Health and Exercise

Supplement manufacturers have done a wonderful job of confusing the fitness wanting public. For the last few years the bodybuilding community has gobbled up whey protein.

Then studies proved that due to its fast gastric emptying properties most of the protein taken in via whey protein is metabolized and burned up in the liver. The soy manufacturers first responded by increasing the number of grams per serving. Why not? More protein would have to be consumed, thus more protein is sold.

Soy is popular with vegetarians. The Soy manufacturers watched as whey protein sales went up, and, in to get their own piece of the pie, they went after the “health” market, primarily women. Many of the studies the soy manufacturers cite are valid, but do not represent the whole picture.

In one particular study published in France, two groups of apparently healthy men were fed isocaloric diets with one group using soy protein, the other using animal products as a protein source. The goal was to see if there was a reduced propensity for gallstones if animal proteins are replaced by soy. Since gallstone accumulation can be linked with crystallization of cholesterol, at its conclusion the study examined cholesterol levels.

The study showed that cholesterol crystallization was slightly retarded in the soy group extrapolating that soy can aid in preventing gallstones. Here’s what the study neglected to address. There wasn’t any control over fruit and vegetable intake. Soy is a vegetable, and it does happen to fall into the group of veggies that are high in isoflavones.

There are many benefits associated with the consumption of isoflavones, including a lowering of cholesterol levels. Contrarily, research has shown that the ingestion of meat is associated with an elevated cholesterol levels. This is not to say that people who eat soy will be healthier and have a better cholesterol profile than those who consume meat and vegetables. This just goes to show you that extrapolations drawn from research is often taken out of context and overemphasized.

While a great number of scientific studies can be held up to show the cancer resistive benefits of a diet rich in vegetable foods (soy included), we can not extrapolate from those studies that someone consuming soy instead of milk proteins, egg proteins, and lean animal proteins will exhibit better health, and if an exercise component is included, the conclusions in non-exercising individuals are almost invalidated.

Most of the research promoted about soy is publicized by companies with a financial stake in Soy Protein sales. The Soybean Board is a good example. Very often the elements of a sound study are taken out of context to boost sales of soy.

From a metabolic benefit standpoint, it appears based on the most recent and applicable studies, that you are best off getting your supplemental protein from a mix of whey and casein. Watch as the newest protein supplements to hit the market feature this mix. Unless you are vegetarian, I’d suggest you’re best off including as wide a variety of foods as possible in your complete dietary regimen. If this includes a daily soy protein supplement I believe you’ll do quite well.