Soy protein or whey protein?

Protein in the diet can be supplemented in a number of ways. Apart from strictly food sources, there are many different types of protein supplements available to supplement your diet. As a rule, they are all easily digestible and the amino acids they contain are easily absorbed. However, depending on the purpose for which the protein supplement is used, some types may have certain advantages over others.

1. Characteristics of soy proteins
2. Characteristics of whey proteins
3. Comparison of soy and whey proteins

Characteristics of soy proteins

Among plant sources of protein, soy seems to be of particular importance. Its production is a highly efficient process, and the list of ways in which it can be used in processing seems endless. The way to obtain the maximum amount of protein from it is through a process of isolation from defatted soy flakes.

Thanks to this process, products containing soy proteins contain up to 80 g of protein per 100 g of dry matter and less than 2 g of fat and 6 g of carbohydrates. One serving provides an average of about 100 kcal and a dose of essential amino acids, which are needed to stimulate muscle protein synthesis and other biological activities in the body.

Characteristics of whey proteins

Whey protein belongs to milk proteins and is best known among people involved in sports. It is characterised by a particularly high content of essential amino acids, which are valuable for muscles and the entire body, i.e. building substances that also perform numerous regulatory functions. Whey proteins are usually found in the form of concentrate or isolate, which are produced after separating casein from milk.

The production method of the former allows for obtaining approximately 70-78 g of protein per 100 g of product. Isolates, on the other hand, contain on average about 85 g of protein per 100 g and thus less fat and carbohydrates, with amounts of 2-3 g and 6-16 g for concentrates and 2-3 g and 2-3 g for isolates, respectively. Whey protein isolates provide similar amounts of energy to soy protein isolates. Each serving contains approximately 100-110 kcal. Whey protein concentrates provide slightly more, approximately 120 kcal.

Comparison of soy and whey proteins

Both plant-based and animal-based protein supplements can enrich your diet. These products are easy to digest and the body can utilise the amino acids they contain without any major problems. However, it is widely accepted that milk proteins contain more essential amino acids than soy isolates.

While this may not be of great importance to someone who meets most of their protein requirements by consuming animal products (e.g. eggs and meat), for someone on a strict plant-based diet, proteins from non-vegan sources may be more valuable. Soy proteins are certainly a better choice than whey proteins for people who are allergic to milk proteins or have a low tolerance for even small doses of lactose. Both types of protein supplements can be consumed in the form of convenient shakes that are ready to take anywhere, and they can also be added to sweet dishes (e.g. omelettes, porridge).