Soy Protein... No Better Than Water!


It’s no secret that protein builds muscle. In fact, it’s the only micronutrient that directly causes protein synthesis. So, it would be apparent that you eat protein you build muscle, right? Wrong!

Whey, casein, egg, milk, beef and soy are some common types of protein you will find on the shelves, but they’re not all equal. Whey, casein, egg, milk and beef will all increase protein synthesis (build new muscle) but soy does not work in the same way. Why? The reason soy does not perform as well as other sources for muscle building is its lack of available amino acids, especially the amino acid leucine.


Leucine is an essential branch chain amino acid and is king when it comes to stimulating protein synthesis. It has a several-fold impact on activating the mTor pathway which, in turn, tells the body there is enough protein present and to start building muscle.


"A recent study found that when it comes to building muscle, soy is no better than water. Researchers gave 30 men 0g of soy protein, 20g soy, or 40g soy at rest after resistance training. They then compared the results to a group of men who were given 20g or 40g of whey protein.

They discovered that 40g soy increased protein synthesis slightly, but 20g worked as well as 0g soy. Both 20g and 40g of whey increased muscle protein synthesis significantly.

The research concluded that whey worked well and soy didn’t. This is due to the amount of available amino acids in whey compared to soy." - (Source:


So, now we’re all clear that soy is basically as good as water when it comes to building muscle, let’s focus on some products that are good for muscle building.


Optimum Nutrition Gold Standard Whey Protein

whey_protein IMAGE SOURCE:

A good quality whey protein is an extremely useful tool when it comes to building muscle. Easily digested and easy on the stomach, this can be used pre-training, post-training or mixed with oats as a meal through the day. I usually have an oats and protein meal pre-workout, or mix some protein with my post-workout Rice Krispies.



Adding extra leucine to your pre, post or intra-shake is a great was to ensure you are training and recovering at an optimal level. Without enough leucine in your system, post-workout protein synthesis will not be at it greatest and potentially make youe workout ineffective.

casein mp

Casein protein

Casein protein is a slower digesting protein ideal for a pre bedtime meal, but can be used throughout the day. It releases a steady stream of amino acids into the blood stream keeping your body in an anabolic state for longer, which is optimal for muscle growth.



About the Author

Since the age of 7 when I first stepped foot on a rugby pitch, sport and fitness has been a major part of my life. I went on to play a decent standard of ruby which entailed a lot of different styles of training, on and off the pitch. The importance of fitness was further distilled in me when I joined the Army at the age of 16. The Army’s way of physically training it’s soldiers is very different from civilian PT, you are taught to dig deep and find the courage to never give up no matter how hard the exercise, and you must be seen to be giving 100% effort at all times. I loved the Army’s mentality towards training so I became an Army Physical Training Instructor (PTI). I was fortunate enough to be posted into the gym and my main focus was on preparing soldier’s physically for over sea’s operations. I have lifted weights now for around 8 years, I would say I have been seriously bodybuilding for maybe 2 years. When I left the army and started training at Maxxmuscle gym, home of IFBB Pro Anth Bailes, is when I started bodybuilding. Just talking to the guy makes you want to get on stage and he is defiantly a great ambassador for the sport. The army has always taught me that, to progress you need to have short and long term goals, discipline, and a passion for something. My passion is now the health, fitness and anything associated with them. I love training every single day, I love keeping track of my nutrition every single day, and I love helping people out with less knowledge than myself because I was once in their shoes. After competing in 2014 I became part of the monster supplements team. I consider this a massive privilege to have their backing during my 2015 offseason and further competitions to come.
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