Soy Protein has been shown to be a supplement with many benefits. Soy protein can help with weight loss as well as muscle recovery and growth. Including soy protein in your diet can also help to reduce cholesterol, the risk of heart disease, osteoporosis and certain cancers. Soy can be consumed as a drink, flour, isolated soy protein, extract or milk and is safe to consume at a wide range of intakes. However, different dosages of soy protein can be used for different purposes such as weight loss, muscle recovery or to improve some medical conditions.
Soy Protein for Weight Loss
Soy protein only contains around 4kcals per gram. Therefore taking soy protein can help with weight loss as part of a healthy diet and exercise regime. The inclusion of more protein in your diet will help you to feel fuller for longer, thereby reducing cravings and boosting your metabolism. Soy protein has been shown to be more effective at reducing abdominal fat than the equivalent amount of dairy protein. Having a soy protein shake such as Soy Protein 90 Isolate instead of one of your meals may well help with weight loss.
Soy Protein Dosage
Taking soy protein can help to improve a number of different conditions. Just 20-50 grams of soy protein a day can help to reduce high cholesterol and improve menopausal symptoms like hot flushes. Osteoporosis can be prevented by including 40 grams of soy protein a day in your diet. If you have type 2 diabetes you can significantly lower the your fasting blood glucose and cholesterol levels by taking the equivalent of 0.8 grams of soy protein per kilogram of body weight. So if you weigh 60 kilograms, you should aim to include 48 grams of soy protein in your diet on a daily basis; if you weigh 80 kilograms, aim to include 64 grams of soy protein.
Soy Protein Dosage for Muscle Growth & Recovery
Studies have shown that taking 40 grams of soy protein a day for three to four weeks can enhance recovery and will promote lean muscle growth. This is especially true when ingested in conjunction with strength training. This in turn can lessen muscle soreness and speed training progress. The studies looked at levels of inflammation, stress and muscle tissue breakdown and found these were all lessened when at least 10 grams of soy protein was consumed immediately after exercising. Drinking a soy protein shake made with a product such as SOY PROTEIN 90 Isolate will give you these benefits.