2009 Studies & Research Blog

In the supplement world, where protein is considered, whey is the undoubted king. While protein blends, egg protein, and casein protein are all widely available, whey seems to be regarded as the best all-purpose protein, and nearly every company involved in supplement production has their version of it. Even retail stores carry their own house brands, and whey comes in nearly every flavor imaginable, from Apple Pie to Mochaccino. Despite all of the attention, though, whey may not be the best choice in a number of circumstances.

For example, whey protein has a very quick rate of absorption. While this can be an advantage at some points of the day, particularly post-workout, it can be a problem that limits the effectiveness of whey at other points, such as at night or in between meals, when a slower absorption rate and gradual release of amino acids is preferred. In addition, whey is a dairy product, meaning that those with lactose intolerance may have difficulty digesting certain types, particularly whey concentrate. And though some wheys are fortified with digestive enzymes, not all are, which can lead to discomfort and illness.

Thankfully, there is a low-cost, convenient and easily digested alternative - soy protein. Due to our increasingly health-aware society, soy is available in many forms at many retailers - whether it is soy milk, soy imitation meats, or soy isolate powder. In addition to providing a convenient way to add a little extra protein to one’s diet, soy protein has a number of benefits.

Research published in the September 2009 edition of the journal Nutrition points to one very impressive advantage - reducing cholesterol. As cholesterol is related to cardiovascular disease, which is the leading cause of death in the United States (accounting for one out of every 2.8 deaths), this is a very significant finding (1). The study was double-blinded, randomized and placebo controlled to ensure accuracy. For a period of 57 days, researchers supplied participants with either 40 grams of soy protein isolate or 40 grams of milk protein. At the conclusion of the study, the researchers found that the soy protein group had significantly lower levels of LDL (the "bad" cholesterol), as well as a lower ratio of LDL to HDL cholesterol when compared to the milk protein group (2). And the dosage of the soy was relatively small when compared with most athlete’s existing supplement regimens; the standard size scoop for most whey protein products is around 32 grams, meaning that it would take only one and one-third of an average whey serving to match the dosage in the study.

But that’s not the only study indicating that soy protein has advantages over milk-based proteins; one group of researchers found that those receiving a daily soy protein shake achieved a 14.7 sq. cm reduction in abdominal fat, while those taking an identical dose of casein protein saw a 22.9 sq. cm increase over the course of just three months (3).

So whether you’re lactose intolerant or not, soy protein has many benefits that dairy-based proteins such as whey and casein cannot provide.

SOURCES:

1. Cardiovascular Disease Statistics. American Heart Association.

2. Pipe, E.A., et al. Soy Protein Reduces Serum LDL Cholesterol and the LDL Cholesterol:HDL Cholesterol and Apolipoprotein B:Apolipoprotein A-I Ratios in Adults with Type 2 Diabetes. Nutrition, 2009; 139: 1700-1706

3. Sites, C.K., et al. Effect of a daily supplement of soy protein on body composition and insulin secretion in postmenopausal women. Fertility and Sterility, 2007; 88(6): 1609-1617.