Difference between soy protein and whey protein: Comparison of amino acid content
Protein supplements are widely used to support muscle repair and growth.
There are soy protein and whey protein, and in order to make effective use of each, it is important to understand their characteristics and benefits.I was curious about these differences, especially the differences in amino acid composition (content), but I couldn't find any comprehensive articles, so I looked it up.
Difference between soy protein and whey protein
Before getting into the main topic, I will summarize the comparison between soy protein and whey protein.
Raw materials, characteristics, and costs
- Protein :
- Vegetable protein extracted from soybeans.
- It has a powdery consistency and may have a unique taste and aroma similar to soy milk.
- Whey protein :
- Animal protein extracted from milk.
- Tastes like non-fat milk
Depending on the product grade and processing method, soy protein tends to be cheaper than whey protein.
Digestion and absorption rate:
- Protein:
- The rate of digestion and absorption is relatively slow, and amino acids are continuously supplied to the muscles.
- After 30 minutes, the blood amino acid concentration gradually increases.
- Whey protein:
- It is digested and absorbed quickly, providing amino acids to the muscles quickly.
- Blood amino acid concentration reaches its peak in 30-60 minutes.
Comparison of amino acid content (composition ratio)
Although not all manufacturers disclose the amino acid composition of their raw materials,SAVASとBodyWing,Nichigahad information on the amount of amino acids per 100g of protein.
Content differences depending on manufacturer
This is about the amino acid composition of soy protein.
Differences in raw material suppliers?There may be, but there seems to be almost no difference between manufacturers.
Comparison of soy protein and whey protein
This is a comparison of the amino acid content of soy protein and whey protein (values are average values for Sabbath and Body Wing)
You can read the following trends.
- Protein:
- Contains more non-essential amino acids than whey protein.
- In particular, amino acids such as arginine, glutamic acid, and cysteine are relatively high.
- Whey protein:
- Contains more essential amino acids than soy protein.
- High content of BCAA (branched chain amino acids) such as leucine, isoleucine, and valine.
BCAAs are said to be effective in increasing exercise endurance, muscle synthesis, and reducing muscle pain.
Arginine is an amino acid that is useful for widening blood vessels, making it easier for blood to pass through, and for removing excess ammonia from the body.Glutamine has a role in protecting the stomach and intestinal tract, and cysteine activates functions such as macrophages, leading to increased immunity.
Purpose and appropriate drinking method
To summarize from the above,
- Protein:
- Recovery from fatigue.Preventing body odor from worsening through protein intake, improving intestinal environment and immunity.
- Supports muscle synthesis and recovery on off-days by providing a continuous supply of amino acids.
- Vegans, people with dairy allergies, or those who prefer plant-based protein.
- Whey protein:
- Suitable for people aiming to improve sports performance or increase muscle mass.
- Because it is absorbed quickly, it is used to promote muscle synthesis and recovery before and after training.
However, the optimal protein choice may vary depending on each individual's nutritional needs and physical condition, so it is important to choose according to your individual circumstances.
Soy protein that I used as reference this time: