Whey Protein vs Soy Protein: What’s The Difference?

Whey Protein vs Soy Protein: What’s The Difference?

whey protein vs soy protein

Whey vs Soy Protein Comparison

Protein, for what?

As much as we may not want to admit, the human race is constantly in a battle with obesity. Beyond obesity, we stress the importance of the body image. We want to see results from our workouts. We want to look like the amount of effort that we put into our gym time. We want to know that not only are we fighting off diabetes, sleep apnea, heart disease and other deadly health issues, or repair body tissue, but also we look great doing it. Working out alone will not fill our weight management desires. There are items required for proper muscle development and retention. A key item for our body is the nutrient known as protein.

Protein is the makeup of amino acids that are put together in varying order with unlimited combinations. Specifically, there are about eight identified amino acids that are not made up within the body. They must be retrieved from an outside source[ What is Protein? http://extension.usu.edu/files/publications/publication/FN_191.pdf]. These are known as Valine, Leucine and Isoleucine, Lysine, Threonine, Tryptophan, Methionine, and Histidine. I say about eight because Histidine is not as necessary for adults[ Basics of Amino Acids http://aminoacidstudies.org/what-are-essential-amino-acids/]. Once food has been consumed and digested, the amino acids are used to build up new proteins.

Whey of Life

Whey is developed from the remains in the process of turning milk into cheese. With milk being made of mainly two proteins, the other being casein, the remains are used for the supplement.
Adding protein to our workout plan traditionally goes to whey protein. Because of its ability to effect muscle growth and produce significant results, whey protein has maintained the position as the biggest selling protein supplement to date[ Whey vs Soy. http://www.bodybuilding.com/fun/drobson71.htm].

The ease of consumption and absorption by the body, mixed with the boost given to our immune system, creates a lovable irresistible combination any workout enthusiast can enjoy.
As mentioned, whey protein also gives support to our immune system and athletic endurance. The ability to improve energy, mental focus and reduce stress can be found in this popular supplement. Whey possesses a good mix of vitamins and minerals. There is also a mixture of probiotics found in whey. This good bacteria moves through our system very well due to the pH balance of whey. Probiotics do not have the same luck when digested through other supplements.

In Soy We Trust

As the new kid on the block, soy protein has been able to make a name for itself despite the popularity of whey. Soy protein comes from the remains of the soybean, which can be found on shelves at local supermarkets. This product is broken down into other components. The soybean protein substance is separated from the original bean into flakes. The flakes are dried up in order to create de-fatted soybean flakes.

After being broken down, the flakes are further washed by water to remove sugars and dietary fibers. This process allows soy protein to live up to its fat free and pure protein title[ Soy Fact Sheet http://www.soyfoods.org/soy-products/soy-fact-sheets/soy-protein-isolate-fact-sheet].

The population may not recognize that they already use the soy protein substance. In a variety of foods, this is a popular ingredient that is digested regularly in smaller doses. Breakfast cereals, soups, baked goods, and even soy milk all possess this classic fat free substances that controls cholesterol levels.

Soy also give the full complement of necessary amino acids and implements a great ratio that is required for the best results in overall well being. We can also note that opposed to its counter part, soy has a higher serving of Arginine, which stimulate muscle formation, and Glutamine, which helps memory retention and is very important during metabolic stress.

What to Choose?

Between the two protein supplements, you will not be wrong with your final decision. Choosing between the two can cause an endless debate. Whey protein has more acceptance among people since it has been on the market longer. Whey protein digests a lot faster than soy protein, which is beneficial depending on your overall goals. Whey is also sold at a higher price in the market.

Soy gives similar benefits of fighting against diseases and viruses, while being digested more gradually. The added benefit of soy comes with the ability to recover and strengthen muscles overall. We must not fall into the trap of soybean protein to be an estrogen elevator, because it does not have a negative effect on testosterone levels.[ http://www.bodybuilding.com/fun/drobson71.htm]

Conclusion

Looking at the two types, it is still a toss up to choose. If you want to feel natural and look great, soy is the answer. If you choose the popular proven method, whey is the choice. Yet, it is very safe and maybe even more of a benefit to use both supplements. Why not take the best of both worlds and incorporate them into your workout recovery process? The real winner as a result, would be the consumer.

4 Tips to Recover Quicker From Workouts

4 Tips to Recover Quicker From Workouts

Recovery-from-Workout

Recovery Tips

There’s nothing more satisfying than a hard workout. You know you’ve given it your all, and even if you’re ready to collapse, there’s an overall feeling of accomplishment that follows you for the rest of the day. Unfortunately, that feeling of accomplishment can come along with exhaustion, soreness, and trouble finding the energy and motivation to accomplish much else for the rest of the day. Learning how to improve your workout recovery and feel normal faster is imperative–especially if you’re working out early in the day and need to be able to function normally for the rest of the day.

1. Slow Down and Take Care of Yourself

When you’ve worked out hard, a rest period is critical to making a full recovery. That doesn’t mean that you have to sit around doing nothing, however! Light exercise like walking, swimming, and dancing can increase blood flow to your muscles, hastening your recovery time. You should also take care to drink plenty of water and keep your body well hydrated post-workout. Chances are, you were sweating heavily during your workout. You’ll need to replace that water, both to prevent dehydration and to flush out the toxins in your body, all of which can make recovering from a tough workout even more difficult.

2. Choose Your Supplements

Both pre- and post-workout supplements can offer your body the extra protein and other nutrients it needs to handle a tough workout, perform its best, and go on to recover quickly so that you can do it again as soon as possible. Many people choose to drink protein shakes or consume protein bars immediately after their workout to help rebuild muscle and reduce soreness.

Some also choose to take post-workout specific supplements. These are great for strength gains and muscle recovery. Just make sure to read some of the online recovery supplement rankings so you choose a good one. And remember to stay hydrated when taking it!

Do your research to make sure that the supplement you’ve chosen is the best one for all of your needs. It’s also critical to make sure that you’re consuming all the protein you need for your workouts: eat plenty of protein for breakfast each day and make sure that you have an adequate number of calories coming from protein throughout the day.

3. Stretch It Out

You’ve just put in a hard workout. You’re probably in a hurry to leave the gym or get ready for your next activity. What will it hurt if you skip your stretching just this once? Actually, skipping your post-workout stretch can be extremely detrimental to your recovery, leaving you stiff and sore the next day. Your post-workout stretch has a number of advantages.

  • Your body will resume its natural posture and position, reducing soreness later
  • Stretching helps relaxes your muscles, easing the tension from a tough workout.
  • Stretching helps avoid impingements that can make your next workout harder.

A good post-workout foam roll can also be beneficial in loosening tight muscles and getting you ready to get on with your day. Active stretching, rather than static stretches, can keep you moving while slowly letting you cool down after your workout. Find a stretching routine that works for you!

4. Watch Your Diet

For some people, a trip to the gym is little more than the justification they need to eat a burger later. Others struggle to maintain a reasonable diet no matter how little or how much they work out. Watching your diet, however, can have a serious impact on your recovery. Try checking these important aspects of your recovery diet.

  • Increase the potassium in your diet, which can reduce the chances of cramps and muscle aches.
  • Don’t skip the carbs. Carbohydrates play an important role in the recovery process, and the best time to eat them is within 30 minutes of your workout.
  • Check your sodium post-workout: this is the perfect time for a salty snack.

Taking great care of your body isn’t just about hitting the gym on a regular basis. You want to be sure that your body is in great shape, with all the nutrition and other support it needs to recover fully. This will allow you to make the most out of every workout while still taking care of your other responsibilities throughout the day. Focus on your recovery needs along with your workout plans for the best results no matter what your workout routine.

What Is Creatine and What does it do?

What Is Creatine and What does it do?

Creatine Info

what is creatine

Whether you’re into bodybuilding, athletic training, or general fitness, you’ve probably heard about creatine. One of the most popular fitness supplements on the market today, it is taken by those looking to improve performance, increase energy, and build strength. A lot of research has been done on its effectiveness as a supplement since it was first linked to athletic performance. With all the hype, it is hard to know if creatine is right for you. Let’s take a look at what creatine is and how it works.

What is Creatine?

Creatine is a compound naturally produced in the body that contributes to the creation of energy for muscles, organs, and other cells. It is created in the liver from a combination of amino acids and is transported to other parts of the body through the blood. Although creatine occurs naturally, the version used in supplements is created synthetically. Both natural and synthetic creatine work the same way. The body converts its, stores it in the muscles, and uses it to create energy. Its ability to increase energy and provide associated benefits is what has made creatine such a popular supplement. It can be taken before or after workouts, but recent research has shown creatine was most effective in increasing muscles mass and strength when taken post-workout.

Mind/Body Benefits

A lot of research and testing has been done over the years on the effects of creatine. Studies have linked the supplement to several physical and mental health benefits. Some of the potential benefits of taking a creatine supplement include:

Building Lean Muscle

Its popularity with weight lifters and strength trainers shows just how effective creatine is at increasing muscle mass. Numerous scientific studies back this belief, which has driven creatine to the top of the list of muscle-building supplements. In fact, BodyBuilding.com rates it as the best supplement for faster muscle gain.

Increasing Energy

As a building block of energy production in the body, creatine supplements can provide additional energy to the muscles, heart, and brain. This energy boost is credited with short-term improvements in athletic function, speed, and recovery.

Improving Memory & Intelligence

A report from Science Daily detailed a study that tested creatine supplementation and its impact on memory, general intelligence, and brain function. The study concluded that creatine has a positive impact on mental abilities resulting in increased memory and better overall test scores.

Reasons to Use Creatine

With its many benefits, it is easy to see why people want to use creatine supplements. For those reasons, Americans spend millions on it each year. In addition to its benefits, there are many reasons to use creatine:

Increasing Muscle Mass

Creatine can help increase muscle mass. This makes it an excellent choice for body builders, but it has also been linked by medical professionals to aiding in the treatment of diseases that affect the muscles like Parkinson’s disease, heart disease, and muscular dystrophy.

High-Intensity Training

Using creatine can improve performance during high-intensity training. Its ability to increase energy and boost muscle performance makes it the perfect choice for more intense, shorter duration workouts.

Treating Depression

Medical News Today reported that evidence supports creatine’s use in the treatment of depression. Studies indicated that supplementing creatine in addition to antidepressants improved depression more quickly and permanently than just taking antidepressants.

Studying & Retention

Another use of creatine supplements is by students looking to improve their study skills. Its link to increased memory abilities and improved intelligence has made it a popular study and test-taking aid.

Side Effects & Risks

As with most supplements, there are some risks and side effects associated with taking creatine. There is a risk of interaction with other drugs, including anti-inflammatory drugs, diuretics, diabetes medications, and any medication that can affect blood sugar. Additionally, side effect risks have been shown to increase when creatine is taken with stimulants like caffeine. The compound also is not recommended for anyone with kidney or liver issues. Reported side effects by medical sites like WebMD include:

  • Water retention
  • Weight gain
  • Stomach upset, nausea, diarrhea, vomiting
  • Headache
  • Fatigue
  • Kidney trouble
  • Rash
  • Fever

Creatine is a natural substance the body uses to create energy. Taking it as a supplement can increase your energy capacity and lead to improvements in athletic performance and muscle development.

Its use has also been shown to improve certain medical conditions like Parkinson’s disease and depression. There is some risk of side effects and issues when taking creatine as a supplement. You should consult a health care professional if you have any concerns about taking creatine and your health or possible drug interactions.

Where to Buy Creatine

I’d recommend you buy creatine online. But before buying anything you should speak with your doctor and then check out creatine reviews online for info on what is best for you.

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