Soy isolate: how to use soy protein in sports and for weight loss, its harm and benefits?

Functions

The main purpose of the product is to provide protein. A promising alternative to animal protein, Soy Protein Isolate:

Supplies building material for muscles.
Has an anti-catabolic effect.
Prevents the destruction of muscle tissue during drying, low-calorie diet.
Helps increase strength and increase lean mass.
Maintains a positive nitrogen balance.
By increasing NO, it increases blood circulation and, as a result, pumping.
Stimulates immunity.
Has a thermogenic (fat burning) effect.

The effectiveness of soy protein in destroying fat deposits has been scientifically proven. Although soy cannot be considered as a thermogenic (the fat burning rate is below 11-12%), soy isolate satisfies hunger well, activates metabolism, and supplies energy for physical exercise.

For women, the use of vegetable protein is of particular importance.
Soy protein isolate helps normalize hormonal levels, prevents masculinization, retains fluid in the body, tones muscles and skin. In addition, soy fiber is rich in fiber, which, with minimal digestibility, provides maximum digestive benefits. Soy protein is a complete source of natural antioxidants, BCAA and other proteinogenic amino acids: glutamine, arginine, lysine, cysteine (see Wikipedia). Unlike cheap soy protein concentrates, isolate contains almost no antinutrients - substances that impair the nutritional value of food products. In addition, it supports the thyroid gland, helping it produce thyroid hormones. These hormones are important for proper metabolism, normal absorption of proteins, fats and carbohydrates, growth and development of the body.

A relative disadvantage of isolated soy protein could be the low content of BCAA - essential amino acids responsible for mass gain. Responsible manufacturers use technologies that ensure that plant-based sports nutrition has an optimal composition and can be considered an excellent addition to the diet of athletes of all levels.

How to take soy protein

Women are recommended to prepare cocktails from this sports nutrition in accordance with the dosage on the package. Men can mix soy and whey protein in proportions of one to two.

Mix about 30 grams of sports nutrition with 300-400 milliliters of water or juice.
Shake well in a shaker or stir with a mixer.
Take 30 minutes before going to the gym in the gym and 20 minutes after intense physical activity, another dose in the morning on an empty stomach or in the evening instead of dinner (for those losing weight or athletes who are “cutting”).
The total number of servings per day is no more than 4.

Diluting soy protein in water is more difficult than other types of sports nutrition, so you will have to put in more effort. It will be difficult to achieve a homogeneous mass by simply stirring with a spoon. Cocktails with this additive cannot be prepared in advance. The maximum shelf life of the finished cocktail is 2 hours.

Composition, production

Soy Protein Isolate is a highly nutritious powdered product with a neutral taste and light cream color. Vegetable protein is isolated from soy concentrate and undergoes additional processing, eliminating fats and carbohydrates. The result is a sports nutrition containing up to 85-90% protein. That is, it is, in fact, a whole protein.

The supplement is not absorbed as quickly as egg or whey protein, but faster than casein. The plant isolate contains micro- and macroelements, vitamins, amino acids, and dietary fiber (fiber). As for KBJU, quality products contain no more than 0.5-1.0% fat and less than 4-7% fast carbohydrates. However, soybean has a biological index (BI, digestibility) that is worse than whey or egg white. For comparison, the BI of whey protein is 130, egg protein is 100, and soy protein is 73.

To make the biological value of soy isolate higher, methionine is added to the composition. The essential amino acid L-methionine increases the nutritional value of sports nutrition and at the same time has an antioxidant effect.

The difference between isolate and concentrate lies in digestibility and production technology. Soy proteins are obtained in the following way:

Defatted soy flour is treated with a weak alkaline solution.
Filter the resulting mixture.
Acid is added to allow the protein to settle.
Neutralize the acid with an alkali solution.
The product is dried and packaged.

Soy powder contains practically no fats, carbohydrates, no lactose, and all components are used by the body to build and energy supply muscle tissue. The calorie content of the additive is low - 388 kcal per 100 g of dry powder.

Soy protein isolate: benefits and harms: composition, use, recipes

Soy protein isolate is a product made from soybeans in which virtually all of the nutrients except the vegetable protein are removed.

The benefits of soy isolate for the body, as well as the harm, still remain a controversial issue, although they have a factual basis.

Let's find out everything about soy protein isolate: benefit or harm? What is it good for, who can use it and how.

soy protein isolate benefits and harms

Is soy protein isolate good or bad?

Today, the bulk of the world's production of protein concentrates and isolates comes from the processing of soybeans. Firstly, this is due to the high protein content in the composition, and secondly, to the low cost of raw materials for processing.

How is soy isolate produced?

Soy protein isolate is produced in the following technological order:

Skim flour is treated with a water-alkaline solution that dissolves the protein.
The protein solution is filtered.
With the addition of acid, soybean proteins settle at the isoelectric point.
The protein coagulant is neutralized with an alkaline solution (up to pH 7.0).
Soy protein is dried and taken into consumer form.

The benefit of consuming soy protein isolate is that it provides the body with material for the growth of muscle tissue and an energy base. Proteins, unlike fats, are processed completely and are not stored in reserve. For this reason, it is now popular to use soy protein in bodybuilding, weight loss and muscle gain.

Soy protein isolate: composition and calorie content

Soy protein actively normalizes metabolism, affects the proper functioning of hormones and the thyroid gland, and is also an excellent antioxidant.

100 g of isolate contains at least 90% protein. Fat about 0.5%, crude fiber no more than 6.0%. In addition, the food supplement is rich in micro and macroelements.

Micro and macroelements	Contents per 100g of food additive
Calcium	570 mg
Sodium	924 mg
Potassium	190 mg
Phosphorus	244 mg
Magnesium	72.8 mg
Zinc	60 mg
Iron	10.7 mg
Lead	0.0243 mg

Soy protein isolate and its effect on the body

Protein concentrates and isolates from soybeans stimulate the removal of heavy metal salts and radionuclides from the body, which reduces the risk of developing cancer.
The intake of lecithin has a beneficial effect on the functioning of the entire body: lipid metabolism is stabilized, cholesterol is normalized and the functions of cell membranes are improved.
Helps women balance the endocrine system, relieve unpleasant symptoms of menopause, and reduces the risk of developing breast cancer.

The advantages of soy protein are that, as an element of a balanced diet with an active lifestyle, it improves the functioning of the brain and nervous system, increases concentration and attention, clarifies thinking, and stimulates fat burning.

Fitness and bodybuilding

The benefit of soy isolate for the athlete’s body is that it provides missing rare substances, such as, for example, methionine or antioxidants. This contributes to:

stabilization of hormonal levels, which may be disrupted due to heavy loads and shifted nutritional balance;
increasing the production of nitric oxide, which improves blood composition, enhances muscle circulation, and improves the effect of pumping training.

In addition, the use of soy protein isolate is not accompanied by the intake of lactose, harmful fats and cholesterol into the body. This is an excellent product for those who are on a low-carb diet or who are cutting out. The latter is associated with stimulation of the production of tyrosine, one of the most important elements of healthy and effective “drying”.

Despite such extensive positive qualities, the dominant place in sports nutrition is still occupied by milk and egg whites, as products with greater biological value. Soy protein isolate is primarily used by those who are intolerant to milk or animal protein, lactose, gluten, or are vegan or vegetarian.

Nutritional supplements for athletes

Sports nutrition experts note that plant-based protein is not the best choice for those looking to gain muscle mass.

It really works, but is an order of magnitude less effective than milk protein.

For this reason, nutritional supplements for athletes based on or containing soy protein will be necessary only if you are lactose intolerant and, of course, adhere to a plant-based diet.

Soy protein for weight loss

Soy protein isolate for weight loss

Proper use of soy protein isolate, despite the abundance of conflicting opinions, allows you to lose weight. Positive changes are due to the high-quality supply of proteins to the body and stimulation of metabolism.

Interesting: How to lose weight if you can’t exercise

Accordingly, fats are processed faster and waste products are eliminated - body weight drops faster. To achieve the desired effect, the sports nutritional supplement isolate is drunk either alone or with thermogenics.

This neutralizes the possible negative effects of fat-burning components and stimulates calorie burning.

For those who want to drink soy protein isolate for weight loss, it is better to combine it with L-carnitine, amino acid complexes and whey proteins. Without regular exercise, it will be enough to take 25 grams of powder three times a day, and for people involved in sports and physical education, 1.5 times more.

Harm of soy isolate to health or contraindications

The main danger of consuming isolated soy protein today is the presence of phytoestrogens in its composition. It is believed that they negatively affect the hormonal background of men, stimulate breast growth, decrease libido, and also worsen health in general by suppressing the activity of the thyroid gland.

Who is soy isolate recommended for?

The nutritional and chemical properties of soy isolate make it an effective product:

for people with intolerance to animal proteins, gluten, lactose;
those who refuse to consume animal products;
athletes who are going through a period of muscle “drying”;
those who practice a low-carb diet;
those who want to lose weight without damaging their health with a poor and ineffective diet.

How to Use Soy Protein Isolate for Cutting and Massing

If soy protein isolate is taken to increase muscle volume during constant physical activity, you need to drink 35-40 grams of protein diluted in a glass of water an hour before the start of training. This calculation is correct for an athlete weighing 80 kg. The second portion is drunk during the protein-carbohydrate window. It is also recommended to drink additional protein between meals and before meals.

To dry and create muscle relief, the dose of protein consumed is increased by 1.5 times and taken three times a day: in the morning, in the evening and after training. It is important to remember that the body should still get 75% of protein from food, not cocktails.

Soy protein benefit or harm: recipes

Cupcakes

Ingredients:

eggs – 2 pcs;
low-fat cottage cheese – 2 tbsp;
ground oat bran – 2 tbsp;
soy protein isolate – 1-2 tbsp;
baking powder – 1 tsp;
vegetable oil – 1 tsp;
sweetener, dried fruits, honey, berries - to taste.

Preparation:

Separate the yolks from the whites.
Mix cottage cheese, sweetener, butter and yolks until smooth.
Beat the whites.
Add baking powder to the curd base.
Mix the yolk-curd mass with the whites.
Add isolate and bran, mix with a spoon from bottom to top.
Place the dough into molds and bake for about half an hour at +180˚C.

Beef cutlets

Ingredients:

minced meat - 0.5 kg;
onion – 1 small onion;
egg – 1 pc.;
soy protein isolate – 3 tbsp;
pepper and salt - to taste.

Preparation:

Chop the onion and scald with boiling water.
Mix all ingredients and let the dough come together for 10 minutes.
Roll into cutlets and roll in flour.
Fry each side in a minimum amount of oil for 4-5 minutes.
Remove the pan from the stove, add a little water, put in the oven for 20-25 minutes at +180˚C.

Video recipe for a cake based on soy protein isolate

Buy soy protein from the world's best manufacturers!

Source: https://orehi-zerna.ru/soevyj-izolyat-polza-i-vred-sostav/

Who is soy isolate suitable for?

Soy insulator is used by those who cannot or do not want to consume animal proteins. Consumers of plant-based sports nutrition include people with lactose and gluten intolerance, vegans, and vegetarians.

In addition to these groups, soy protein sports nutrition is taken to create relief and lose weight. Older athletes often switch to soy supplements. Over the years, the body's ability to absorb lactose decreases, therefore, it is necessary to limit the intake of dairy products.

Plant protein is also useful during fasting, when you need to replenish the balance of proteins.

Soy isolate contains 35% more lysine and glutamine than milk protein. It also contains a lot of arginine, so soy should be included in the diet to strengthen the immune system.

Effect on the body, use in sports

In sports, various protein supplements are used for both gaining muscle mass and losing weight. This is due to the fact that the additional intake of pure protein into 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, which is due to their low level of biological value, as we have already written about. However, there are still benefits to this type of protein, although not the same as when consuming other types of protein supplements.

They are especially valuable for those who suffer from animal protein intolerance. For athletes with similar problems, protein compounds of plant origin in the form of a dietary supplement are simply a godsend.

Interesting facts about soybeans

Bodybuilder Lee Labrada and Mr. Olympia Jay Cutler combine soy isolate with egg and whey protein.
Bodybuilder Corey Everson is a vegetarian. To stay in shape, she exclusively takes soy protein, which she values for its taste, affordable price and effectiveness.
Many soybean phytochemicals are antioxidants and protect against oxidative stress.
Scrambled eggs with tofu cheese is a nutritious breakfast and a dish with a full range of amino acids for muscle growth.

Biological value of cocktails

The effectiveness of protein supplements is calculated using the biological value parameter. BC shows how much protein is absorbed by the body after taking the cocktail. If protein isolate obtained from milk is excellent for building muscle mass, then for weight loss you should give preference to products that contain soy vegetable protein. Its BC indicators reach 70%, it provides not only excellent protein digestibility, but also high nutritional value of the product. Herbalife Nutrition Formula 1 shakes are based on soy isolate combined with products obtained from milk processing. This multi-component composition allows you to quickly saturate the body with nutrients. In this case, part of the product will be absorbed in the shortest possible time, while the other will be broken down quite slowly, providing a constant supply of protein. To saturate your body with whey protein, you should give preference to Formula 3. The protein has a neutral taste, so it can be great for preparing your favorite dishes, cocktails and other drinks.

How soy isolate works

Plant protein works in the same way as other protein sports supplements. In the stomach, soy protein is broken down into its simplest substances. The released amino acids enter the bloodstream, after which they have one or another effect: intensifies the functioning of the thyroid gland, supplies muscles with energy, stimulates the liver, etc.

Glutamine from soy isolate improves recovery processes, arginine dilates blood vessels and affects the speed of blood circulation, lecithin stabilizes fat metabolism and normalizes cholesterol levels, BCAAs ensure muscle growth. Protein from soy removes radionuclides and heavy metals. Pros for women: the components of the protein supplement balance the activity of the endocrine system, reduce discomfort during menstruation and menopause, and prevent breast cancer.

Protein and exercise

It is important to understand that protein itself will have virtually no effect on your figure if you refuse to workout. To burn fat faster, you can do:

jogging and race walking;
dancing;
swimming;
yoga and pilates.

The basis of your weight loss workouts should be cardio exercises, which will help you burn excess fat faster. They should devote at least half an hour three times a week. However, for faster results, you should train daily. In addition, you can refuse elevators and walk up the stairs, and also make it a rule to walk for 20-30 minutes before going to bed. This is a great way to work off remaining calories, reduce stress levels and normalize sleep.

Benefit

Nourishing muscles.
Support of the digestive, immune, hormonal systems.
Activation of lipid metabolism, weight loss.
Prevention of cancer.
Normalization of hormonal balance.
Suppression of catabolism.
Improving brain function, increasing concentration and energy potential.

Athletes and nutritionists recommend drinking soy protein (Soy Protein Isolate) regularly, combining the supplement with training and a balanced diet. This is the only way to achieve strong muscles and increased physical performance.

Reviews from real people

What do people think about soy protein?

Feedback on the forum

In fact, there are a lot of reviews and mostly they are all positive.

Harm

In adequate dosages and in the absence of contraindications, there are no side effects. And yet, it is generally accepted that soy is harmful to men's health, as it contains phytoestrogens - isoflavones that can affect the production of estrogen. This myth has no clinical evidence.

Opponents of soy sports nutrition cite data according to which the supplement reduces testosterone levels by 4-5%.

Another erroneous opinion about the dangers to health is based on the low digestibility and inferior amino acid composition of soy protein. This is only true for cheap, low quality supplements. Products from conscientious manufacturers contain all the amino acids necessary for humans and are absorbed almost 100%.

The disadvantages of soy protein include the presence of antinutrients - protease inhibitors, lectins, phytates. The former suppress the absorption of proteins, the latter interfere with the absorption of nutrients, and the third prevent the absorption of calcium, zinc and magnesium. However, soy isolates are safer than other plant proteins because they are thoroughly purified and contain negligible amounts of substances that can be harmful to the body.

How is it produced?

The technology for producing soy protein isolate is quite complex and consists of the following steps:

Skim flour is washed with a water-alkaline solution to dissolve the protein.
The solution is filtered.
Under the influence of acid, protein compounds settle.
The protein coagulant is neutralized with an alkaline solution.
Soy protein is dried and given its final form.

Multi-stage technology using chemicals has given rise to certain myths about the dangers of soy protein isolate. Is it possible to safely take this sports supplement and in what quantities will we now figure it out.

Application

Soy isolate and soy in general are recommended for men and women following a low-calorie or other restrictive diet. Taking soy protein will fill the need for protein components, but will not allow the body to receive unnecessary calories, fats and carbohydrates.

The Dukan diet and soy are completely compatible! There are many recipes in this weight loss diet in which starch can be easily replaced with plant protein isolate.

As for mass gain, soy is not the best solution. The use of soy isolate in bodybuilding is justified only for vegetarian athletes and athletes with lactase deficiency.

What does the isolate contain?

In addition to protein, protein also contains a number of useful micro- and macroelements. They are a kind of antioxidants and help normalize metabolism. With their help, there is a gradual increase in thyroid hormones, which are responsible for the full functioning of the thyroid gland. Among the beneficial components contained in soy protein, we can highlight those shown in the photo. This is some calcium, sodium, magnesium and other elements.

Admission standards

Calculating the daily dose is easy. In the absence of exercise, ~1.5 g of protein per 1 kg of body weight per day is sufficient. For athletes, the norm increases to 2 g; during intense training and during preparation for competitions, the dosage increases to 3 g. In addition to the sports supplement in the correct dosage, you must adhere to a healthy diet and drink enough water.

Recommended intake of soy protein isolates:

While working on relief - 1 cocktail in between meals and immediately after classes.
For those losing weight - instead of 1-2 meals.
To enrich your diet with protein – 1-2 times a day, without replacing a full meal with a protein shake.

Nutritious soy smoothies can be easily prepared from a powder supplement using nuts, oatmeal, bananas, and peaches. Soybean powder dissolves well in liquids. The usual ratio is 1-2 scoops per 200 ml of water, juice, milk, yogurt, kefir.

Soy protein cannot be diluted in hot liquid - the protein will curdle and the beneficial properties of the cocktail will decrease.

Which protein is suitable for weight loss

In order to lose weight, it is recommended to include low-calorie protein shakes in your diet. Pay attention to “Formula 1” from Herbalife Nutrition: depending on the taste, the product contains up to 99 kcal in one serving of dry product, so it is excellent for weight loss*. In addition, the company offers a wide range of original flavors. Thanks to this choice, you can enjoy the impeccable taste of cocktails and use them not only as breakfast or dinner, but also as a component of other dishes. When taking a protein supplement in combination with regular exercise and a healthier diet, the average weight loss is 4-5 kilograms. An additional advantage of a protein shake for weight loss is that it will help cope with the constant feeling of hunger and, as a result, overeating. This is exactly what everyone who wants to lose weight quickly and effectively needs.