Soy protein is one of the most controversial topics in athlete supplementation. On the one hand, it is a relatively usable and mainly vegan source of protein, but on the other hand, it can beOn the other hand, its ability to reduce testosterone levels and, on the contrary, to increase the amount of estrogen in the body is often mentioned.
So, after considering all the pros and cons, is it a good idea to use it? Find out in today's Q&A.
Right at the beginning I think it's important to dispel one myth. Although the relationship between the phytoestrogens contained in soy and the increase in estrogen levels in men is very oftenby various athletes, no scientific study has yet found a link between these two factors. However, this does not mean that soy protein is a good choice.
What's the problem?
When I think about the soy issue a little more comprehensively, I can think of 3 simple reasons why I would choose a different type of protein over soy:
- It contains a relatively large number of antinutrients, some of which can interfere with protein digestion
- Contains goitrogens, which can inhibit proper functioning if consumed in excessthyroid gland and therefore significantly impair muscle building and fat reduction.
- Up to 90% of soy grown in the United States is genetically modified, according to experts, which poses additional health risks.
Should we avoid soy altogether?
Although you may have gathered from the previous paragraph that I personally don't consider soy to be a superfood, you don't have to avoid it outright. If you get a craving for tofu from time to time, you can definitely indulge in it without any worries. If you have a choice, however, always prefer fermented soybecause this process removes the vast majority of harmful substances.
Are there better alternatives?
There are. If you don't necessarily need to ingest protein from plant sources, whey protein is the best option. For example, CFM Evolution, which among other things won the our comparisonis not only high quality, but also tasty and you won't pay a lot of money for it.
In case you need a plant-based protein source, from my own experience I cannot recommend just one protein, but a combination of them. Since this type of protein does not have a complete spectrum, it is good to combine proteins. The simplest solution is to invest in already mixed supplements, for example, such as PEScience Vegan Select Proteinwhich is an excellent combination of brown rice and pea protein.
More articles from the "Questions and Answers" series:
- Ketogenic diet and its effect on strength? - Q&A #1
- Is soy protein a good choice? - Q&A #2 (this article)
- To exercise despite muscle soreness or not? - Questions and Answers #3
- Best workout plan for exercising 3 times a week? - Questions and Answers #4
- How long should a gym workout last? - Questions and Answers #5
- How to promote veining? - Questions and Answers #6
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.