Soybeans are a type of leguminous plant that contains high levels of protein and fewer amounts of fats. For this reason, soybeans are slowly becoming a delicacy for most vegan bodybuilders. The most assured way of meeting your daily protein intake is by indulging in protein shakes. The two most common types of protein shakes include soy and whey protein.
On top of what you already know, let me highlight some of the benefits of soybeans in the bodybuilding and mass gaining process.
Using soybeans for bodybuilding starts with a blender
As stated earlier, soy protein is a real deal to bodybuilders looking forward to gaining lean muscle mass and reducing body fat. There are several soy protein powders in the market today to choose from. Soy protein shake, when taken before a workout, will provide an increase in metabolism and help burn abdominal fat fast.
Soya Chunks are a great alternative for quick bodybuilding meal prep
Defatted soy flour is a secondary product made while producing soybean oil. It contains 52.4 grams of protein per 100 grams. The same mass quantity of chicken breast contains 27 grams of protein. This makes ‘chunks’ a more cost-efficient and accessible protein source for Indians & other South Asians.
How much should I eat per day?
According to Harvard Men’s Health Watch, “To determine your daily protein intake, you can multiply your weight in pounds by 0.36”.
That means a Male that weighs 68kg should consume 50 grams of protein if they live a sedentary life and 20% more if they are physically active.
The calories in soy helps you gain weight. To gain weight successfully using soy, have a one meal replacement of soy shake during the day and indulge in your regular diet. This will enable you to gain at least a pound a week without major diet changes.
- Soybeans will help you feel fuller for longer and reduce sugar cravings in the long run. The soy protein, when taken two to three times a day, will enhance muscle building.
Homemade soy shakes allow you to control the ingredients so that you can perfectly tailor your weight gain journey. You can add strawberries and peanut butter to increase your calories intake up to 500 calories per serving
- Alternatively add whey protein to your soy shake at a ratio of 2:1 and take two to three times a day to increase muscle building and recovery.
1. Soy is a complete protein
Soybeans contain nine amino acids that are essential for cell integrity and functioning. Soybeans contain a excellent amino acid profile that helps increase strength during workouts and muscle recovery afterward.
The amino acids found in soybeans include – valine, histidine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and isoleucine. The body absorbs these amino acids for different physiological processes.
- Soybeans contain the right amount of calories. You need to increase your intake of up to 4 scoops a day if you need to build muscles and gain weight.
2. Excellent source of lean protein
Soy milk and tofu, for instance, contain a complete amino- acid profile to help boost your energy after intense workouts. The soybeans contain fewer fats as compared to other sources of animal proteins.
Soy protein isolates found in stores are packed from defatted soybeans and have less than 2% oil. This composition does not cause bloating or any gastrointestinal disturbance when consumed.
3 Contains vitamins and nutrients
Soybeans are a great source of vitamin B complex and Vitamin E. These two vitamins help improve one’s metabolism and convert fats into energy, this way you can significantly enhance your workout experience.
- Soybeans contain several minerals such as zinc, phosphorus, iron, and potassium to boost one’s immunity.
4. High levels of tolerance
Soy protein is vegan – friendly. It is, in fact, the easiest way for a vegetarian to ensure that they eat enough proteins as said earlier.
Soybeans or any other soy compounds are suitable for individuals that are lactose intolerant. Some proteins for mass gainers may contain lactose that often leads to gastrointestinal problems. Soy proteins do not contain any lactose and therefore fit for your consumption any time.
5. Help reduce cholesterol
Soybeans will help you get rid of bad cholesterol from the body in no time. Most men over 40 have cholesterol issues in America. The soy protein mainly helps reduce plasma cholesterol levels. This means that they inhibit deposition of harmful cholesterol to the tissues and cells in the body.
Soy protein and whey mass gainers contain less saturated fat to help you regulate your cholesterol levels and build muscles the healthy way. Good cholesterol helps one fuel their workouts by providing constant energy.
Cholesterol found in soybeans:
- Helps boost brain function
- Helps produce adrenal hormones
- Stimulates steroidal hormones such as vitamin D and estrogen.
- Helps renew cell composition.
6. Flavones in soybeans
Isoflavones are plant-based compounds responsible for the generation of phytoestrogen that mimics the function of the estrogen hormone in human beings. Even though, research has shown that isoflavones contain a weaker form of estrogen that will not cause fatigue and bloating.
Research has shown that soybeans reduce the levels of actual estrogen in the body. Soybeans have a significant amount of genistein and daidzein that attaches to the estrogen receptors. During the attachment process, the two compounds inhibit the production of natural estrogen in human beings.
Isoflavones will help:
- Stimulate muscle recovery after intense workout and also increase bone strength
- Reduce bad cholesterol because they are full of antioxidants properties.
7. Arginine in soybeans
Arginine is a form of amino acid that helps stimulate nitric oxide production in the muscles. This way blood supply to the tissues is improved. Arginine is vital when it comes to bodybuilding because of its ability to improve stamina and endurance.
Arginine is also essential in getting rid of free radicals that cause stress in the human body cells. Free radicals lead to abnormal function of the protein cells of the bodybuilders. The extent of free radical formation will depend on factors like the intensity of the workouts and duration.
- Soybeans help bodybuilders deal with oxidation stress thus ensuring that they maintain a good and healthy level of muscle cells.
The non- oxidative nature of soybeans is excellent for fat metabolism and salt monitoring. Salt is essential when it comes to bodybuilding; it strengthens the muscles and increases muscle recovery by quickly relaxing the blood vessels and improving blood supply.
8. Antioxidant properties of soybeans
Research has shown that soy contains better antioxidant protection than most mass gainers in the market today. This is good news for busy builders, especially after workouts.
Soybeans compounds can be taken before and after a workout to speed the process of muscle recovery.
What about my testosterone?
I get you! There have been several studies concluding that soybeans may decrease your sperm count and lower its quality.
This is our take; you need not fear, most if not all of the studies are not conclusive, they in fact lack standard evidence that soy could have a negative impact on sperm production. We recommended that you take soy in the right quantity and add some whey protein or casein so that you get a full pack of energy to grow your muscles the healthy way.
How to use Soybeans for bodybuilding? Like any other legume.
In conclusion, Soybeans are already a delicacy for most vegetarians. Because of the soy protein’s rich amino acid profile, it is recommended that even the meat eaters include soybeans in their diet.
The soybeans benefits are hard to ignore when it comes to bodybuilding and fitness. Soy protein powders are available for convenience after workouts. There is no excuse for not including soybeans into your fitness diet.