The benefits of soybeans for healthy living and sports people

Half of Americans focus on choosing healthy foods and beverages, but they lack healthy knowledge of soybeans. In 2014, a survey of 1,005 Americans conducted by the International Food Information Council Food and Health Survey Foundation showed that more than 90% of the respondents agreed with the health benefits of protein. One-quarter of Americans choose soybeans as a source of protein in their daily diet. However, only one-third of them understand that soybeans can protect heart health. Consumer surveys show that there is a lack of understanding of the benefits provided by soy and soy protein. This article provides evidence for registered nutritionists to guide and help the public understand the value of soybeans, and at the same time unveil the veil of soybeans to human health. 

Soy contributes to a healthy and active life

Soybeans can be consumed directly or made into tofu, or soy products such as vegetarian meat, drinks, and soy energy bars. Soy is a high-density source of nutrients, rich in high-quality protein, vitamins and minerals. Whole soybeans are rich in 40% protein, soy protein concentrate or protein isolate is rich in 65%~90% protein. The following table shows the serving size of soy foods and the protein content of each serving. Soybeans can meet the daily needs of athletes in various forms. 

Soy protein and muscle protein synthesis 

Sports people, whether they are athletes or the elderly, desire to have developed muscle tissue. Muscles provide strength to support exercise, so the growth of muscle protein synthesis is a goal pursued by people of any age. But it is worth noting that the growth of muscle tissue is also affected by the decomposition rate of muscle protein, which may be caused by changes in muscle protein synthesis. Most athletes may have realized the benefits of consuming protein to increase muscle protein synthesis. Literature studies have shown that the branched chain amino acid, leucine, is one of the important amino acids that stimulate the growth of muscle protein. Soy protein is rich in leucine, which is very effective in improving muscle protein. 

Soybeans have also been shown to increase muscle tissue more effectively than carbohydrate foods, comparable to whey protein. In one study, researchers provided whey protein, soy protein, or placebo to 26 untrained healthy men and women. Regardless of protein source, compared with isocaloric placebo, protein supplementation in resistance training can increase and strengthen muscle tissue. 

In a double-blind randomized trial, Reddy and his colleagues sought to see if soy protein and milk protein would be more beneficial. Research subjects include high-intensity leg resistance training, and provide whey protein (18g) or a mixed protein of soy protein and milk (19g) after training. The two beverages contain enough essential amino acids (8.6 grams) for the human body to maximize the separation and synthesis rate. The conversion of dietary protein into muscle protein or similar efficacy is used as a measurement standard. It is found that compared with whey protein, consumption of a mixture of soy and dairy products Protein, the protein part of the muscle recovery period after exercise has a slower synthesis rate. 

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