Calories, kcal:

Proteins, g:

Carbohydrates, g:

Soy isolate is a protein-rich food supplement, which, as the name implies, is isolated from. In other words, soy isolate is a plant-based protein. It is obtained industrially from natural soy concentrate, from which almost all fats and carbohydrates are removed during additional processing.

Of these 47 studies, 15 were selected. The results of 15 studies were then the basis for the results of the meta-study. Therefore, from the current point of view, it can be assumed that testosterone levels are not significantly affected by soy concentrate or soy isolate. The same goes for tofu. soy milk and similar products.

Soy isolate and phytoestrogens

Soy isolate is sometimes said to contain no phytoestrogens, unlike soy concentrate. This is due to the processes used in the production of soy isolate. To make soy isolate, there are two procedures. In the first method, water is used to free soy crumbs from various carbohydrate fractions. The second method, on the other hand, uses a water-alcohol mixture. . Only the water-alcohol mixture process results in a very clear reduction in phytoestrogens. If only water is used, they are largely saved.

soy isolate calories

There are 380 calories in 100 grams of soy protein isolate.

Composition of soy isolate

The product consists of 90% isolated soy protein and is a virtually whole protein product.

The benefits and harms of soy protein isolate

Due to the fact that it is a protein of plant origin, its main advantage is its price. Also, this product is indispensable for people with allergies to lactose or with problems in the absorption of casein protein. Soy protein isolate is most often consumed by athletes who need protein to build muscle, as well as people who lead a healthy lifestyle, are fasting or trying to lose weight. For athletes, soy protein shakes help recuperate after a workout. Another indisputable advantage of this product is its ability to increase the level of thyroid hormones that support the work thyroid gland, and also ensure the normalization of metabolism. In addition, soy isolate is an antioxidant.

So far, no soy isolate manufacturer has indicated on their product which method was used. Since the title of this text is "Soy protein - an alternative to whey?", the author would like to give a little summary at this point. The positive effect on soy protein is the effect on cholesterol levels. However, there are also points that are not related to soy protein.

If you want to use soy protein in the long term, adding whey is recommended. Many people now want whey and casein as natural as possible. This means that high temperatures and alkaline or acidic conditions are increasingly rejected during production because the protein is thereby denatured. calcium caseinate. With soy isolate, you don't feel like it yet. This is where high temperatures and solvents are involved in the extraction of soybean meal. This is probably due to the fact that soy isolate is more of an edge product. From the author's point of view, the time has come for "modern soy protein."

  • The methionine breakdown is something that should not be ignored with long-term use.
  • Another point is the production of soy protein or soy isolate.
For vegans and people with lactose intolerance, soy isolate is definitely a very interesting product.

The main disadvantage of the product is that, compared to animal products, it has a lower biological value. Accordingly, it will be ineffective for bodybuilders and for those who seek to gain muscle mass. It is also not well absorbed by the body.

soy protein isolate for weight loss

Athletes and those who want to lose weight most often use this product to make protein shakes. They are prepared from one or two tablespoons of the most food additive, which is diluted in 200 or more milliliters of liquid. For those who strive to gain muscle mass, it is recommended to add to such drinks, or For those who are trying to lose weight, it is better not to use other supplements, and it is recommended to dilute soy isolate in regular or fresh juice. Losing weight with such cocktails can replace 1 or 2 meals.

The latter, with some egg protein, can correct its amino acid profile deficiencies. Soy protein is a vegetable protein derived from soybeans. The amino acid profile is similar to that of whey, but the proportion is slightly lower for branched chain amino acids. All essential amino acids are covered and sufficient amounts of glutamine and arginine provide effective muscle building. Athletes suffering from lactose or intolerance find a compatible supplement in soy protein.

Secondary plants also make it a valuable and fast-absorbing source of protein that has a sustained effect on muscle regeneration and immune system. It is believed that soy protein contains estrogens, and they have a great influence on the hormonal balance in the body. In fact, soy contains what are called phytoestrogens. They are usually divided into isoflavones, lignans and coumestans. Phytoestrogens have primarily strong antioxidant properties, and science suggests that this is the actual preventive property of soy in degenerative diseases such as cancer.

Good day to everyone who reads my blog. Want to lose weight for the summer or just keep fit? Then you will be interested to know about soy protein isolate what it is. This nutritional supplement is used not only as a sports nutrition. It will be useful to anyone who is trying to diversify their diet with high-grade proteins. Also vegetable protein will help with weight loss. But let's talk about everything in order.

Does Soy Protein Moderate Testosterone Levels?

However, no direct effect on the hormonal system has been found. In particular, in men, in addition, soy protein reacts with estrogen-like isoflavones in soy protein, which is an unpleasant suspicion of soy's lowering effect on testosterone levels. High testosterone levels are ultimately the basis for abundant muscle mass. All participants in the four experimental groups, each with soy protein, soy protein concentrate, soy whey blend and whey protein isolate, similarly gained muscle and instead of negatively affecting steroid hormones, even showed a positive effect of soy on the prostate.

Soy isolate is a food supplement rich in protein. From the name it is clear that the protein (protein, polypeptide) is isolated from soy. Those. it is a vegetable protein. The isolate is obtained from soy concentrate, which is further processed. All fats and carbohydrates are removed from it. The output is a product with a protein content of up to 90%.

This protein is absorbed more slowly than whey protein. But much faster than casein (milk protein). In addition to athletes and losing weight, soy isolate will be useful for vegetarians. And also for people with lactose intolerance, it can replace.

Positive Experience with Soy Protein

Firmer muscles, better definition, fat burning due to increased basal turnover and plant-based omega-3 fatty acids for optimal muscle building. So there are the claims of enthusiastic users of soy protein. These include athletes who respond to dairy consumption in the long term with water retention, acne, or digestive issues. An important factor is also the effect of acid-base ratio on muscle building. The formula is this: the more basic is anti-catabolic.


He will not interfere with those who fast. An ordinary person (not an athlete) needs 1-2 g of protein per 1 kg of weight per day. The content of proteins in plant foods is low. Therefore, during fasting, oh, how difficult it is to replenish its balance. Soy isolate, in this case, is a good way out.

Soy protein has the same muscle-building effect as whey and has been researched to be safe to use. Secondary plant substances also protect the immune system and provide faster regeneration. As a plant-based protein, it's a good alternative to intolerance or just a nice change to supplementation.

Soy protein as a source of leucine

Here are the scientific facts and background of soy protein. With a high biological value and relatively fast metabolism, soy protein is an excellent vegan alternative to whey protein. These requirements are met with commercially available soy protein powder without issue: our test winner contains, for example, 9.55 g of essential amino acids per 25 g of powder.

I want to immediately reassure those who have heard various myths about this supplement. Most of them have no scientific basis. These are either just rumors, or someone's assumptions and hypotheses. In many sources, you can read that soy reduces testosterone levels. Studies that have been conducted in recent years refute this.

The isoflavones (phytoestrogens) that soy contains actually stimulate estrogen receptors. But all this happens at a minimal level. There are no global changes in the body. There is no clinically proven evidence. Hypothetically, a decrease in testosterone is possible, but only if the isolate is consumed in horse doses.

Antioxidants to improve muscle regeneration

Soy protein increases post-workout muscle protein synthesis about as well as whey protein. Another direct comparison between whey protein and soy protein was provided by American scientists: they allowed student-athletes to complete a 9-week training program, the first group took 33 grams of protein from whey protein daily, the second group of 33 g of protein from soy protein, and the third group non-protein containing placebo. Both soy protein and whey protein resulted in a significant increase in lean body mass, while the placebo did not.

There is another myth that this supplement is not completely absorbed. This is only true for cheap soy proteins. Such a product is really absorbed only by 40-60%. But a high-quality isolate is absorbed almost completely. When buying, pay attention to the composition of the isolate and the price. The very cheap cost of the supplement should alert you.

There was no difference between the anabolic effects of soy protein and whey protein. However, soy protein subjects had significantly higher plasma antioxidant concentrations. The so-called isoflavones are responsible for the antioxidant effect of soy protein. As antioxidants, they neutralize free radicals and protect against cell damage and early cell aging. They are said to have a preventive effect against cardiovascular disease and cancer. Since oxidative stress is also a component of muscle soreness, high levels of antioxidants speed up muscle regeneration.


Another rumor is that vegetable proteins have an unbalanced amino acid composition. It is based on the fact that proteins from plant foods are incomplete. This is true for other plant polypeptides. Also, cheap soy concentrates have an inferior amino acid composition. But as far as quality soy isolate- it is not true. This supplement contains most of the amino acids necessary for humans.

Stubbornly, the rumor still remains that soy protein intake can lower testosterone levels. However, this false report was clearly based on a statistical misinterpretation and has been weakened by a recent study. A 12-week follow-up study had no significant effect on soy protein testosterone levels. Therefore, he does not mind regularly using soy protein as an alternative to grass-based proteins.

Soy - some of these are described as inferior, others are used with diets and muscle building. Vegan diet, ethical beliefs or intolerance are possible reasons turning to a source of vegetable protein. Soy is probably the most controversial protein due to the negative headlines of soybeans, but despite all this, it is often found as a component in protein powders.

Composition of soy isolate

Soy protein isolate contains beneficial macro and micronutrients. It not only helps to maintain the level of proteins in the body. Is an antioxidant. It also normalizes metabolism, as it increases the level of thyroid hormones. These hormones affect the proper functioning of the thyroid gland.

Soy Protein as an Alternative to Whey

The biological value of soy protein is about 80 - enough for vegetable protein. Unfortunately, this is only about 60% digestible. However, for ethical or allergic reasons, this is simply not possible for some. We'll show you the pros and cons of soy protein in muscle building.

Brief Review - Benefits of Building Muscle

Soy protein reduces testosterone levels

  • A high proportion of the semi-independent amino acid Arginine.
  • Freedom from milk sugar, gluten and cholesterol.
  • Herer's glutamine content than whey protein.
  • Soy Isolate contains hardly any sugar and fat.
  • Easily digestible.
The reason many athletes abstain from soy protein is the assumption that soy will lower testosterone levels. The body's hormone testosterone affects, among other things, oxygen processing and stimulates muscle growth.

100 g of isolate contains at least 90% protein. Fat not more than 0.5%, raw fiber 6.0%. In addition, the food supplement is rich in micro and macro elements:

If we talk about biological value, then soy is inferior to animal products. The biological index (BI) is essentially digestibility. Whey protein has a BI of 130, egg has 100, egg white has 88. Soy protein has 73.

A huge disadvantage for all athletes - so what is the purpose of this statement? Soy contains isoflavones, which are one of the phytoestrogens. These are hormone-like actives that are comparable to body-specific estrogen and are supposed to lower testosterone levels. In male volunteers, it was observed that dietary changes supplemented with soy protein led to lower testosterone levels.

On the other hand, the argument that bodybuilding mainly uses soy isolate products. Thus, the isolate should contain less phytoestrogens due to production. Not certainly in that way! Used in the production of soy isolate soy flour or soy red, which is isolated from various carbohydrate fractions. This happens either with water or with a mixture of water and alcohol, with the single alcohol production process resulting in a reduction in phytoestrogens.

Soy protein isolate: benefits and harms

Vegetable protein will be useful for women and men who are on low-calorie diets. Its use makes it possible to replenish the daily need for protein. At the same time limit the consumption of carbohydrates and fats. Those. Soy isolate allows you to get protein without extra calories.

If the production process of the soy isolate is unknown, and the proportion of phytoestrogens is not shown, it cannot be unequivocally determined whether this has a negative effect on testosterone levels. Bodybuilding uses soy protein and egg white in the pre-competition determination phase. For example, in the form of milk sugars, the body stores water under the skin. Unlike whey or casein, soy protein contains no milk sugars, which can help reduce water retention in muscle cells. The skin looks thinner, the muscles are more efficient.


As for gaining muscle mass, vegetable protein is not the best option. According to the study, this type of polypeptide is the worst for bodybuilders. Milk protein is an order of magnitude better at stimulating muscle growth. Therefore, the use of soy is justified only with lactose intolerance. And also, if you are a supporter of food of plant origin.

The disadvantages of vegetable protein can also include the content of antinutrients. These are lectins and protease inhibitors. Lectins lead to a violation of the absorption of elements important for the body. There are suggestions that they increase the risk of damage to the gastrointestinal tract.

Proteases are enzymes that are involved in protein digestion. Those protease inhibitors that soy contains make it difficult for digestion and absorption of proteins. During the processing of raw materials, manufacturers try to remove these substances to the maximum. Soy isolate in this regard is the safest, compared to other vegetable proteins.

SECRETS OF A Slender Figure

How to cook soy protein isolate

Soy smoothies can be made at home. To do this, you will need a powdered dietary supplement. The principle of preparing such cocktails is the same regardless of the type of protein. The only thing, if you are losing weight, you need to pay attention to calories. Usually 1-2 tbsp. l. food supplement is diluted in 200 ml or more of liquid.

Athletes add bananas, nuts, cereals. It turns out quite a high-calorie mixture, which helps to restore strength after a workout.


If you are losing weight, it is better to choose milk or yogurt with a low fat content. You can take in general low-fat dairy products. It is advisable not to add nuts and bananas. If you add, then a glass of such a cocktail should replace your dinner or lunch. Often, milk, kefir or yogurt are taken as the basis of a cocktail. But you can’t make a cocktail with them if you are lactose intolerant. Then soy is bred in a glass of water or freshly squeezed juice.

Be careful, protein is not diluted in hot drinks. It can curl up and lose some of its useful properties.

How to take soy isolate:

  • Anyone who plays sports should drink a cocktail between meals. Best between breakfast and lunch. It is also taken immediately after a workout;
  • Those who are losing weight can replace 1-2 meals with isolate;
  • Just to maintain the balance of protein in the diet, drink a cocktail 1-2 times a day. At the same time, they do not replace a full meal.