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General Health & Fitness
Nutrition and Supplements
Soy protein may increase lean mass during resistance training similarly to whey protein
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<blockquote data-quote="BigTex" data-source="post: 268670" data-attributes="member: 43589"><p>Here are the current thoughts on protein intake/supplementation and resistance training. The <strong>International Society of Sports Nutrition</strong> recommends that acute protein doses should contain as much as 3g of leucine. As long as you are taking in 1.4–2.0 g protein/kg body weight/day of a full amino acid profile protein, as well as distributing these protein doses every 3–4 h, across the day, you will be fine. Muscle protein synthesis can remain elevated for up to 72-hr postexercise, so total protein intake from what ever source is very important during this time period. Remember, it is important that your protein source include a balanced array of the 9 essential amino acids (EAAs), plus about 3g of leucine/day. If you absolutely prefer soy protein supplements, to obtain 3 g of leucine, you need ∼38 g of soy protein, consumed over a period of 24 hours.</p><p></p><p>There is evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals. This is most likely due to the increased TEF (thermic effect of food).</p><p></p><p>[URL unfurl="true"]https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8[/URL]</p><p></p><p>I personally will not touch soy protein ONLY because of past experience with it. In the early 80's soy protein was all that was available. I used it, but it taste so bad you would almost gag drinking the stuff. Hopefully they have improved the taste some.</p></blockquote><p></p>
[QUOTE="BigTex, post: 268670, member: 43589"] Here are the current thoughts on protein intake/supplementation and resistance training. The [B]International Society of Sports Nutrition[/B] recommends that acute protein doses should contain as much as 3g of leucine. As long as you are taking in 1.4–2.0 g protein/kg body weight/day of a full amino acid profile protein, as well as distributing these protein doses every 3–4 h, across the day, you will be fine. Muscle protein synthesis can remain elevated for up to 72-hr postexercise, so total protein intake from what ever source is very important during this time period. Remember, it is important that your protein source include a balanced array of the 9 essential amino acids (EAAs), plus about 3g of leucine/day. If you absolutely prefer soy protein supplements, to obtain 3 g of leucine, you need ∼38 g of soy protein, consumed over a period of 24 hours. There is evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals. This is most likely due to the increased TEF (thermic effect of food). [URL unfurl="true"]https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8[/URL] I personally will not touch soy protein ONLY because of past experience with it. In the early 80's soy protein was all that was available. I used it, but it taste so bad you would almost gag drinking the stuff. Hopefully they have improved the taste some. [/QUOTE]
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General Health & Fitness
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Soy protein may increase lean mass during resistance training similarly to whey protein
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