General Discussion Triathlon Talk » Soy Protein powder to supplement my protein after workouts Rss Feed  
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2009-03-04 9:40 PM

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Subject: Soy Protein powder to supplement my protein after workouts

I have never taken any kind of supplement such as this...Anyone else use Soy Protein powder??

Is it any good , does it work, should i bother to use it to help my training??

Thanks a bunch for your input.



2009-03-04 10:00 PM
in reply to: #1998227

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Champion
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Subject: RE: Soy Protein powder to supplement my protein after workouts

mainerunner -

First, let me refer you to a more intelligent source:
Go to www.hammernutrition.com. On the Products list, click on Proteins, and when that page comes up click on "which fuel is right for me?" That will bring you to a lengthy page, towards the bottom of which is a discussion of Protein Powders. Once done with that, and following the comparison of soy vs whey, continue on through the discussion of Recoverite. And that should cover it!

For my own part, yes, over the years I have used both soy and whey for recovery and as general nutritional supplements. I have also used Recoverite since it came out 2 or 3 years ago, and at times I have used the humungous vats of flavored protein powders that are available at health food and sports supplements stores.

Soy is much more palatable for me, but I generally aim to use whey more frequently - mostly for the reasons outlined in the discussion mentioned above. My go-to post-workout choice these days is Recoverite, and I have a feeling it will be that way throughout the season. However, I will use soy and whey when I'm after something a bit different than Recoverite. And, I'll add that I use Hammer Soy and Hammer Whey.

2009-03-04 10:09 PM
in reply to: #1998227

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Elite
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Subject: RE: Soy Protein powder to supplement my protein after workouts

You can get some good information and good products from Hammer .  You can also come away thinking that without Hammer, there's no way you can compete.  If you're good at critical thinking, you shouldn't get swayed too much...

Bottom line, I use a combination of whey, caesin and soy, but use soy the least and only in combination with the others.  Brand name isn't as important, but I do think it's good to stick with a brand that can be trusted to provide quality protein. I also prefer mixes that are high calorie and have a moderate level of carbs.  Then again, I'm trying to gain some fat, so do what's best for you.

As far as its use:

-between meals to aid in building muscle and to keep energy levels up
-immediately after workouts to help in recovery
-before bed

 I think it helps, but to each their own!

2009-03-04 10:16 PM
in reply to: #1998227

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Master
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Subject: RE: Soy Protein powder to supplement my protein after workouts
i use whey - after lifting and a lot of times after a hard or long workout. . i think it helps reduce muscle fatigue. . . atleast it seems like it does!  i usually just mix a scoop w/some milk and mix it up and chug it!
2009-03-04 11:31 PM
in reply to: #1998307

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Subject: RE: Soy Protein powder to supplement my protein after workouts

Steve, I thank you for t the insite and I will check out that information right now.

Take care

2009-03-05 1:29 AM
in reply to: #1998227

Elite
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Subject: RE: Soy Protein powder to supplement my protein after workouts
Let me add one more good word for whey protein. Soy is not the best quality protein source.

Should you supplement with extra protein? That depends who you believe. I believe that there is no such thing as too much protein. Well okay, if you're taking in 400 grams of protein per day, that's probably a bit much. But an active person should shoot for 1 gram of protein per pound of bodyweight (yes, the formula mixes metric grams with pounds).

Let me preempt some of the naysayers who I'm sure will say that consuming too much protein will damage your kidneys yada yada. First, 1 gram of protein per pound of bodyweight is not too much. Second, the warning that protein can damage kidneys was based on data collected from people who already had kidney problems. This is not a concern for a healthy person, unles of course you go for 400 grams per day, which I don't recommend.

And if you need to lose some fat, and I have no idea if you do or don't, eating more protein will help. Protein digests more slowly than carbs and is very satiating, so you feel fuller, longer.

Protein is good for you any way you cut it.


2009-03-05 4:47 AM
in reply to: #1998227

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Subject: RE: Soy Protein powder to supplement my protein after workouts
mainerunner - 2009-03-04 9:40 PM

I have never taken any kind of supplement such as this...Anyone else use Soy Protein powder??

Is it any good , does it work, should i bother to use it to help my training??

Thanks a bunch for your input.

 

How about a big glass of vanilla soymilk instead? It's yummy.

2009-03-05 8:25 AM
in reply to: #1998227

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Master
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Subject: RE: Soy Protein powder to supplement my protein after workouts

Whey for quick absorption after workouts

Casein for longer absorption throughout the day

Get a blend or one of each.  Soy isn't the best for muscle recover imo but is included in alot of the blends.  I'm not sure of the hammer site listed, but check out bodybuilding.com too and compare.  Good prices, quick delivery.  I've been ordering form there for a few years.  Alot of decent articles too, just temper what you take away knowing most of it geared towards those who aren't endurance athletes.

edit: If you end up on bodybuilding.com let me know if you have questions.  I'm familiar with the different brands.  If you are budget conscious, I'd go with optimum whey 5lbs - pure whey at a good price per serving.  Casein starts getting a little more expensive.  Then if you can swing a little more the BSN Syntha-6 is a great blend I used to take.  Right now though I go with the EAS Myoplex MRP Packets because they are easier for me to carry around and include some more carbohydrates etc that I need and am generally always running around so difficult for me to get otherwise in the morning after my workout.  MRP cost per servings are going to be pricier though and if you not lazy like me you can get the same nutrition elsewhere.  Blending whey with milk and oats is good method to get what you need too....



Edited by acumenjay 2009-03-05 8:32 AM
2009-03-05 8:32 AM
in reply to: #1998227

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Runner
Subject: RE: Soy Protein powder to supplement my protein after workouts

Huh.  I just eat some food.

2009-03-05 8:45 AM
in reply to: #1998781

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Cycling Guru
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Subject: RE: Soy Protein powder to supplement my protein after workouts

Mmmmmmm, phyto-estrogens ........... yummy, just what a growing boy needs!!

Hey, we already shave our legs and wear spandex all the time, no reason NOT to continue the transition to being a woman by adding all the extra estrogen to our diet by using soy!

Money mouth

2009-03-05 8:51 AM
in reply to: #1998781

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Subject: RE: Soy Protein powder to supplement my protein after workouts

There's something to be said for just eating some food.

 

~1350 calorie / 10.5 mile run this am:

large coffee (w/sugar & 2%) for breakfast,

bottle of gatorade during the run

pb & j with rice milk for breakfast post run

another large coffee (w/sugar & 2%) post breakfast -- decaf this time

 

Breakfast breakdown (I was curious) - not including coffees or gatorade:

Organic PB: 420 calories / 32g fat / 12g carb / 16g protein

Whole grain bread: 140 calories / 3g fat / 26g carb / 8g protein

all-fruit Jam: 80 cal / 20g carb / 0g fat / 0g protein

12 oz rice-milk: 180 cal / 4g fat / 35g carb / 2g protein

820 calories / 39g fat / 73g carb / 26g protein



2009-03-05 8:55 AM
in reply to: #1998808

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Subject: RE: Soy Protein powder to supplement my protein after workouts
Daremo - 2009-03-05 8:45 AM

Mmmmmmm, phyto-estrogens ........... yummy, just what a growing boy needs!!

Hey, we already shave our legs and wear spandex all the time, no reason NOT to continue the transition to being a woman by adding all the extra estrogen to our diet by using soy!

Money mouth

 

It's counter-acted by all the hormones in our meat and dairy.



Edited by lrobb 2009-03-05 8:56 AM
2009-03-05 8:56 AM
in reply to: #1998227

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Subject: RE: Soy Protein powder to supplement my protein after workouts
beat - and tastiest - and cheapest! recovery drink: 2% chocolate milk. mmmmm
2009-03-05 9:05 AM
in reply to: #1998781

Subject: RE: Soy Protein powder to supplement my protein after workouts
Scout7 - 2009-03-05 9:32 AM

Huh.  I just eat some food.

x2. Chicken, tuna, fat-free yogurt or some peanut butter seems as good as anything.  

And another plug for chocolate milk - delish! (Or rather, chocolate soy milk, in my case, since regular milk makes my tummy unhappy)



Edited by wurkit_gurl 2009-03-05 9:06 AM
2009-03-05 9:17 AM
in reply to: #1998841

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Subject: RE: Soy Protein powder to supplement my protein after workouts
lrobb - 2009-03-05 9:55 AM  It's counter-acted by all the hormones in our meat and dairy.

At which point someone wouldn't need to add extra protein!

(But for all those freaky vegans and vegetarians out there, they get stuck with the soy crap all the time as their main protein source).

2009-03-05 9:48 AM
in reply to: #1998827

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Subject: RE: Soy Protein powder to supplement my protein after workouts
lrobb - 2009-03-05 9:51 AM

There's something to be said for just eating some food.

Well, of course, but I take it the original poster is looking to supplement existing protein intake and that doesn't imply they want to do so by simply consuming more food.  Consider your breakfast totals: 

lrobb - 2009-03-05 9:51 AM

 820 calories / 39g fat / 73g carb / 26g protein 

If they want another 26 grams of protein they have to consume another 800 calories (a significant amount of which come from fat)?  Consider that a high end whey protein supplement will deliver something like this per serving: 225-300 calories / 1 g fat/ 0 - 1 g carb (0 sugar) / 60 g protein

Whether or not they *need* the supplement is a debate I'm not qualified to adjudicate nor do I care to as I see little reason to make generalizations about protein needs across different people.  Whatever works.



2009-03-05 9:59 AM
in reply to: #1998227

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Master
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Subject: RE: Soy Protein powder to supplement my protein after workouts

I take my Super-Soy Protein Shake (chocolate) every single day in the morning....before my work-outs..It's my daily breakfast...LOL....Works perfect for me...and...I don't know why are some BTs here are opposed or against that...LOL

Have a nice day!!!! and Good Luck!!!

2009-03-05 10:02 AM
in reply to: #1998227

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Subject: RE: Soy Protein powder to supplement my protein after workouts

While I totally understand the individual nutritional needs vary quite a bit, how does one know they need extra protein????  I'd hazard that 99% of the people pile it in after a workout because it is what they were told is the right thing to do.

The need for post-workout food is key to rebuilding muscle fiber (proteins) and replenishing glycogen stores (carbs) and giving ourselves the opportunity to work out again later or the next day.  But we are talking after intense or long workouts there, not every day run of the mill stuff.  Logic tells us that just eating normally will work.  Sports nutrition industry tells us we need to cram a bunch of stuff into our body after even a 1/2 hour workout.  One of those is way wrong ......... and it ain't logic ........



Edited by Daremo 2009-03-05 10:03 AM
2009-03-05 10:39 AM
in reply to: #1999045

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Subject: RE: Soy Protein powder to supplement my protein after workouts
Daremo - 2009-03-05 11:02 AM

While I totally understand the individual nutritional needs vary quite a bit, how does one know they need extra protein????  I'd hazard that 99% of the people pile it in after a workout because it is what they were told is the right thing to do.

The need for post-workout food is key to rebuilding muscle fiber (proteins) and replenishing glycogen stores (carbs) and giving ourselves the opportunity to work out again later or the next day.  But we are talking after intense or long workouts there, not every day run of the mill stuff.  Logic tells us that just eating normally will work.  Sports nutrition industry tells us we need to cram a bunch of stuff into our body after even a 1/2 hour workout.  One of those is way wrong ......... and it ain't logic ........

Ditto this.  For endurance athletes, carbs are actually the more important thing to replace post-workout.  Some protein with that is good, but most people probably don't need to go overboard (I'm a big fan of the galss of chocolate milk now and then). 

If you are really concerned, track your diet through a nutrition log for awhile and see how much of different nutrients you are getting (also pay attention to what you are getting in the periods shortly after workouts).  Then consider whether you need to make any dietery changes or consider some form of supplementation.

2009-03-05 10:45 AM
in reply to: #1998227

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Subject: RE: Soy Protein powder to supplement my protein after workouts
Yeah, I agree with JK and Rick and I only use a protien supplement as part of a fruit, milk, and protien shake recovery drinks on the weekend following a my long rides and runs. Why? Taste good to me and is easy to get down after the long workouts.
2009-03-05 10:46 AM
in reply to: #1998845

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Subject: RE: Soy Protein powder to supplement my protein after workouts

trishie - 2009-03-05 9:56 AM beat - and tastiest - and cheapest! recovery drink: 2% chocolate milk. mmmmm

x2



2009-03-05 12:46 PM
in reply to: #1998227

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Subject: RE: Soy Protein powder to supplement my protein after workouts

"Position of Dietitians of Canada, the American Dietetic Association,
and the American College of Sports Medicine:" 1.2 to 1.4 g/kg/day for endurance athletes

So an 80 kilo guy/gal (~176 pounds) would need ~104g.

So

PB&J = 26g protein

8oz bbq chicken sandwhich on wholegrain wheat= 64g protein(chicken) + 8g protein(bread)

1 cup baked beans = 14g protein

12 oz skim milk = 12g protein

= 124  grams of protein, and we haven't made it to dinner yet. It's just not that hard to get all you need by eating real food.

In addition, I'm aware of at least one study done on cyclists showing no performance benefit with whey protein supplementation.

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