoid of such unpleasant components as fiber and phytoestrogens. All this makes it a disproportionately more profitable investment in sports nutrition than buying any other type of protein.

Due to complete hydration and partial fermentation, the protein is completely denatured to the simplest amino acids. The overall profile, coupled with bioavailability, is improved. Of course, it still lacks the balance of essential amino acids (especially isoleucine, which is involved in the formation of the glycogen depot), but consuming such a protein is much safer than risking gynecomastia in pursuit of a new pancake for a barbell.

How to use

If you decide to take soy isolate, find out how to take soy protein the classic way.

First preparatory procedures:

Calculate the percentage of net body weight.
Calculate the number of workouts per week.
Calculate the amount of complex protein received during the day.
Calculate the total deficit.

Further - the most interesting. If an athlete of average training needs about 2 g of complex protein per kilogram of body or about 2.5 g of whey protein, then with soy isolate everything is more complicated. If you have other protein sources with a different amino acid profile, then just 1 g of soy protein per 1 kg of body is sufficient. But if there are no other sources of deficiency replenishment, you will have to increase the dosage of soy protein by 5 times.

Let's take a classic example: an athlete - 75 kg of weight - 15% body fat. The amount of protein consumed from food is 60 g. The total deficit is 77, 5 g of protein. In the case of soy protein, you will have to take 250 g of powder per day, which will be analogous to a full 4 servings of protein per day. The division is done this way.

On a training day:

The first protein intake takes place in the morning, 25-30 minutes after the main meal. This will increase the overall amino acid profile, which in turn will cut the dosage of soy protein in half.
The second appointment is 20-30 minutes after lunch according to the same scheme.
The third meal closes the protein window resulting from the destructive effect of exercise on muscle tissue.
The fourth intake of the protein shake is between 5 and 7 pm to maintain the anti-catabolic effect.
The last protein intake is at night.

On a non-training day:

The first protein intake in the morning, 25-30 minutes after the main meal. This will increase the overall amino acid profile, which in turn will cut the dosage of soy protein in half.
The second appointment is 20-30 minutes after lunch according to the same scheme.
The third intake of a protein shake is between 17-19 pm to reduce the destructive effect on tissues.
The last protein intake is at night.

Performance in sports

Unfortunately, due to its incomplete amino acid profile, even soy isolate has an extremely low efficacy for gaining and maintaining muscle mass. For best results, soy protein is recommended to be combined with branched chain amino acids. However, from an economic point of view, such replacement of the missing amino acids in the main profile of soy isolate is extremely disadvantageous. It is much cheaper to buy regular whey protein and get more efficacy with fewer side effects.

At the same time, with long-term use of the purified substrate, it is possible to achieve an increase in results not by increasing the level of anabolic processes, but by completely blocking catabolism in the body. This is another way to achieve myofibrillar hypertrophy.

Exclusively for girls

And now the classic question that all girls ask is - will soy protein help you lose weight? The answer is yes. For the female body, all the disadvantages of soy protein turn into advantages. This applies primarily to conventional cheap raw materials, not soy isolate. How do the phytoestrogens found in soybean substrate help you achieve your age-old goals?

This contributes to a complex effect:

The hormonal background is normalized. This is especially helpful when menstrual periods are down, which is often the result of extreme mono diets.
The level of virilization is reduced.
The excretion of fluid from the body decreases with a general decrease in sodium levels.
The muscle tissue becomes elastic due to the active elements contained in the protein.
Digestion is improved due to the fiber included in soy fibers.

And most importantly: soy protein allows you to maintain breast size, and in rare cases even increase it, despite the decrease in body weight... Perhaps this is why soybean substrate is so popular in amateur women's fitness.

Outcome

Soy protein is far from perfect. And its cheapness is just a bait that can turn into irreparable consequences for the athlete. But in case you don't have other sources of protein, or you are from a vegetarian culture, soy isolate (not a classic protein, but an isolate) is the only way to get enough protein without overspending the budget. The trick is that soy isolate is disproportionately cheaper than other vegetarian diet options.

The rest are better off spending money and buying whey protein. This avoids unpleasant cushioning, which is especially important for straight athletes, whose testosterone levels are only slightly above baseline.