Sports nutrition, including soy protein isolate, has become an integral part of training aimed at losing weight or building muscle. In order not to harm the body, you need to know how and in what dosages it is allowed to take this supplement, and who better to refuse it.

What is soy protein isolate

Before you understand what soy protein isolate consists of, what it is and how to use it correctly, you need to understand why the body needs it. To achieve a dream figure, you should adhere to proper nutrition with a certain ratio of BJU. Isolate allows you to maintain the level of protein in the diet within the required limits.

This supplement is obtained from soybeans. 90% of it consists of protein and only 10% of fats and carbohydrates. Unlike whey protein, this product has no lactose. This means that the supplement can be easily taken by vegetarians, people with allergies to animal protein or believers during the fast.

Composition and calorie content

For 100 grams of a sports supplement, 90 g of protein is needed. The nutritional value of the product is 375 kcal (1590 kJ). That is, approximately 100 kcal per one serving of product. The percentage of amino acids in the isolate is significantly higher than in animal proteins. But there is almost no methionine in the composition, so it will have to be taken additionally.

And also the isolate is rich:

  1. Lecithin. It protects the liver, improves brain function and normalizes metabolism.
  2. Isoflavones. They protect the body from oncology and normalize hormones.
  3. Plant fibers that improve metabolism.
  4. Macronutrients (sodium, potassium, calcium, magnesium, phosphorus).
  5. Zinc supporting a healthy looking skin and hair.
  6. Iron that increases hemoglobin in the blood.
  7. Arginine, which improves the circulatory system.
  8. Glutamine suppresses metabolic stress.

Due to the almost complete absence of fat in the supplement (0.5%) and low calorie content, it can be easily taken on drying or with a protein diet.

Benefits for the body

The structure of the isolate of soy protein, the benefits and harms of the product are due to its plant basis. The supplement promotes the production of thyroxine or T4, which is responsible for metabolism.

In addition, isolate:

  • lowers blood cholesterol;
  • protects against diseases of the circulatory system;
  • minimizes the risk of malignant neoplasms;
  • increases sports performance;
  • reduces pain after playing sports and helps stimulate recovery processes;
  • mitigates the symptoms of menopause in women, reduces the risk of developing concomitant diseases;
  • can be used by people with lactase deficiency.

And also, protein helps the body more likely remove heavy metal salts and radionuclides.

But, like any product, soy protein isolate has its drawbacks:

  • it is not completely absorbed by the body;
  • it contains scarce amino acid reserves (low biological value);
  • the presence of phytoestrogens in the supplement blocks the production of testosterone.

But if you take the supplement in the right amount, then the last factor can be easily avoided.

How to take for weight loss

You need to take soy protein 2 times a day, before and after training. To prepare a sports drink, half the scoop (scoop) is mixed with liquid and shaken. As a basis, it is better to take drinks with low fat content in order to fit into the daily norm of KBZhU.

Soy protein for weight loss is enough to replace 1 or 2 meals. Such a substitution of nutrition does not deprive the body of energy and saturates it with the necessary proteins. But you need to understand that it is impossible to completely replace nutrition with a sports supplement. Such a solution can lead to serious health problems (kidney pathologies, osteoporosis, dehydration, ketosis, immunodeficiency, anemia, muscle, skin and hair problems).

Reception for gaining muscle mass

Sometimes the use of soy protein isolate is necessary for athletes who build muscle. In this case, the supplement is used 2 times a day 60 minutes before and after training. During these periods, the body absorbs nutrients best.

Due to the fact that the protein of plant origin is slowly broken down, athletes prefer to take it between meals or at bedtime.

Soy Protein Recipe

To prepare a cocktail based on soy isolate, you can use a variety of drinks. They change the taste of the supplement and enrich it with additional vitamins and minerals. Consider the most delicious recipes.

Recipe 1

To prepare this drink you need to prepare:

  • vegetable protein isolate - 1 stingy;
  • milk or bio-yogurt - 1 cup;
  • banana - 1 pc.

Cooking method:

  1. All ingredients are thoroughly mixed in a blender.
  2. The drink can be cooled, so it seems even tastier.

You can drink a cocktail before training or instead of eating.

Recipe 2

For this healthy treat you will need:

  • canned apricots, pineapples or peaches - 100 g;
  • oatmeal No. 3 - 1 tbsp. l .;
  • isolate - 1 stingy;
  • boiled water - 250 ml.

Cooking method:

  1. In a container for grinding products, we first put canned fruits and oatmeal, chop.
  2. Pour the resulting mixture with water and add the isolate, mix the cocktail thoroughly.

The cocktail should be taken according to the same scheme as in the first recipe.

Recipe 3

Isolate can also be used in the preparation of cutlets. This will require:

  • minced meat - 500 g;
  • onions - 1 pc.;
  • chicken egg - 1 pc.;
  • favorite spices.

Cooking method:

  1. Pour 3 scoops of isolate into the mix for cutlets, mix everything thoroughly.
  2. Formed in advance, the meatballs are rolled in flour and spread in a pan greased with vegetable oil.
  3. Fry the meat dish for 7-8 minutes on each side.

Cutlets can be simmered in a special container in the oven for 20 minutes at 180 degrees, after adding a little water to the form.

Recipe 4

If there is no allergy to milk protein, then you can cook cakes with the addition of soy isolate. To do this, you will need:

  • fat-free pressed cottage cheese - 1 pack;
  • cocoa or carob - for boning;
  • protein - 1 stingy;
  • sweetener - to taste.

Cooking method:

  1. Mix the dairy product with a sugar substitute and 1 scoop of sports supplement.
  2. We form balls from the resulting mass and roll them in one of the sweet powders.
  3. If desired, you can add a whole nut inside, then the cakes will look like "Raffaello." Formed balls put in the refrigerator for several hours.

Such a treat can be a pleasant addition to breakfast or a snack.

Possible harm

In rare cases, digestion or constipation can occur while taking the soy protein isolate. Then it is not necessary to completely abandon the supplement, it is enough to reduce its dose.

The harm caused by protein to the synthesis of male hormones has not been fully proven.

Since during the experiment, this reaction was observed in only one subject. Therefore, if you follow the norms of the use of the isolate, you can almost surely guarantee a man no such problems.

Soy protein isolate is an excellent supplement for sports. It contains many substances useful to the body. But in rare cases, a product can harm a person. Then it should be excluded from your diet as soon as possible, and unpleasant symptoms and the consequences of incorrect dosages will soon disappear forever.

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