Including soy protein in your diet on a regular basis can give you a number of health benefits. These include reduced cholesterol, a healthier heart, better immune system and improved body composition. Adding extra soy protein to everyday foods can help to curb cravings and keep hunger under control. Protein is one of the body’s main building blocks for muscle, bone, skin, and other tissues so it is important to ensure you include enough in your diet, particularly if you are vegetarian or vegan.
Soy Protein Shakes
Consuming soy protein as a shake, such as The Protein Works’ Soy Protein Isolate 90, is probably the most popular way to include it in your diet. It is easy to make your own by mixing soy protein powder with water or milk. You can create your own flavours by blending your soy protein shake with fruit, nuts, seeds, peanut or almond butter or chocolate powder. Get creative!
Soy protein shakes are suitable for anyone and can be a convenient way to get a hit of protein after a workout. If you can’t make a protein-rich meal soon after your workout, a shake is the best alternative. Soy protein shakes are probably the most popular way to include soy protein in your diet but there are other alternatives.
Taking Soy Protein With Other Supplements
Soy protein is considered a slow to moderate release protein, so is ideal to use alongside other protein sources and supplements. Soy protein can be taken with other supplements but you should always check the serving instructions on each product if you plan on taking a combination of supplements. Popular combinations include soy protein with creatine; soy protein with oats; soy protein with iBCAA; and soy protein with glutamine.
How To Include Soy Protein In Your Diet
Soy protein allows other foods to be more effectively processed into energy by the body so combining it with foods you already eat is very beneficial. You could make your own protein bars with soy protein powder. You would do this by adding soy protein to oats and your choice of fruit, nuts, seeds and other flavourings and sweeteners like chocolate, nut butter, cinnamon and syrup for example.
- Mix soy protein powder with egg and milk to make a batter for pancakes or waffles
- Use soy protein powder mixed with herbs to coat meat or fish before cooking
- Soy protein powder can be used in quick breads, cookies, pastry and dumplings but avoid using it in recipes that require yeast.
- You can even combine it with tofu, butter and walnuts to create a fudge
It is recommended that you consume between 2-5 servings per day, dependent upon your own personal needs. A serving would be classed as 30g (one scoop) of Soy Protein Isolate 90. It is recommended that you take 1g of protein per pound of body weight, so adjust your intake accordingly.