Inevitable is a myth that soy protein is terrible for bodybuilding and, if you are any where near serious work or building muscle will you stay away from it. In fact, some websites Show ' studies ' that soy protein and soy products can be harmful to health. And while it's true that early claims of soy wonders may not quite right, there is also a myth that soy protein is bad.
There is off, first a concept called biological value scale, which was developed to measure the quality of specific proteins. It rates basically how efficiently your body will use a given protein source. The higher the BV (biological value), more amino acids and nitrogen your body retain from the foods that you eat. In sum, it will be a way to measure the potential for quality muscle growth and strength.
There was a time when the egg whites were in top of BV with a score of around 100. Since then, whey proteins toped out scales around 106-159 BV. This means that whey protein better used for quality muscle growth.
But first a warning!
This does not mean that all you would exploit is whey protein for all your needs. Many times the bodybuilders will use a number of proteins depending on BV and times of the day and if you have just finished a workout.
Let me explain ... Your protein needs in the morning is different, so the middle of the day and is different again after a workout and again different before bed.
All it means is that not one protein is best for any given time. But before I get lost ... Let me show you the biological value scale method in a simple form.
Type Protein:: biological value Rating
Valle: 106-159 eggs: 100 cows ' milk: 91 fish: 83 casein: 80 beef: 80 chicken: 79 soya: 74 wheat gluten: 54 Kidney beans: 49
For all these reasons, you can and should see that soy protein is set lower. It only means it is not the most anabolic of proteins for optimal muscle growth.
But don't get me wrong ...
This does not mean you should not eat soy protein, if you enjoy it. It only means that soya unless any religious belief or personal preferences, would not be the ideal source of protein for improved muscle gains. This does not mean you can't have it or that it is bad for you.
Actually, let's continue on with a small example.
John q. Public 13% body fat 184 lbs 160 lbs of 38 PB (lean body mass)
Simplification, we just want to say that for each LB of 38 PB (pounds of lean body mass) John wants to get 1 g protein.
John should consumer 160 grams of protein daily.
Here is where the myth and some problems get in the game! Read carefully.
If you get an enormous amount of your protein from smaller BV sources then optimal (beans, soya) would you not prime your muscles for optimal anabolic growth. John should not be getting 150 + grams of soy protein a day, if he wants to create most muscle mass and he has no personal reasons not to use better quality sources.
John be not also in danger of losing muscle or wasting its efforts if he ingests small quantities of soya proteins, because he likes them. Have soy in his cereal is not going to make a difference.
The myth that soy will cause men to produce estrogen is where enormous quantities are consumed. Far beyond any rational person want to do on a long-term basis.
A bodybuilder that has soya will not feel any differences, be less anabolic then another person who does not use soya at all.
Fact: a long-term metabolic balance study in young men to assess the nutritional quality of an isolated soy protein and beef proteins (VR Young, A Wayler, C Garza, FH Steinke, E Murray, WM Rim and NS Scrimshaw) was released in 1984 by the American Journal of Clinical Nutrition. AM. J. clinical nutrition, Jan 1984; 39: 8-15.
After 84 days of two groups, one completely isolated soy protein and the other on the beef proteins, found a conclusion that:
"Body cell mass measurements do not reveal any deterioration in protein nutritional status. These observations confirm predictions, derived from the earlier short-term nitrogen Balance studies that the nutritional quality of isolated soy protein is high and that this plant protein can serve as the only source of essential amino acids and nitrogen for protein maintenance in adults. "
So let me summarize and review ...
Soy is not the most bio-available source of optimal anabolic muscle growth. If you were finished with a workout, you would consume some high quality whey protein vs. soy protein. However, simply means to have soy not it is bad for bodybuilding, unless you get a majority of your protein from soy products. It is then not optimal. You will also consume very little daily for any possible adverse effects of soy to the manifest (specifically geared to the males in this sentence).
Copyright 2006 Marc David
Stop wasting your time with myths and half-truths. Discover the real secrets to building muscle and burning fat from someone who has tried it all. Beginner's Guide to Fitness and bodybuilding is jam-packed with 250 pages of factual information you can use today to make the best gains of your life. Check it out now at: http://www.beginning-bodybuilding.com
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