Hello evryone and congratulations John.

I´m studying to form my plan and I was very curious about Whey. This products may not be available in my country unless you pay an exagerated amount of money.

I do know soy protein shakes like Harbalife and Forever.

Would the difference be too much to incorporate them in the losing weight phase?

Please your input will be greatly appreciated.

this is me in figures
Male
38 yrs
169cms
211 lbs oops
aprox BMR 2350

Sedentary but willing to turn around. Ex swimmer ex runner and soon to be ex chubby :p

Your advise in trainig and starting a plan will be greatly appreciated

Hi CFL,

I've heard that whey has higher levels of BCAA (Branch Chain Amino Acids), and I've also heard that soy can raise estrogen levels, and that's not a good thing if you want to add muscle. My knowledge in this area is limited, as I've had good success with Whey and no reason to look at soy, so maybe someone a little more knowledgeable can chime in...

with using a soy protein powder. I believe it is a little less processed than a whey powder. The powder I am using is made from non-gmo soy, sweetened with stevia, and is fortified with vitamins and minerals. As far as I know there is only one study that has suggested that soy intake might be related to increased estrogen levels so I am not really worried about that. Especially if a powdered protein is only a SMALL part of your overall nutrition program; it is best to get all your nutrients directly from a food stuff. :eat:

I do some cycling and have researched a bit here for my supplement program, its not an easy question but I hope this gives some insight from what I learned: Whey and soy are nearly identical in branch chain aminos (BCA) and they both meet the total amino acid profile for sedentary adults. However, whey has a slightly higher amount of methionine and cysteine amino acids than soy. Whey also contains higher amounts of the amino acid glutamine which some believe increases ammonia production in the body. Excessive ammonia levels are linked to premature fatigue and decreased performance during workouts but ammonia production is not a big deal when muscles aren't working. You actually produce a great deal of glutamine while muscles are working and you use up far more than any other amino acid--so replacing them post workout is key. Roll it all up, whey gets the nod for use post workout for its biological value (easy to digest), glutamine replacement, and ability to bolster immune function. Soy is a good preworkout protein choice because of its lower glutamine value. As John suggests, everyones body works differently so there can be individual differences. Perhaps alternate soy and whey and judge your results and see which works best...sorry not brief!

Both whey and soy have their good and bad points. I personally use a combination of the two. Here's a good article on soy:

http://www.brinkzone.com/soy.html

Don't forget about casein. It is a great source of protein and, while slower to get digested, it has some anti-catabolic effects which is useful in the cutting phase.

Don't forget about casein. It is a great source of protein and, while slower to get digested, it has some anti-catabolic effects which is useful in the cutting phase.

sorry, what's catabolic effect?

oh, and someone (zamboni? I forget) pointed out to me awhile back that whey might not be good for those with dairy allergies. I should have been more specific: I'm lactose-intolerant, and so far the whey mix I bought hasn't affected me even though it has a tiny amount of lactose in it.

sorry, what's catabolic effect?.

Catabolic effect in this context means when muscle (protein) is broken down for energy. Casein increases amino acids levels in your blood over a longer period of time thus has a strong anti-catabolic effect. Its about fast and slow proteins. "Whey" is fast and "Casein" is slow. Whey is absorbed quickly and can stimulate protein synthesis making it great for consumption first thing in the morning or right before a workout but casein slower effect is the reason its the only one that inhibits protein breakdown...its the best choice during rest and recovery. For my part, I use soy but my goals and training are probably a little more focused endurance training, I also am interested in the other health benefits namely isoflavones and heart health. Really, it comes down to what works best for you, what's readily available. Depending on your intensity and goals, it could be a combination of products. Naturally occuring protein sources are preferable always, I supplement only when the intensity of my training calls for it. However if I had any kind of milk allergy I would probably be hesitant to use whey or casein, probably calls for more research.