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<!DOCTYPE html><html lang="en"><head> <link rel=preload href="https://assets.greatist.com/_next/vendor-9a96e-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/lib-7f8b9-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/felib-core-89a4e-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/b53c0674-add8-4b34-b87e-4ab4c5c6478c/gr8/pages/infinite.js-legacy.js" as=script crossorigin=anonymous> <title>Soy Protein Powder Benefits, Dosages, and Risks</title><link rel="canonical" href="https://greatist.com/eat/soy-protein-powder-benefits"/><meta name="description" content="Soy protein powder — which is derived from (surprise!) soybeans — is a complete source of protein. It also boasts lots of other benefits for your body and overall health. But are there any risks? 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data-placement="subheader"></div><div><div class="css-m260rd"><div data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>The Power of Powder: Soy Protein Powder Benefits</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-9f9mfm"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/2022/01/Jared-Meacham-500x500-Bio.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/jared-meacham-phd-rd-pmp-cscs">Jared Meacham, PhD., RD, CSCS</a></span></span> — <span><span><span><span>Written by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/authors/zia-sherrell">Zia Sherrell, MPH</a></span></span></span></span> <span> on November 26, 2022</span></div></section></div><div><nav id="tab-bar-0" data-testid="tab-bar" class="css-1y9pypl"><ul class="css-17ztj4b"><li class="css-t753mo"><a href="#what-is-it" class="css-mlcgnd">What is it?</a></li><li class="css-t753mo"><a href="#benefits" class="css-mlcgnd">Benefits</a></li><li class="css-t753mo"><a href="#dosages" class="css-mlcgnd">Dosages</a></li><li class="css-t753mo"><a href="#how-to-use" class="css-mlcgnd">How to use</a></li><li class="css-t753mo"><a href="#risks" class="css-mlcgnd">Risks</a></li><li class="css-t753mo"><a href="#soy-vs-whey-protein" class="css-mlcgnd">Soy vs. whey protein</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><p class="css-1rj5f61">Soy protein is made from soybeans. It contains lots of essential nutrients and can be part of a balanced, healthy diet. However, it’s important to mind your doses and to only opt for high-quality brands.</p></div></div><div><p><em>Soya </em>wanna add more protein to your diet? Well, one of the easiest and cheapest ways to boost your intake is by using soy protein powder.</p></div><div><div data-preamp="serena-chatbot"></div></div><div><p>Soy protein powder is made from — <em>drum roll</em> — soybeans. These little powerhouse legumes are high in fiber and essential nutrients like:</p></div><div><ul><li>iron</li><li>calcium</li><li>potassium</li><li>phosphorus</li><li>omega-3 fatty acids. </li></ul></div><div><p>But wait, there’s more! Soy protein isolate is a complete protein, which means it contains all essential amino acids your body needs to function on fleek.</p></div><div><p>So, if you’re looking to up your protein game without chugging a gallon of milk or eating an entire chicken every day, soy protein powder is a solid option. Here’s what to know about the many soy protein benefits.</p></div><div><div><figure class="css-16ep88b"><span class="css-rwmw5v"><span class="css-197vr4y"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/11/581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/11/581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/11/581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/11/581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg" alt="soy protein shake" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Feat%2Fsoy-protein-powder-benefits&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F11%2F581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg&description=Soy%20Protein%20Powder%20Benefits%2C%20Dosages%2C%20and%20Risks" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/11/581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Tatjana Zlatkovic/Stocksy United</figcaption></figure></div></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="what-is-it"><strong>What is soy protein isolate?</strong></a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Soy protein isolate is a <a rel="noopener noreferrer" href="https://www.fao.org/3/t0532e/t0532e07.htm" target="_blank" class="content-link css-q7lbnd">processed</a> protein that comes from soybeans. The beans are dried, flaked, and defatted during the manufacturing process. The beany mix is then washed in either alcohol or water to remove the sugars and fiber. It’s then dehydrated, powdered, and ready to hit the grocery store shelves.</p></div><div><p>Soy protein isolate has a variety of uses. It’s commonly used as a dietary supplement to help peeps boost their protein intake. It’s also a protein source in food products, such as sports drinks, energy bars, and meal replacement shakes.</p></div><div><p>BTW, soy protein powder contains around 90 percent protein and is almost carb- and fat-free.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="benefits"><strong>Benefits of soy protein powder</strong></a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Besides being an excellent source of protein, soy has lots of other things going for it. Here are some of the benefits of soy protein powder.</p></div><div><h3><strong>It’s good for your heart</strong></h3></div><div><p>Soy is <a rel="noopener noreferrer" href="https://www.jstage.jst.go.jp/article/jnsv/66/6/66_502/_pdf/-char/en" target="_blank" class="content-link css-q7lbnd">rich in compounds</a> that support heart health. In one <a rel="noopener noreferrer" href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/soya-products-and-serum-lipids-a-metaanalysis-of-randomised-controlled-trials/180FD802B992EE018ED5763CD7F73ECB" target="_blank" class="content-link css-q7lbnd">review</a>, soy was found to lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Because blood fats like LDL and triglycerides can raise your risk of heart disease and stroke, this is a big deal.</p></div><div><p>Soy is also packed with antioxidants, which scavenge harmful toxins that can damage your blood vessels and lead to heart disease.</p></div><div><h3><strong>It may have anti-cancer effects</strong></h3></div><div><p>Eating a diet rich in soy products <em>might</em> help <a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429336/" target="_blank" class="content-link css-q7lbnd">lower your risk</a> of certain types of cancer, including breast cancer and prostate cancer.</p></div><div><p>This is because some cancers rely on hormones to develop and grow. And soy isoflavones — a type of phytonutrient in soybeans — can mimic the hormone estrogen. These isoflavones have both <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683102/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">estrogenic and antiestrogenic effects</a>. In other words, they can act like the hormone estrogen in some cases, and in other cases, they can block its effects.</p></div><div><p>These estrogen-like effects may help protect against certain cancers, but more research is needed to understand the full effects.</p></div><div><h3><strong>It builds muscles</strong></h3></div><div><p>There’s a reason why bodybuilders and athletes love soy protein powder. It’s an effective way to build muscle and improve exercise performance.</p></div><div><p>Whey protein is often regarded as the gold standard for muscle-building as it’s high in <a href="https://greatist.com/health/leucine-foods" class="content-link css-q7lbnd">leucine</a>, an amino acid that just loves to trigger muscle protein synthesis. But, <a rel="noopener noreferrer" href="https://journals.humankinetics.com/view/journals/ijsnem/28/6/article-p674.xml" target="_blank" class="content-link css-q7lbnd">studies show</a> that soy protein leads to similar gains as whey and other animal proteins.</p></div><div><p>And you don’t have to be doing hard-core exercise to benefit. <a href="https://www.jandonline.org/article/S2212-2672(21)00006-X/fulltext" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Another study</a> of four groups of older adults with low muscle mass proved this point. When the study began, the participants’ protein intake was sufficient according to recommended daily allowances.</p></div><div><p>One group continued with their standard diet, while the other three also consumed 16 grams (g) of soy protein, whey protein, or a blend of whey and soy each day. And yes, you’ve guessed it. When the study concluded 6 months later, all three protein-supplemented groups had <a href="https://greatist.com/fitness/how-to-gain-muscle" class="content-link css-q7lbnd">gained muscle mass</a> and strength, but there were no significant differences among them.</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="dosages"><strong>How much soy protein should you take?</strong></a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>There’s no magic number when it comes to soy protein intake. The amount you should take depends on your age, fitness goals, and daily protein needs.</p></div><div><p>According to the experts at the International <a href="https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Society of Sports Nutrition</a>, you should get 0.25 g of high-quality protein per kilogram of body weight — with a max dose of 20–40 g per serving.</p></div><div><p>For maximum benefit, take soy protein powder within an hour of working out. That’s when your muscles cry out for protein to help with repair and growth.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="how-to-use"><strong>How to use soy protein powder</strong></a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>One of the great things about soy protein powder is that it’s very <a href="https://greatist.com/eat/protein-powder-recipes" class="content-link css-q7lbnd">versatile</a>. You can add it to all sorts of recipes, both sweet and savory.</p></div><div><p>Here are a few ideas to get you started:</p></div><div><ul><li>Sprinkle it on <a href="https://greatist.com/eat/chili-oil-how-to-use/" data-type="post" data-id="401973" class="content-link css-q7lbnd">chili</a> or <a href="https://greatist.com/eat/winter-soup-recipes/" data-type="post" data-id="509863" class="content-link css-q7lbnd">soup</a>.</li><li><span style="">Make a <a href="https://greatist.com/eat/juicy-grilled-burger-tips-tricks/" data-type="post" data-id="602446" class="content-link css-q7lbnd">burger</a> mix or <a href="https://greatist.com/eat/scargods-texas-family-meatloaf/" data-type="post" data-id="473153" class="content-link css-q7lbnd">meatloaf</a>.</span></li><li>Add it to your <a href="https://greatist.com/eat/warm-smoothies" class="content-link css-q7lbnd">smoothie</a> or <a href="https://greatist.com/eat/coffee-protein-shake-recipes" class="content-link css-q7lbnd">shake</a>.</li><li>Bake it in <a href="https://greatist.com/eat/how-to-make-holiday-cookies/" data-type="post" data-id="484313" class="content-link css-q7lbnd">cookies</a>, <a href="https://greatist.com/eat/apple-cider-donut-muffins/" data-type="post" data-id="477745" class="content-link css-q7lbnd">muffins</a>, or <a href="https://greatist.com/eat/bread-machine-recipes-that-arent-bread/" data-type="post" data-id="601259" class="content-link css-q7lbnd">bread</a>.</li><li>Make a high-protein <a href="https://greatist.com/eat/easy-potato-pancakes-korean-gamja-jeon-recipe-quarantine-cooking/" data-type="post" data-id="579437" class="content-link css-q7lbnd">pancake</a> or <a href="https://greatist.com/eat/buttermilk-and-brown-butter-waffles/" data-type="post" data-id="471858" class="content-link css-q7lbnd">waffle</a> mix.</li></ul></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline12__slot" data-adbridg-ad-class="inline12__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="risks"><strong>Risks of soy protein powder</strong></a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Some folks are concerned about soy protein powder because it contains substances called antinutrients and <a href="https://greatist.com/health/foods-high-in-estrogen" class="content-link css-q7lbnd">phytoestrogens</a>.</p></div><div><h3><strong>Antinutrients</strong></h3></div><div><p>Certain plant compounds are <a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600777/" target="_blank" class="content-link css-q7lbnd">considered antinutrients</a>, including:</p></div><div><ul><li>lectins</li><li>oxalates</li><li>tannins</li><li>phytates</li></ul></div><div><p>These substances may interfere with the absorption of certain nutrients like calcium, iron, and zinc. But the jury is still out on just how harmful excessive soy intake really is.</p></div><div><p>Soybeans contain phytates. But these antinutrients aren’t something you need to worry about unless your diet is seriously lacking in other nutrients, and soy protein is your primary source of iron and zinc. Plus, processing helps reduce the levels of phytates in soy protein powder.</p></div><div><h3><strong>Phytoestrogens</strong></h3></div><div><p>Because soybeans contain isoflavones that mimic estrogen, some folks worry they could disrupt hormone balance, affect fertility, or even promote cancer growth. But, overall, these concerns <a href="https://www.sciencedirect.com/science/article/pii/S0890623820302926?via%3Dihub" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">appear unfounded</a>.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="soy-vs-whey-protein"><strong>Soy vs. whey protein</strong></a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>When it comes to protein powders, you’ve got options. Besides soy protein powder, whey protein powder is a popular choice for peeps not following a plant-based diet.</p></div><div><p>Whey protein powder is a byproduct of cheese making. It’s a complete protein, providing all the essential amino acids your body needs, and is also relatively low in calories and fat. Plus, it digests quickly, making it ideal for <a href="https://greatist.com/fitness/whats-best-source-post-workout-protein" class="content-link css-q7lbnd">post-workout recovery</a>.</p></div><div><p>So, which is better? There isn’t <em>really</em> enough research to say that one is definitively better than the other. Take, for example, this <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7968192/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">small study of 10 soccer players</a>. Researchers compared the effects of whey vs. soy protein supplementation and looked at the players’ performance, muscle damage, and recovery after speed-endurance training. They concluded that increasing daily protein intake to 1.5 g per kilogram with either type of protein helped the players maintain performance. There were minimal differences between whey and soy protein.</p></div><div><p>In the end, it comes down to personal preference. So why not experiment with both types of <a href="https://greatist.com/health/best-protein-powder" class="content-link css-q7lbnd">protein powder</a> and see which you like best?</p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="Takeaway"><strong>Takeaway</strong></a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Soy protein powder is a convenient way to increase your daily protein intake. It’s low in carbs and fat and high in nutritional value. Plus, it’s vegan-friendly and can be used in all sorts of recipes, both sweet and savory.</p></div><div><p>Besides boosting protein intake and helping bulk up those muscles, there are also benefits for heart health and potential anti-cancer effects.</p></div><div><p>So, if you’re looking for a protein powder that does it all, soy protein powder is most definitely worth a try.</p></div></div></article><span class="css-zya54r"></span></div><div><div class="css-1k9ym00"><div class="css-uewl2b"><div aria-expanded="false" aria-controls="article-resources" class="css-1dqtdbb" role="button"><p class="css-12jvsp7"><span class="css-1p6d3md icon-hlvideo-minus"></span><span class="css-1p6d3md icon-hlvideo-plus"></span> <span class="css-r1885">10 sources</span><span class="sro">collapsed</span></p></div><div id="article-resources" role="region" class="css-1ugaz02"><ul class="css-va52x2"><li class="css-1ivygmc"><cite><span>Jäger R, et al. (2017). International Society of Sports Nutrition position stand: Protein and exercise.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8">https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8</a></cite></li><li class="css-1ivygmc"><cite><span>Kritikos S, et al. (2021). Effect of whey vs. soy protein supplementation on recovery kinetics following speed endurance training in competitive male soccer players: A randomized controlled trial.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7968192/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7968192/</a></cite></li><li class="css-1ivygmc"><cite><span>Li C, et al. (2021). Daily supplementation with whey, soy, or whey-soy blended protein for 6 months maintained lean muscle mass and physical performance in older adults with low lean mass.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.jandonline.org/article/S2212-2672(21)00006-X/fulltext">https://www.jandonline.org/article/S2212-2672(21)00006-X/fulltext</a></cite></li><li class="css-1ivygmc"><cite><span>Messina M, et al. (2018). No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://journals.humankinetics.com/view/journals/ijsnem/28/6/article-p674.xml">https://journals.humankinetics.com/view/journals/ijsnem/28/6/article-p674.xml</a></cite></li><li class="css-1ivygmc"><cite><span>Pabich M, et al. (2019). Biological effect of soy isoflavones in the Prevention of civilization diseases.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683102/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683102/</a></cite></li><li class="css-1ivygmc"><cite><span>Petroski W, et al. (2020). Is there such a thing as “anti-nutrients”? A narrative review of perceived problematic plant compounds.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600777/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600777/</a></cite></li><li class="css-1ivygmc"><cite><span>Reed KE, et al. (2021). Neither soy nor isoflavone Intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.sciencedirect.com/science/article/pii/S0890623820302926?via%3Dihub">https://www.sciencedirect.com/science/article/pii/S0890623820302926?via%3Dihub</a></cite></li><li class="css-1ivygmc"><cite><span>Rietjens IMCM, et al. (2017). The potential health effects of dietary phytoestrogens.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429336/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429336/</a></cite></li><li class="css-1ivygmc"><cite><span>Technology of production of edible flours and protein products from soybeans. (n.d.).</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.fao.org/3/t0532e/t0532e07.htm">https://www.fao.org/3/t0532e/t0532e07.htm</a></cite></li><li class="css-1ivygmc"><cite><span>Tokede OA, et al. (2015). Soya products and serum lipids: a meta-analysis of randomised controlled trials.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/soya-products-and-serum-lipids-a-metaanalysis-of-randomised-controlled-trials/180FD802B992EE018ED5763CD7F73ECB">https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/soya-products-and-serum-lipids-a-metaanalysis-of-randomised-controlled-trials/180FD802B992EE018ED5763CD7F73ECB</a></cite></li></ul></div></div><div class="css-i94p2o"><div class="css-hnd0c4"><a class="css-fh1b22">FEEDBACK:</a><a class="css-1olys1n icon icon-hl-frown"></a><a class="css-1olys1n icon icon-hl-smile"></a></div></div><div class="css-17pa3jd"><div class="css-1wfhjx3"><div class="button-wrapper facebook"><a class="css-1olys1n facebook button icon icon-hl-facebook" 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Find out which options might boost your energy and performance in your next workout session.</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/fitness/best-pre-workout-for-women;engagement|bottom page content promo click index|5" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Pump, Pump, Pump It Up! 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Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. When she’s not writing, Zia enjoys traveling and chasing after her dogs.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/Me-3-Zia-Sherrell.jpg"},"bioBlurb":{"nodes":["Zia Sherrell is a health copywriter and digital health journalist with over a decade of experience covering diverse topics from public health to medical…"]}}],"medicalReviewers":[{"id":6139,"name":{"display":"Jared Meacham, PhD., RD, CSCS","first":"Jared","last":"Meacham, PhD., RD, CSCS"},"userLogin":"jmeacham","links":{"website":"","facebook":"","linkedin":"https://www.linkedin.com/in/jaredmeacham/","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/jared-meacham-phd-rd-pmp-cscs","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cspan style=\"font-weight: 400\"\u003eDr. Jared Meacham is a registered dietitian, fitness professional, and educator. He manages the global fitness programming for an international development institution, teaches at the university level, and practices dietetics in a variety of settings.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eVirginia Tech, BS, MS.Ed\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eUniversity of Maryland Global Campus, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eLamar University, MS\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eUniversity of New Orleans, PhD\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eUniversity of Texas Permian Basin, MBA, \u003c/span\u003eMPA\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eRegistered Dietitian Nutritionist\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eLicensed Dietitian Nutritionist\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eCertified Strength \u0026amp; Conditioning Specialist (CSCS)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eProject Management Professional (PMP)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eFacility Management Professional (FMP)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAffiliations\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003ca href=\"https://www.eatright.org/\"\u003e\u003cspan style=\"font-weight: 400\"\u003eAcademy of Nutrition and Dietetics\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003ca href=\"https://www.nsca.com/\"\u003e\u003cspan style=\"font-weight: 400\"\u003eNational Strength \u0026amp; Conditioning Association (NSCA)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003ca href=\"https://hendpg.org/\"\u003e\u003cspan style=\"font-weight: 400\"\u003eHunger and Environmental Nutrition (HEN) Dietary Practice Group\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003ca href=\"https://nehp.eatrightpro.org/home\"\u003e\u003cspan style=\"font-weight: 400\"\u003eNutrition Educators \u0026amp; Health Professionals (NEHP) Dietary Practice Group\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003ca href=\"https://www.phcnpg.org/home\"\u003e\u003cspan style=\"font-weight: 400\"\u003ePublic Health \u0026amp; Community Nutrition (PHCN) Dietary Practice Group\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003ca href=\"https://www.scandpg.org/\"\u003e\u003cspan style=\"font-weight: 400\"\u003eSports, Cardiovascular \u0026amp; Wellness Nutrition (SCAN) Dietary Practice Group\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/2022/01/Jared-Meacham-500x500-Bio.png"},"bioBlurb":{"nodes":["Dr. Jared Meacham is a registered dietitian, fitness professional, and educator. He manages the global fitness programming for an international development…"]}}],"editors":[{"role":"Editor","name":{"display":"Lianna Bass"}}],"pinterestImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/11/581604-grt-Soy-Protein-Powder-Benefits-732x549-thumbnail.jpg"},"hideFeedback":false,"isMedicare":false,"isBlog":false,"publishSource":"wordpress","isAmpSupported":false,"categories":[{"name":"Health","slug":"health","link":"/health","children":[]}],"language":{"en":"https://greatist.com/eat/soy-protein-powder-benefits/","x-default":"https://greatist.com/eat/soy-protein-powder-benefits/","current":"en"},"lang":"en","links":[],"colorScheme":"default","isContentSeries":false,"brandCTAs":[],"clusterNavLinks":[],"clusterUrls":[],"clusterLinks":{},"pathingTilesData":{},"pathingCardsData":{},"inArticlePathingCardsData":[],"quantitativeTrustData":{},"isPrependRecipeH2":false,"recipes":[],"hideTabs":false,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-1rj5f61\"\u003eSoy protein is made from soybeans. It contains lots of essential nutrients and can be part of a balanced, healthy diet. However, it’s important to mind your doses and to only opt for high-quality brands.\u003c/p\u003e"},{"tagName":"p","source":"\u003cem\u003eSoya \u003c/em\u003ewanna add more protein to your diet? Well, one of the easiest and cheapest ways to boost your intake is by using soy protein powder."},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"Soy protein powder is made from — \u003cem\u003edrum roll\u003c/em\u003e — soybeans. These little powerhouse legumes are high in fiber and essential nutrients like:"},{"tagName":"ul","source":"\u003cli\u003eiron\u003c/li\u003e\u003cli\u003ecalcium\u003c/li\u003e\u003cli\u003epotassium\u003c/li\u003e\u003cli\u003ephosphorus\u003c/li\u003e\u003cli\u003eomega-3 fatty acids. \u003c/li\u003e"},{"tagName":"p","source":"But wait, there’s more! Soy protein isolate is a complete protein, which means it contains all essential amino acids your body needs to function on fleek."},{"tagName":"p","source":"So, if you’re looking to up your protein game without chugging a gallon of milk or eating an entire chicken every day, soy protein powder is a solid option. Here’s what to know about the many soy protein benefits."},{"tagName":"div","source":"\u003cfigure class=\"css-16ep88b\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-197vr4y\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/11/581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/11/581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/11/581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/11/581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg\" alt=\"soy protein shake\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Feat%2Fsoy-protein-powder-benefits\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F11%2F581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg\u0026description=Soy%20Protein%20Powder%20Benefits%2C%20Dosages%2C%20and%20Risks\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/11/581604-grt-Soy-Protein-Powder-Benefits-header_body.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eTatjana Zlatkovic/Stocksy United\u003c/figcaption\u003e\u003c/figure\u003e"}]},{"id":"what-is-it","title":"What is it?","isCollapsable":false,"header":[{"tagName":"strong","source":"What is soy protein isolate?"}],"body":[{"tagName":"p","source":"Soy protein isolate is a \u003ca rel=\"noopener noreferrer\" href=\"https://www.fao.org/3/t0532e/t0532e07.htm\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eprocessed\u003c/a\u003e protein that comes from soybeans. The beans are dried, flaked, and defatted during the manufacturing process. The beany mix is then washed in either alcohol or water to remove the sugars and fiber. It’s then dehydrated, powdered, and ready to hit the grocery store shelves."},{"tagName":"p","source":"Soy protein isolate has a variety of uses. It’s commonly used as a dietary supplement to help peeps boost their protein intake. It’s also a protein source in food products, such as sports drinks, energy bars, and meal replacement shakes."},{"tagName":"p","source":"BTW, soy protein powder contains around 90 percent protein and is almost carb- and fat-free."}]},{"id":"benefits","title":"Benefits","isCollapsable":false,"header":[{"tagName":"strong","source":"Benefits of soy protein powder"}],"body":[{"tagName":"p","source":"Besides being an excellent source of protein, soy has lots of other things going for it. Here are some of the benefits of soy protein powder."},{"tagName":"h3","source":"\u003cstrong\u003eIt’s good for your heart\u003c/strong\u003e"},{"tagName":"p","source":"Soy is \u003ca rel=\"noopener noreferrer\" href=\"https://www.jstage.jst.go.jp/article/jnsv/66/6/66_502/_pdf/-char/en\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003erich in compounds\u003c/a\u003e that support heart health. In one \u003ca rel=\"noopener noreferrer\" href=\"https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/soya-products-and-serum-lipids-a-metaanalysis-of-randomised-controlled-trials/180FD802B992EE018ED5763CD7F73ECB\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003ereview\u003c/a\u003e, soy was found to lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Because blood fats like LDL and triglycerides can raise your risk of heart disease and stroke, this is a big deal."},{"tagName":"p","source":"Soy is also packed with antioxidants, which scavenge harmful toxins that can damage your blood vessels and lead to heart disease."},{"tagName":"h3","source":"\u003cstrong\u003eIt may have anti-cancer effects\u003c/strong\u003e"},{"tagName":"p","source":"Eating a diet rich in soy products \u003cem\u003emight\u003c/em\u003e help \u003ca rel=\"noopener noreferrer\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429336/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003elower your risk\u003c/a\u003e of certain types of cancer, including breast cancer and prostate cancer."},{"tagName":"p","source":"This is because some cancers rely on hormones to develop and grow. And soy isoflavones — a type of phytonutrient in soybeans — can mimic the hormone estrogen. These isoflavones have both \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683102/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eestrogenic and antiestrogenic effects\u003c/a\u003e. In other words, they can act like the hormone estrogen in some cases, and in other cases, they can block its effects."},{"tagName":"p","source":"These estrogen-like effects may help protect against certain cancers, but more research is needed to understand the full effects."},{"tagName":"h3","source":"\u003cstrong\u003eIt builds muscles\u003c/strong\u003e"},{"tagName":"p","source":"There’s a reason why bodybuilders and athletes love soy protein powder. It’s an effective way to build muscle and improve exercise performance."},{"tagName":"p","source":"Whey protein is often regarded as the gold standard for muscle-building as it’s high in \u003ca href=\"https://greatist.com/health/leucine-foods\" class=\"content-link css-q7lbnd\"\u003eleucine\u003c/a\u003e, an amino acid that just loves to trigger muscle protein synthesis. But, \u003ca rel=\"noopener noreferrer\" href=\"https://journals.humankinetics.com/view/journals/ijsnem/28/6/article-p674.xml\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003estudies show\u003c/a\u003e that soy protein leads to similar gains as whey and other animal proteins."},{"tagName":"p","source":"And you don’t have to be doing hard-core exercise to benefit. \u003ca href=\"https://www.jandonline.org/article/S2212-2672(21)00006-X/fulltext\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eAnother study\u003c/a\u003e of four groups of older adults with low muscle mass proved this point. When the study began, the participants’ protein intake was sufficient according to recommended daily allowances."},{"tagName":"p","source":"One group continued with their standard diet, while the other three also consumed 16 grams (g) of soy protein, whey protein, or a blend of whey and soy each day. And yes, you’ve guessed it. When the study concluded 6 months later, all three protein-supplemented groups had \u003ca href=\"https://greatist.com/fitness/how-to-gain-muscle\" class=\"content-link css-q7lbnd\"\u003egained muscle mass\u003c/a\u003e and strength, but there were no significant differences among them."}]},{"id":"dosages","title":"Dosages","isCollapsable":false,"header":[{"tagName":"strong","source":"How much soy protein should you take?"}],"body":[{"tagName":"p","source":"There’s no magic number when it comes to soy protein intake. The amount you should take depends on your age, fitness goals, and daily protein needs."},{"tagName":"p","source":"According to the experts at the International \u003ca href=\"https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eSociety of Sports Nutrition\u003c/a\u003e, you should get 0.25 g of high-quality protein per kilogram of body weight — with a max dose of 20–40 g per serving."},{"tagName":"p","source":"For maximum benefit, take soy protein powder within an hour of working out. That’s when your muscles cry out for protein to help with repair and growth."}]},{"id":"how-to-use","title":"How to use","isCollapsable":false,"header":[{"tagName":"strong","source":"How to use soy protein powder"}],"body":[{"tagName":"p","source":"One of the great things about soy protein powder is that it’s very \u003ca href=\"https://greatist.com/eat/protein-powder-recipes\" class=\"content-link css-q7lbnd\"\u003eversatile\u003c/a\u003e. You can add it to all sorts of recipes, both sweet and savory."},{"tagName":"p","source":"Here are a few ideas to get you started:"},{"tagName":"ul","source":"\u003cli\u003eSprinkle it on \u003ca href=\"https://greatist.com/eat/chili-oil-how-to-use/\" data-type=\"post\" data-id=\"401973\" class=\"content-link css-q7lbnd\"\u003echili\u003c/a\u003e or \u003ca href=\"https://greatist.com/eat/winter-soup-recipes/\" data-type=\"post\" data-id=\"509863\" class=\"content-link css-q7lbnd\"\u003esoup\u003c/a\u003e.\u003c/li\u003e\u003cli\u003e\u003cspan style=\"\"\u003eMake a \u003ca href=\"https://greatist.com/eat/juicy-grilled-burger-tips-tricks/\" data-type=\"post\" data-id=\"602446\" class=\"content-link css-q7lbnd\"\u003eburger\u003c/a\u003e mix or \u003ca href=\"https://greatist.com/eat/scargods-texas-family-meatloaf/\" data-type=\"post\" data-id=\"473153\" class=\"content-link css-q7lbnd\"\u003emeatloaf\u003c/a\u003e.\u003c/span\u003e\u003c/li\u003e\u003cli\u003eAdd it to your \u003ca href=\"https://greatist.com/eat/warm-smoothies\" class=\"content-link css-q7lbnd\"\u003esmoothie\u003c/a\u003e or \u003ca href=\"https://greatist.com/eat/coffee-protein-shake-recipes\" class=\"content-link css-q7lbnd\"\u003eshake\u003c/a\u003e.\u003c/li\u003e\u003cli\u003eBake it in \u003ca href=\"https://greatist.com/eat/how-to-make-holiday-cookies/\" data-type=\"post\" data-id=\"484313\" class=\"content-link css-q7lbnd\"\u003ecookies\u003c/a\u003e, \u003ca href=\"https://greatist.com/eat/apple-cider-donut-muffins/\" data-type=\"post\" data-id=\"477745\" class=\"content-link css-q7lbnd\"\u003emuffins\u003c/a\u003e, or \u003ca href=\"https://greatist.com/eat/bread-machine-recipes-that-arent-bread/\" data-type=\"post\" data-id=\"601259\" class=\"content-link css-q7lbnd\"\u003ebread\u003c/a\u003e.\u003c/li\u003e\u003cli\u003eMake a high-protein \u003ca href=\"https://greatist.com/eat/easy-potato-pancakes-korean-gamja-jeon-recipe-quarantine-cooking/\" data-type=\"post\" data-id=\"579437\" class=\"content-link css-q7lbnd\"\u003epancake\u003c/a\u003e or \u003ca href=\"https://greatist.com/eat/buttermilk-and-brown-butter-waffles/\" data-type=\"post\" data-id=\"471858\" class=\"content-link css-q7lbnd\"\u003ewaffle\u003c/a\u003e mix.\u003c/li\u003e"}]},{"id":"risks","title":"Risks","isCollapsable":false,"header":[{"tagName":"strong","source":"Risks of soy protein powder"}],"body":[{"tagName":"p","source":"Some folks are concerned about soy protein powder because it contains substances called antinutrients and \u003ca href=\"https://greatist.com/health/foods-high-in-estrogen\" class=\"content-link css-q7lbnd\"\u003ephytoestrogens\u003c/a\u003e."},{"tagName":"h3","source":"\u003cstrong\u003eAntinutrients\u003c/strong\u003e"},{"tagName":"p","source":"Certain plant compounds are \u003ca rel=\"noopener noreferrer\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600777/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003econsidered antinutrients\u003c/a\u003e, including:"},{"tagName":"ul","source":"\u003cli\u003electins\u003c/li\u003e\u003cli\u003eoxalates\u003c/li\u003e\u003cli\u003etannins\u003c/li\u003e\u003cli\u003ephytates\u003c/li\u003e"},{"tagName":"p","source":"These substances may interfere with the absorption of certain nutrients like calcium, iron, and zinc. But the jury is still out on just how harmful excessive soy intake really is."},{"tagName":"p","source":"Soybeans contain phytates. But these antinutrients aren’t something you need to worry about unless your diet is seriously lacking in other nutrients, and soy protein is your primary source of iron and zinc. Plus, processing helps reduce the levels of phytates in soy protein powder."},{"tagName":"h3","source":"\u003cstrong\u003ePhytoestrogens\u003c/strong\u003e"},{"tagName":"p","source":"Because soybeans contain isoflavones that mimic estrogen, some folks worry they could disrupt hormone balance, affect fertility, or even promote cancer growth. But, overall, these concerns \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0890623820302926?via%3Dihub\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eappear unfounded\u003c/a\u003e."}]},{"id":"soy-vs-whey-protein","title":"Soy vs. whey protein","isCollapsable":false,"header":[{"tagName":"strong","source":"Soy vs. whey protein"}],"body":[{"tagName":"p","source":"When it comes to protein powders, you’ve got options. Besides soy protein powder, whey protein powder is a popular choice for peeps not following a plant-based diet."},{"tagName":"p","source":"Whey protein powder is a byproduct of cheese making. It’s a complete protein, providing all the essential amino acids your body needs, and is also relatively low in calories and fat. Plus, it digests quickly, making it ideal for \u003ca href=\"https://greatist.com/fitness/whats-best-source-post-workout-protein\" class=\"content-link css-q7lbnd\"\u003epost-workout recovery\u003c/a\u003e."},{"tagName":"p","source":"So, which is better? There isn’t \u003cem\u003ereally\u003c/em\u003e enough research to say that one is definitively better than the other. Take, for example, this \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7968192/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003esmall study of 10 soccer players\u003c/a\u003e. Researchers compared the effects of whey vs. soy protein supplementation and looked at the players’ performance, muscle damage, and recovery after speed-endurance training. They concluded that increasing daily protein intake to 1.5 g per kilogram with either type of protein helped the players maintain performance. There were minimal differences between whey and soy protein."},{"tagName":"p","source":"In the end, it comes down to personal preference. So why not experiment with both types of \u003ca href=\"https://greatist.com/health/best-protein-powder\" class=\"content-link css-q7lbnd\"\u003eprotein powder\u003c/a\u003e and see which you like best?"}]},{"id":"Takeaway","isCollapsable":false,"header":[{"tagName":"strong","source":"Takeaway"}],"body":[{"tagName":"p","source":"Soy protein powder is a convenient way to increase your daily protein intake. It’s low in carbs and fat and high in nutritional value. Plus, it’s vegan-friendly and can be used in all sorts of recipes, both sweet and savory."},{"tagName":"p","source":"Besides boosting protein intake and helping bulk up those muscles, there are also benefits for heart health and potential anti-cancer effects."},{"tagName":"p","source":"So, if you’re looking for a protein powder that does it all, soy protein powder is most definitely worth a try."}]}],"hasAffiliateLinks":false,"affiliates":[],"propsFor":{"articleResources":[{"displayLink":"tandfonline.com/doi/full/10.1186/s12970-017-0177-8","link":"https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8","title":{"tagName":"span","source":"J\u0026auml;ger R, et al. (2017). International Society of Sports Nutrition position stand: Protein and exercise."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC7968192/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7968192/","title":{"tagName":"span","source":"Kritikos S, et al. (2021). Effect of whey vs. soy protein supplementation on recovery kinetics following speed endurance training in competitive male soccer players: A randomized controlled trial."}},{"displayLink":"jandonline.org/article/S2212-2672(21)00006-X/fulltext","link":"https://www.jandonline.org/article/S2212-2672(21)00006-X/fulltext","title":{"tagName":"span","source":"Li C, et al. (2021). Daily supplementation with whey, soy, or whey-soy blended protein for 6 months maintained lean muscle mass and physical performance in older adults with low lean mass."}},{"displayLink":"journals.humankinetics.com/view/journals/ijsnem/28/6/article-p674.xml","link":"https://journals.humankinetics.com/view/journals/ijsnem/28/6/article-p674.xml","title":{"tagName":"span","source":"Messina M, et al. (2018). 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What You Need to Know","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/06/635453-Whats-the-Link-Between-Anxiety-and-Ink_-732x549-thumbnail.jpg","isNutrition":false,"authors":[{"id":1552,"name":{"display":"Zia Sherrell, MPH","first":"Zia","last":"Sherrell, MPH"},"userLogin":"zsherrell","links":{"website":"http://www.premiumhealthcontent.com","facebook":"https://www.facebook.com/ziahealthwriter","linkedin":"https://www.linkedin.com/in/freelance-healthcare-writer/","twitter":"/ziahealthwriter","instagram":"https://www.instagram.com/ziahealthwriter","tiktok":""},"link":"/authors/zia-sherrell","type":{"value":"expert","label":"Expert"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp data-pm-slice=\"1 1 []\"\u003eZia Sherrell is a \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/common-faq-to-a-health-copywriter\"\u003ehealth copywriter\u003c/a\u003e and \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/about-your-healthcare-copywriter\"\u003edigital health journalist\u003c/a\u003e with over a decade of experience covering diverse topics from public health to medical cannabis, nutrition, and biomedical science. 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