Q1) Does soy contain essential amino acids?

Amino acids are the building blocks of protein and they help build muscles. Essential amino acids must be obtained through the food we eat because our bodies cannot make them. Unlike some other plant proteins, soy is considered a complete protein because it contains all nine essential amino acids for optimal muscle function.

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Q2) Who needs more protein?

Those who exercise may need more protein. During exercise, people put their muscles through large amounts of stress, which can break down some parts of the muscle. Those looking to gain muscle mass can also benefit from more protein. Protein helps to build and maintain muscles.

 

Q3) If I exercise, when is the best time to take protein?

When exercising to build muscle, there is some evidence that eating protein soon after a workout can help muscle growth and recovery. Ideally, protein should be consumed throughout the day. Our bodies can only absorb and use so much protein in one sitting. If you are trying to build muscle, the ideal way is to consume steady amounts of protein throughout your day, but particularly immediately after exercise.

 

Q4) How much protein do I need?

Different organizations will recommend different amounts, based on an individual’s diet, age, gender, activity level, as well as any medical conditions the individual may have. The U.S. Food and Drug Administration (FDA) has set a Daily Value (DV) for protein at 50 g per day, based on a 2,000 calorie diet.

If you exercise, or if you are looking to build muscle or strength, then more protein can be beneficial, as protein plays a part in muscle synthesis. The U.S. Academy of Nutrition and Dietetics recommends that healthy adults should consume about 0.8 grams of protein per kilogram of body weight every day. Athletes should consume a little bit more—about 1.2 – 2.0 grams of protein per kilogram of body weight every day.

 

Q5) What is the difference between soy protein isolate and whole soy protein?

Soy protein isolate is a powdered food product that has been isolated from the other components of soy through chemical and biological processes. This is not ideal, because as an isolate, it is missing some of the beneficial components of soy.

Wholesome soy, on the other hand, contains protein, as well as additional important nutrients, fiber, phytochemicals, and antioxidants.

In the pursuit of building muscles, it is important to also remain healthy.