Whey protein or soy, which one is effective for building muscle?

High protein foods are often the main intake recommendation for people who want to build muscle, even to the point where it is recommended to use protein supplements. Most protein supplements are fortified with two types of protein, namely soy and whey. Both are needed by the body, but which is better for building muscle: whey protein or soy?

What's the difference between whey protein and soy protein?

In fact, these two types of protein have the same function in the body: to build and shape tissue, including muscle tissue. But both have different ways of working in the body.

Whey protein is a protein that is obtained from animal food sources and is found in milk and its products. Meanwhile soy protein is found in plant foods, such as beans.

Because it is obtained from different sources, of course the form of whey protein with soy protein will be different. This also causes them to be absorbed in different ways as well. Whey tends to be better absorbed by the body than soy.

Whey protein or soy protein, which is better for building muscle?

Until recently, many have stated that whey protein is much more effective for making your muscles build. A study reported in the Journal of the American College of Nutrition states that whey has a complete range of amino acids and is good for building muscle.

In addition, in this study it was also known that whey can reduce cortisol levels which can reduce muscle mass. So it is very appropriate if you consume this type of protein if you are planning to gain muscle.

However, several recent studies have stated that the benefits of soy protein on muscle building cannot be underestimated. Although soy protein does not have a perfect amino acid chain like whey protein, soy protein contains arginine and glutamine.

Arginine is an amino acid that plays an important role in forming muscle tissue. Likewise with glutamine which can reduce stress levels in muscles when doing sports - so that the muscles that are formed are maximized.

What should I choose, whey protein or soy?

Although whey has been proven to be more effective at making your muscles big and toned, that doesn't mean you can ignore the benefits of soy protein. To get the best results, you can combine the two, namely consuming soy and whey protein.

If you decide to use a protein supplement, you can choose a supplement that contains more whey. Meanwhile, you can get soy protein from the food you consume.

But remember, consuming large amounts of protein is not the key to getting the muscle shape you want. This must be accompanied by regular and vigorous physical exercise. If the physical exercise you do is not proportional to the protein you consume, it will be difficult for you to get the ideal muscle shape.