The Scary Truth About Soy Protein and Bodybuilding

Marc David

Inevitably there?s a myth that soy protein is horrible for bodybuilding and that if you are any where near serious about working out or building muscle you will stay away from it. In fact, some sites show ?studies? that soy protein and soy products can be detrimental to your health. And while it?s true that early claims of soy wonders might not be entirely true, there?s also myth that soy protein is bad.

First off, there?s a concept called the Biological Value Scale that was developed to measure the quality of specific proteins. It basically rates how efficiently your body will use a given protein source. The higher the BV (biological value), the more amino acids and nitrogen your body is retaining from the foods you eat. In sum, it becomes a way to measure the potential for quality muscle growth and strength.

There was a time when egg whites were at the top of the BV with a score of around 100. Since then, whey proteins have toped out the scales around 106-159 BV. This means that whey protein is better used for quality muscle growth.

But first a warning!

This doesn't mean that all you would utilize is whey protein for all your needs. Many times bodybuilders will use a variety of proteins depending on the BV and the times of day and if they just finished a workout.

Let me explain? Your protein needs in the morning are different then the middle of the day and are different again AFTER a workout and again different before bed.

All this means is that no one protein is the best for any given time. But before I get lost... let me show you the biological value scale in a simple form.

Type of Protein :: Biological Value Rating

Whey: 106-159 Egg: 100 Cow?s Milk: 91 Fish: 83 Casein: 80 Beef: 80 Chicken: 79 Soy: 74 Wheat Gluten: 54 Kidney Beans: 49

For all these reasons, you can and should see that soy protein is listed lower. That just means it?s not the most anabolic of proteins for optimal muscle growth.

But don?t get me wrong...

This doesn't mean you shouldn't eat soy protein if you enjoy it. It simply means that barring any religious beliefs or personal preferences, soy would not be the ideal protein source for enhanced muscle gains. This doesn't mean you cannot have it or that it?s bad for you.

In fact, let?s continue on with a little example.

John Q. Public 13% body fat 184 lbs 160 lbs of LBM (lean body mass)

For simplification we'll just say that for every LB of LBM (pound of lean body mass) John wants to get 1 g of protein.

John should be consuming 160 g of protein a day.

Here?s where the myth and some problems come into play! Read carefully.

If you get a vast amount of your protein from less BV sources then optimal (beans, soy) you will not prime your muscles for optimal anabolic growth. John shouldn't be getting 150+ grams of soy protein a day IF he wants to create the most muscle mass and he has no personal reasons not to use better quality sources.

John also won?t be in jeopardy of losing muscle or wasting his efforts if he ingests small quantities of soy proteins because he likes them. Having soy in his cereal is not going to make a difference.

The myth that soy will cause men to produce estrogen is when VAST quantities are ingested. Far beyond what any rational person would want to do on a prolonged basis.

A bodybuilder that has soy will not feel any differences, be any less anabolic then another person who does not consume soy at all.

Fact: A long-term metabolic balance study in young men to assess the nutritional quality of an isolated soy protein and beef proteins (VR Young, A Wayler, C Garza, FH Steinke, E Murray, WM Rand, and NS Scrimshaw) was published in 1984 by the American Journal of Clinical Nutrition. Am. J. Clinical Nutrition, Jan 1984; 39: 8 - 15.

After 84 days of two groups, one totally isolated soy protein and the other on beef proteins, found a conclusion that:

"Body cell mass measurements did not reveal any deterioration in protein nutritional status. These observations confirm the prediction, derived from previous short-term nitrogen balance studies, that the nutritional quality of isolated soy protein is high and that this plant protein can serve as the sole source of essential amino acids and nitrogen for protein maintenance in adults."

So let me summarize and review...

Soy is not the most biological available source for optimal anabolic muscle growth. If you were to finish a workout, you would want to ingest some high quality whey protein vs. soy proteins. However, simply having soy doesn't mean it?s bad for bodybuilding unless you are getting a majority of your protein from soy products. Then it?s not optimal. You?d also need to ingest quite a bit on a daily basis for any negative effects of soy to manifest (specifically aimed at males in this sentence).

Women bodybuilding, determining your body type.

An article describing how to determine your body type. Female bodybuilding.

One time, a successful bodybuilder once told me that bodybuilding is 80% knowledgeable training and 80% nutrition. It is quite obvious this strong-armed man did not have strength in math, but never the less he was successful in pursuing a bodybuilding lifestyle. Wait a minute that was me who said that. Oh boy.

To determine what kind of nutrition and training you should follow, you must first determine what type of body style you have. It is not imperative to do this but it does help you achieve your desired effect. The three types of body styles are Ectomorph, Mesomorph and Endomorph.

Ectomorph: This type of person has a hard time putting on weight. That includes fat or muscle. Typically a thin, wiry type of build. In the bodybuilding circle this is a hardgainer. This person can eat anything all the time and will not gain an ounce. Usually a tad bit high strung. Just like someone hooked them up intravenously with double strength espresso. At the office, they can eat a bag of chips and wash it down with a soda and then go to break eating even more. For a bodybuilding diet this person can eat all the bread, rice and potatoes they want. Ectomorph must do enough cardio work to keep the heart healthy.

Mesomorph: This type of person can generally put on muscle very easily. They have more of an athletic build. Broad shoulders, wide back and thick thigh muscles are some of the characteristics of this type. This person does have to watch what they eat or they will be adding fat on their body. This person might have an aggressive type of behavior. Do first, ask later mentality. For the bodybuilding diet, eat enough calories to maintain and build muscle, but keep it a very clean and healthy diet or you will put on the fat. Do enough cardio work to keep the fat off. But dont overdo it or you will waste away your hard-earned muscle.

Endomorph: The only thing this type of person has to do is look at food and they gain weight. And not the right kind of weight. Some possible characteristics are narrow shoulders or a pear shaped body. Watching their diet is a big problem for this person. This person might have to monitor their health more closely for heart disease later in life. This person must strive to keep an active lifestyle to burn the calories. The bodybuilding diet, eat low calorie foods such as vegetables and fruits. Preferably in whole and natural form. Protein should come from very lean sources.

You can be a combination of two or even all three-body types. You can be a bodybuilder no matter what type of body you have. Its just that some will have an easier time than others will. After deciding on the type of body you have you can adjust your workout accordingly.

The author, Kevin Doberstein is a writer for www.nature-boy-bodybuilding.com. The site is dedicated to natural bodybuilding and preserving nature and wildlife. Water, forest, soil and wildlife conservation is paramount to Nature boy. You can contact Nature boy at natureboy_bodybuilding@hotmail.com

Choosing a Home gym-Fitness equipment

Limited time due to a busy schedule of balancing work and family can prevent anyone from regular exercise at the gym. A home gym, however, could just be the solution to incorporate fitness into your daily routine. With the variety of fitness equipment available, how do you select which is right for you? Consider the following during your planning and purchase.

Fitness goals. Determine your fitness goals. Deciding your fitness goals before you start your equipment selection will help you make a wiser purchase. Do you want to perform strength training to reshape your muscles? Boost your energy or loss weight through cardiovascular exercise? If you want to strength train, decide the muscle groups you want to target. Here is a list of the major muscle groups for you to keep in mind when considering what equipment is right for you:

Pectoralis major and minor (chest)

Deltoids and trapezius (shoulders)

Latissimus dorsi, teres major and minor, rhomboid (upper back)

Biceps, brachialis (front of arms)

Triceps (back of arms)

Gluteus maximus (buttocks)

Quadriceps (front of thighs)

Hamstrings (back of thighs)

Gastrocnemius, soleus (calves)

Rectus abdominis, obliques (abdomen)

Erector spinae, quadratus lumborum (lower back)

Sternocleidomastoids, scalene, splenii (neck)

Space. Before you decide to make a purchase, designate a place specifically for your home gym. Ensure you have adequate space to accommodate everything in the home gym. You should measure the dimensions of your room, (the length, width and height) to have available when purchasing the equipment.

Equipment. After you have determined your fitness goals, shop for equipment, which will help you to meet them. Examples of equipment for aerobic exercises are treadmills, stationary bicycles, and stair-steppers. You could even invest in a television to workout with aerobic tapes or view your favorite show while jogging on your treadmill. http://home-gyms-fitness-equipment.blogspot.com/

Strength training equipment can include free weights such as "dumbbells" or "barbells", or a multi-station machine (also known as a home gym). If you plan to lift heavy free weights you may need a lifting partner. Your partner will help you check your form and monitor safety. For more equipment ideas, you could take a tour of a fitness center.

Cost: Ask yourself, how much money do you want to spend. Most fitness equipment can range from $500-$1000 and more if you want a total body work out. Typically, quality equipment is priced in the upper range.

A Test Ride. Always test the equipment before you buy it. Test the machines for comfort and satisfaction.

Talk to the Experts. Purchase your equipment from a fitness specialty store. These stores specialize in fitness equipment and provide a broad selection for you to choose from. Specialty fitness stores would also employ certified associates to address your questions regarding exercise equipment.

Increase your Knowledge. Be certain you increase your knowledge of weight training safety and proper technique to reduce injury. Read directions for your fitness equipment and follow them.

Remember! Choosing equipment and exercises, which are fun for you, will help you to keep at it and enjoy it. Stop by: http://www.fitnessandkids.com/adult_fitness_equipment.html for some great prices on home gyms-fitness equipment.