Training & Nutrition - Soy vs. Whey protein supplement...??

What significant differences are there between the two?

One is a dairy based product (whey) and one isn't (soy) ... so if you've got milk issues, you'll want to go with soy.

OK....is there any qualitative difference in the protein they provide?

Both are complete proteins (meaning they provide the body with all the amino acids which the body can not produce on its own). Both are used by body builders.
The only caution about soy, some of the flavinoids in soy products can interfere with thyroid function. This does not mean its a big issue. But if, like myself, you already have thyroid issues it may be best to avoid soy products.

I find that soy protein powder has a very chalky texture, doesn't mix well, and generally tastes like ass. I much prefer the texture and flavor (lack of) of whey/milk-based protein powder. I don't think there is any significant difference in the quality of the protein, given the same quantity. Some varieties of whey powder may bring more fat along for the ride, but there are fat-free varieties. Shop around.

There's also egg protein, and I've heard of rice protein powder (!), too, if the health concerns are an issue.

What significant differences are there between the two?What does "significant" mean in context of this question?

OK....is there any qualitative difference in the protein they provide?

Soy has been reported to be better during exercise, whey better after exercise. I don't understand the whys, but here's a quote from someone who seems informed:


The preferred protein for use during
prolonged exercise is soy, primarily
because its metabolization does not readily
produce ammonia. Whey protein, with its
high glutamine content, makes an excellent
post-workout protein, but is not a good
choice before or during exercise.

- Born, The Endurance Athlete's Guide to Success, Hammer Nutrition

One is a dairy based product (whey) and one isn't (soy) ... so if you've got milk issues, you'll want to go with soy.

My understanding is that all of the lactose has been removed from the milk to get the whey and therefore should not cause any problems to the lactose intolerant...

There's also egg protein, and I've heard of rice protein powder (!), too, if the health concerns are an issue.

I've also seen hemp protein powder! :rolleyes:

My understanding is that all of the lactose has been removed from the milk to get the whey and therefore should not cause any problems to the lactose intolerant...

Some remove most of the lactose, but not all brands do this. And of course if you have milk allergy (not the same as lactose intolerance), then you must avoid whey altogether, whether it has lactose or not.



I've also seen hemp protein powder! :rolleyes:
LOL. sip, sip, "wow, goooood stuffff, duuuuuude" ;)

I find that soy protein powder has a very chalky texture, doesn't mix well, and generally tastes like ass. I much prefer the texture and flavor (lack of) of whey/milk-based protein powder. I don't think there is any significant difference in the quality of the protein, given the same quantity. Some varieties of whey powder may bring more fat along for the ride, but there are fat-free varieties. Shop around.

There's also egg protein, and I've heard of rice protein powder (!), too, if the health concerns are an issue.

You hit on something.

Why ingest a single protein source when you can ingest a MIXED protein source?

Some guys have listed there favorites. MetRx is an example that almost everyone has heard or seen. MetRx was a little too thick for me. You are correct texture and flavor do count. I tried Dorian Yates ProPeptide protein powder and liked it better.

I found this to explain further. Hope it helps.

I noticed that some protein powders contain a mix of proteins rather than just one single protein source. Why?

Answer: To answer that, we first have to explain a little bit about the science behind our products. Basically, through the sound, scientific principles of "Fast and Slow Dietary Proteins", research has concluded that no single source protein supplement is the ideal method to grow new muscle tissue (anabolism) while, at the same time, preventing muscle tissue breakdown in the body (catabolism). If one consumes only Fast proteins, the amino acids enter the bloodstream too fast, stimulating protein synthesis, but also causing the body to divert a significant percentage of the amino acids to the liver, where they are oxidized and used for energy instead of for promoting lean tissue growth. If you combine quality proteins with differing digestion rates in the correct ratios, you can eliminate this uneconomical scenario by creating a sustained release effect. We have combined different types of Fast proteins, in the form of whey protein concentrate, isolate, hydrolysate, and egg white, with a Slow protein source, micellar casein. With this combination of Fast and Slow Dietary Proteins we are trying to ensure that precise amounts of amino acids will be released into the system at exactly the right times, so as to maintain a constant positive nitrogen balance and an ideal anabolic / anti-catabolic environment for muscle tissue development. You see, Fast proteins have been shown to be anabolic, but research has shown that certain fast proteins, such as whey proteins, have no anti-catabolic activity. On the other hand, a recent study concluded that micellar casein does have significant anti-catabolic activity by preventing protein breakdown in the body. For anybody who is serious about making lean tissue gains, a mixture of Fast and Slow Dietary Proteins is the only regimen to consider.

The biggest problem with that paragraph is that it is all marketing hype meant to sell more of their product.
Most protein is consumed as part of a mixed meal. When you eat food, it generally contains a mixture of all macro nutrients. The fat and fiber in the food consumed serve to slow the digestion. This results in a "time release" of the protein. Basically, the stomach acids and enzymes convert the protein to free form amino acids, although a significant percentage will remain as di- and tri-peptides. These will then pass to the small intestines and mix with bile and other digesitve enzymes and be absorbed into the blood stream. Fat and fiber will slow the absorption of proteins and carbs.

Most people I know that drink protein shakes mix them with milk which provides fat, thus prolonging the absorption rate of the proteins. Also, milk itself contains casein. Casein forms a slow digesting clump in the stomach. It effects the dgestion of the proteins from the protein powder as well.

The biggest problem with that paragraph is that it is all marketing hype meant to sell more of their product.
Most protein is consumed as part of a mixed meal. When you eat food, it generally contains a mixture of all macro nutrients. The fat and fiber in the food consumed serve to slow the digestion. This results in a "time release" of the protein. Basically, the stomach acids and enzymes convert the protein to free form amino acids, although a significant percentage will remain as di- and tri-peptides. These will then pass to the small intestines and mix with bile and other digesitve enzymes and be absorbed into the blood stream. Fat and fiber will slow the absorption of proteins and carbs.

Most people I know that drink protein shakes mix them with milk which provides fat, thus prolonging the absorption rate of the proteins. Also, milk itself contains casein. Casein forms a slow digesting clump in the stomach. It effects the dgestion of the proteins from the protein powder as well.

To an extent, I have to agree. The paragraph was meant to push a product, but I do agree with it and personally choose to take a mixed protein rather that a single source protein.

I also agree that protein consumed during a meal contains a mixture of all macro nutrients and depending on the food, like steak, will result in a time release of protein.

Milk and I don’t get along (even the lactose reduced stuff), so I tend to mix my protein with water. I don’t know why some manufacturers make their shake the consistency of pancake batter. Many shakes made with milk are very thick and creamy. Again my personal preference is a thin shake that is easy to drink. This is all personal preference.

However, CrossChain originally wanted to know the differences between Soy and Whey. The point I was trying to get across was that you do not have to settle for one type of protein (Soy vs. Whey). Consider a powder with mixed proteins and get the best of all the various proteins.

BTW: Search this site for more on protein.

http://www.johnberardi.com/articles/index.htm

I find that soy protein powder has a very chalky texture, doesn't mix well, and generally tastes like ass.

+1. I bought the GNC brand (unflavored) and the ONLY thing I've found to mix with it that is palatable is Jello Sugar Free reduced cal chocolate pudding- and that was a last resort try otherwise I would have wasted the whole jug.

Some remove most of the lactose, but not all brands do this. And of course if you have milk allergy (not the same as lactose intolerance), then you must avoid whey altogether, whether it has lactose or not.This is the problem I have. I don't have digestive issues with lactose like stomach-cramps or intestinal-bloating & gas and such associated with lactose-intolerance. Rather milk-products causes an allergic reaction that results in asthma, red/irritated eyes and some minor sneezing. I've found that cutting out dairy-products and wheat/gluten has freed up my lungs and I can finally push hard on my training rides.