Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
|
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Beginning-Bodybuilding e-Newsletter
What Every Beginner Should Know But Probably Doesn't
April 20, 2006
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Beginning Bodybuilding Q & A
with Marc David
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Archived Editions
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Frankly I'm amazed I didn't figure this out before but the
service I'm using now (boring details) allows me to archive
past editions. I'll make a note of this on the footer of
any future newsletters but if you are interested in
something you missed or want to look at past archives of
the Beginning-Bodybuilding newsletter, I welcome the views
at this location:
http://www.aweber.com/z/article/?bgfb
For those that use RSS and would prefer to use that
feature, this list has one of those too!
http://www.aweber.com/z/rss/?bgfb
Anyway, past editions will be there for anybody
interested.. moving onto the deadly dangers of soy protein
and bodybuilding!
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Question:
Hi Marc,
I really would like to know if Soy beans and soy products
are good for body building and if not why. I know soy
products are rich in protein.
Thanks,
Sincerely yours,
Phrank.
Answer:
Phrank,
Good news!
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).
Phrank, I hope this answers your question. Soy gets a bad
rap when it comes to bodybuilding. It's not a bad product
at all. I personally don't avoid soy products (soy beans,
soy milk) but it's also not anywhere near a noticeable or
significant part of my daily protein intake. It's just
part of my daily food intake and nothing that bothers me in
the least.
Thanks very much!
Best regards,
Marc David
P.S. If this email was forwarded to you and you would
like to get your own subscription, go to:
http://www.beginning-bodybuilding.com
or send an email to bgfb@aweber.com
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
HAVE A QUESTION?
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Need Some Answers N O W ?
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
If you don't have a copy of "The Beginner's Guide" yet,
grab one today at: http://www.beginning-bodybuilding.com
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Recommend the Beginner's Guide to Fitness & Bodybuilding
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
If you have a website or e-zine and you would like
to earn extra funds by recommending Marc's Beginner's Guide
e-book, visit the affiliate page here:
http://www.beginning-bodybuilding.com/affiliates.htm
- - - - - - - - - - - - - - - - - - - - - - - - - - - -
_____________________________
|
Printable Version
The Scary Truth About Soy Protein... - 
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread
