Soya versus Whey Protein Post-Exercise
With milk getting a bad rap over the years as the cause of everything from bloating to cramps in the lower stomach, soy has been touted as a beneficial alternative to the beverage the milk-man brings. It has now become the focus of quite a few research studies and has been compared with its competitor in exercise studies.
In a recent issue of the Journal of the American College of Nutrition, researchers found higher testosterone responses following whey protein supplementation and lower cortisol levels post exercise in opposition to soy-based protein. It appears that whey protein, a byproduct of the cheese production process, is superior to soy-based protein as an aid in serum testosterone levels post exercise. Good news for those of us who enjoy milk with our coffee.
Whey is a naturally occurring substance. Derived from the liquid part of fresh milk that is left over from the making of cheese, it has been used for health related reasons for more than 24 centuries. In 2005, researchers at Lund University in Sweden discovered that whey appears to stimulate insulin release, in type 2 diabetics; also helping in the reduction of blood sugar spikes.
It is generally associated with bodybuilders or athletes, but Whey is also a great additive to the general diet. Getting enough grams of protein throughout the day is often difficult and at times, impossible. The ease of use of this product is fantastic for the person on the go. For the amateur exerciser, protein should be an essential part of your daily diet. The FDA suggests a serving of up to 0.8 grams per kilogram of body weight, though those who are trying to lose weight, or who have an intense physical daily activity can consume much higher then this at around 2 grams per kilogram. This is quite difficult to achieve though through food alone and this is where supplementation comes in.
Sports people and those wanting to lose weight have used whey protein as a way of getting their daily protein requirements for years. It remains the dominant contender on the supplement stage, as it is readily available for the individual.
“With the introduction of everything from pea protein to protein from locusts, there is now a great deal of competition on the market. Unfortunately, this has created confusion for the layperson as to which protein is the best for individual consumption. A study like this one begins to paint a clearer picture for the consumer.”
For those of us who have a true lactose intolerance, this news is not relevant. But for those of us who are avoiding milk because your neighbor said it’s not good for you, it may be time to reconsider the benefits of dairy.”
Whey protein can be purchased from any good health store and fortunately for the consumer, comes in a variety of flavours. To get the full benefit from each scoop, using simply water as a mixture will give you the most accurate level of protein per serving. Protein should be consumed in even portions throughout the day and so the option to add this product to cereals or lunchtime snacks is an attractive proposition for some.
William J. Kraemer, Glenn Solomon-Hill, Brittanie M. Volk, Brian R. Kupchak, David P. Looney, Courtenay Dunn-Lewis, Brett A. Comstock, Tunde K. Szivak, David R. Hooper, Shawn D. Flanagan, Carl M. Maresh, Jeff S. Volek. The Effects of Soy and Whey Protein Supplementation on Acute Hormonal Responses to Resistance Exercise in Men. Journal of the American College of Nutrition, 2013; 32 (1): 66 DOI: 10.1080/07315724.2013.770648
Marine S. Da Silva, Pierre Julien, Patrick Couture, Simone Lemieux, Marie-Claude Vohl, Iwona Rudkowska. Associations between dairy intake and metabolic risk parameters in a healthy French-Canadian population. Applied Physiology, Nutrition, and Metabolism, 2014; 1 DOI: 10.1139/apnm-2014-0154
Frid, Anders H.; et al. (2005). Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. American Journal of Clinical Nutrition 82 (1): 69–75.
Driskell, J.A. (2009) Nutrition and exercise concerns of the middle aged Taylor & Francis Group, LLC. P.92