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Nutrition
Soy Protein and Performance Nutrition
New Evidence – New Opportunities
The performance nutrition market is a dynamic and growing segment of today’s marketplace, supported by scientific evidence that demonstrates efficacy and also plays a key role in identifying new market opportunities.
For over 35 years, The Solae Company has led the industry in supporting research to discover and understand the many health benefits of Supro® brand soy protein. Today, there is a growing body of research providing scientific support for the unique benefits of Supro protein relative to athletic performance and overall health. This growing body of evidence is providing marketers of sports and performance nutrition products new opportunities to introduce products based on these unique benefits.
A broad range of scientific studies demonstrate that Supro® soy protein: Supports the development of lean body mass Provides energy for muscles during exercise Builds muscle strength in conjunction with an exercise program Reduces oxidative stress associated with exercise Sustains energy levels via its impact on glycemic index Each of these benefits will be discussed in more detail along with the implications of new and compelling research into the postprandial kinetics of protein. This area of research has the potential to reshape how experts view the role protein ingestion and the delivery of amino acids plays in building and maintaining lean muscle mass.
Start with High-Quality Protein
Although some may still talk of BV (biological value), NPU (net protein utilization) or even PER (protein efficiency ratio), the accepted way to evaluate the quality of protein today is to use the FAO/WHO recommended Protein
Digestibility-Corrected Amino Acid Score (PDCAAS)1. This method is based on actual human amino acid require-
ments and has been adopted as the basis for protein labeling of foods and supplements by the United Table 1: Protein Digestibility-Corrected Amino
States Food and Drug Administration (FDA).
Acid Scores of Select Food Proteins2
Supro® soy protein is the only plant protein to a chieve the highest possible PDCAAS score of 1.00 demonstrating that it is equivalent in protein quality Why Protein Digestibility-Corrected Amino Acid
The FDA supports the PDCAAS method because it is the only method that takes into account human amino acid requirements, as well as protein digestibility.
The PDCAAS method specifically benchmarks a protein against the essential amino acid requirements of the 2-5 year old child. Among all age groups, the 2-5 year old child represents the group with the highest requirements for essential amino acids on a body weight basis. Using this method, Supro® soy protein meets or exceeds the essential amino acid requirements of children and adults alike3-9 and hence carries the maximum possible score of 1.00.
It is clear that soy protein is a high-quality protein, equivalent to other commonly used protein sources such as casein, egg white and whey and is superior in The Case for Blending Proteins
protein quality to beef protein making it an ideal choice for performance nutrition - The Emerging Concept of
“Time-Released Protein”
Scientific evidence is rapidly
Arginine and Glutamine – High-Performance Amino Acids
It is well documented that certain amino acids play a pivotal role in muscle synthesis and recovery. In terms of performance nutrition, the central role of arginine cannot be understated. Not only is this amino acid a precursor to creatine phosphate (one of the most valuable energy sources for muscle cells)10,11, it also stimulates the release of anabolic (growth) hormones critical for muscle formation; helps transport, store and excrete nitrogen; and boosts immune function12. So vital is arginine during periods of exercise that many nutrition The concept of “Time-Released
and exercise practitioners consider it to be a “conditionally-essential amino acid” Protein” (i.e. combining different
Supro
® soy protein contains more than two and a half times the arginine
of whey protein and twice that of casein. In fact, Supro
® soy protein
contains more arginine than most other recognized protein sources
14.
The benefits of glutamine are equally impressive. Glutamine has a number of “a continuous flow of amino
critically important functions that support athletic performance and recovery – acids into the bloodstream”
two of its major roles include the maintenance of cellular hydration as well as buffering the impact of lactic acid, which inevitably builds up during exercise15.
Glutamine also plays a role in protein synthesis and improves immune function12,16. different proteins display. The Given these important functions, glutamine (like arginine) is considered to be a “conditionally-essential amino acid”.
lism and the release of glucose areunmistakable as are the opportuni- Supro® soy protein contains more glutamine than protein sources like
whey, egg and casein14.
Branched-Chain Amino Acids – Energy to Burn!
for blending proteins for maximumperformance is discussed in more The Branched-Chain Amino Acids (BCAA’s) are known to provide energy once the short-term muscle glycogen stores are expended – that’s usually at about the 20-minute mark during intense exercise17,18.
Not only are the BCAA’s (leucine, isoleucine and valine) taken by the muscles and oxidized at a greater rate duringexercise, they also become a metabolic source of much needed glucose critical for on-going performance. The body’scapacity to remove nitrogen from the BCAA’s to form alanine which is, in turn, converted to glucose by the liver,demonstrates the pivotal role the BCAA’s play during intense exercise. In addition, research suggests a role for theBCAA’s in reducing central nervoussystem fatigue and immune systemenhancement19-21.
Figure 1 compares the arginine, Figure 1: Branched Chain Amino Acids Arginine and Glutamine
Contents of Select Proteins (g/100g protein)1,14
Supro® soy protein, whey and casein.
Supro® Soy Protein
Arginine
Glutamine
Isoleucine
Targeting the “Critical Cluster”
The Case for Blending
The Critical Cluster refers to the presence of the high-performance amino acids Protein – Optimal Amino
(arginine and glutamine) in combination with the energy providing Branched- Chain Amino Acids (BCAA’s) (leucine, isoleucine and valine) within a single Figure 2 demonstrates how Supro® soy protein delivers higher total levels of the “Critical Cluster” of amino acids versus other common high-quality protein marketers. By blending Supro®
soy protein, with its superior
Figure 2: Total “Critical Cluster” Arginine, Glutamine
and the BCAA’s (g/100g protein)1, 14
Supro® Soy
g/100g protein
Soy Protein’s Natural Bioactives – Unique Antioxidant Performers
Antioxidants are agents, either consumed in the diet or made by the body, which work against molecular damage dueto oxidant reactions caused by free radicals. Free radical production is high during exercise and the resultant oxidantstress appears to contribute to muscle damage and fatigue which may then limit exercise training and therefore act asa brake on the development of lean muscle mass22.
Increasingly, antioxidants are being considered vital for optimum athletic performance and recovery. Soy proteincontains a number of naturally occurring bioactive compounds considered to have important antioxidant potential.
Several nutrition studies, including human clinical research using soy protein with its bioactives, indicate that someof these compounds may to exert direct antioxidant protection while others may enhance the body’s natural antioxidantmechanisms23. Nutrition scientists and exercise scientists are interested in soy’s antioxidant capabilities and its potential to offset free radical actions that contribute to fatigue, muscle injury and soreness along with other diseaseprocesses24-28.
Improved Antioxidant Status and Lean Muscle Mass Gains
Rossi, et. al.29, studied the impact of soy protein consumption versus whey protein on total antioxidant status of 20
subjects who were healthy, athletic college-aged males. In this study, subjects consumed either 40 grams of Supro®
soy protein with its naturally occurring bioactives or 40 grams of whey protein daily for a period of three weeks.
Consumption of either the soy or whey protein was followed by a strenuous exercise program. Researchers reported
that the group that consumed soy protein exhibited an increase in total antioxidant status and reduced levels
of myloperoxidase, an enzyme that is an indicator or oxidant stress.
Brown, et. al.22 examined the effect of soy protein and whey protein consumption, accompanied by a strenuous exerciseprogram, on both lean body mass and antioxidant status. Healthy, college-aged males recruited for this study weregiven daily servings of micronutrient-fortified protein bars containing soy or whey protein (33g protein per day) for nineweeks. Nine subjects were in each treatment group. A control group, also consisting of nine subjects, did the trainingbut did not consume either type of protein bar.
The researchers reported that exercise training plus the soy or Figure 3: Percentage Lean Body Mass
whey treatments each produced a statistically significant increase Changes Pre vs. Post Treatment22
in lean body mass versus the training program only group (control; Figure 3). Between the soy and whey groups, there was no statistical difference in the change in lean body mass. However, plasma radical scavenging capacities (total antioxidant status) fell in the whey group as well as the training alone groups. The total antioxidant status of the soy group was not significantly impacted (Figure 4). The researchers concluded that both soy
and whey protein bars promoted exercise training-induced
lean body mass gain, but the soy protein bar had the added
benefit of preserving two important aspects of antioxidant
* significantly different from pre-treatment values
function.
Figure 4: Plasma Antioxidant Status of Subjects
Pre vs. Post Exercise22
The capacity of soy protein to deliver antioxidant protection in tandem with increasing lean musclemass, presents athletes with a potent and highly beneficial combination that has been proven in recent studies22,29. In particular, soy protein increases total antioxidant status relative to whey protein during an exercise program thereby limiting the potential equivalents 200
The unique presence of the bioactives in soy protein also delivers important health benefits that go beyond those linked to athletic performance. A comprehensive review of the impact of soy protein with its naturally occurring bioactives has shown that it significantly reduces total serum cholesterol, LDL cholesterol and * significantly different from pre-treatment values
triglyceride levels while also increasing beneficial HDLcholesterol levels.
Soy protein’s proven antioxidant properties provide marketers with a uniqueopportunity to meaningfully differentiate their products and offer consumers allimportant recovery benefits. The Case for Blending
Soy Protein Promotes Lean Muscle Mass
Protein - Scientifically
Proven Lean Muscle
The widespread perception that soy protein cannot match whey protein when it comes to lean muscle mass development is a myth! Soy Protein matches the ability of whey protein to increase lean muscle
mass.
This finding has been observed in a number of recent studies that have directly measured the muscle- building potential of whey (dairy) protein versus soy protein using either protein bars22 (Figure 3), protein drinks31 or protein shakes32, during a resistance-training program.
positioned to offer a blended soyand whey protein product.
All three studies showed that both soy protein and whey contributed to
lean muscle gain with a resistance training exercise program but the
level of lean muscle growth did not differ between the protein sources.
In fact, in one of the studies soy protein had the added advantage of
preserving two different aspects of antioxidant function – a benefit
not observed in the whey treatment group22 (Figure 4).
The ability of soy protein to match other protein sources like whey or beef protein in terms of muscle mass gains is not restricted to research with younger indiviuals. Increasingly the aging population use exercise to retain physical capabilities, improve quality of life and delay reductions in muscle mass andstrength traditionally associated with the aging process.
The Case for Blending Protein
- Continuous Release of
A recent intervention study with older men demonstrated that soy protein Amino Acids
(as part of a lactoovovegetarian diet) matched a beef protein-containing diet in terms of improving maximal dynamic strength of all the muscle groupstrained and increasing muscle mass expenditure, and measures of lean body mass did not differ significantly opportunity for marketers to developproducts that deliver a deliberate Soy Protein Builds Lean Mass, Retains Healthy Hormones
Another misperception regarding soy protein is the mistaken belief that consuming soy protein negatively impacts male hormones. Research now proves that this is not the case.
The speed of protein digestion andamino acid absorption has a major Rubin, et. al.32 showed no difference between whey and soy protein in regard to lean muscle growth during a resistance exercise program and also investigated changes to testosterone, estradiol, testosterone/estradiol ratio, or sex hormone binding globulin. The researchers concluded; There were no differences between individuals consuming soy protein
or whey protein with regard to testosterone, estradiol, testosterone/
estradiol ratio, or sex hormone binding globulin.
release) will be well placed to takeadvantage of this compelling and Time-Released Protein
Until now little attention had been paid to the kinetics of protein digestion and how this may impact amino acid metabolism and deposition within the body.
Studies now reveal that the speed of absorption of amino acids varies according totype of dietary protein ingested and that this may impact postprandial protein synthesis, breakdown and deposition35.
Research shows that whey protein produces a dramatic but short rise in plasma amino acids while casein has a moreprolonged effect probably due to a slower rate of gastric emptying35. Investigations into the postprandial kinetics of soyprotein compared to casein-based milk proteins indicate a more intermediate effect in terms of its release of amino acidswith maximum release of amino acids from soy protein taking place 2.5 hours after ingestion while the milk proteinspeaked at 3.9 hours36.
The significance of the research into the kinetics of protein digestion, amino acid release and subsequent metabolism hasthe potential to fundamentally reshape the way in which protein is consumed in regard to athletic performance.
Soy Protein Slows Energy Release
The presence of protein can have a profound impact on the rate at which glucose (energy) is released into the body.
Scientists often measure this impact in terms of Glycemic Index (GI).
GI measures the blood glucose profile elicited by a standard amount of carbohydrate (usually 50 grams) from a test foodconsumed by a human subject. Over the next two to three hours, the blood of that subject is sampled and the glucosecontent measured and plotted on a graph. The results are then compared to that subject’s glucose response to 50 gramsof a reference carbohydrate – usually glucose.
Numerically, GI is calculated by measuring the area under the curve after consumption of a test food, divided by the areaunder the curve for the reference carbohydrate. The end result is essentially a GI value, which can be used as a tool forranking carbohydrate foods via the speed and extent to which a particular food is likely to raise blood sugar levels. Thequicker the carbohydrates in the food are broken down by the digestive system, the greater their impact on raising bloodsugar levels, and the higher the GI value.
GI values can be interpreted as follows:
High GI: Over 70
Medium GI: 56-69
Low GI: 55 or less
High GI foods will release glucose rapidly into the blood stream, thus causing a more immediate spike in energy. Low GI foods provide a more sustained release of glucose (energy) into the bloodstream, thus are often favored by athletes involved in prolonged physical activity.
Many things can affect the GI of a food, including the presence of protein. The presence of protein will generally slow
the release of carbohydrate into the blood stream and thus lower the GI of a food product. This will favor a more
sustained, longer-term release of energy to the body. GI determinations on soy protein-containing foods and
beverages confirm its impact on GI and ability to significantly lower GI.
Supro® Soy Protein – A Competitive Edge
The evidence supporting the role of Supro® soy protein in performance nutrition is compelling. Supro® soy protein is backed by a growing body of clinical evidence proving its value and effectiveness for the performance-oriented consumer.
Scientific research demonstrates that Supro® soy protein: Is a high-quality proteinSupports the development of lean body massAids muscle recoveryProvides energy for muscles during exerciseBuilds muscle strength in conjunction with an exercise programReduces oxidative stress associated with exerciseMaintains healthy hormone levelsSustains energy levels via its impact on glycemic index The ability of Supro® soy protein to positively impact antioxidant status, reduce oxidative stress, thus aid in musclerecovery, is a benefit unique to soy protein. For athletes, this benefit means reduced muscle fatigue, reduced musclesoreness, and quicker muscle recovery, allowing for more effective and efficient workouts. Market opportunities exist to take advantage of the current and developing science demonstrating Supro® soy protein’sbenefits for performance-minded consumers, via the development of products based exclusively on soy protein or blendsof milk and soy proteins.
Blended products offer the opportunity to position the unique recovery and health benefits of soy protein as complemen-tary to the benefits provided by milk proteins, namely whey protein. Opportunities also exist to position products on the complementary and unique amino acid profiles such products provide. Finally, products based on blends of milk and soy proteins, have the potential to take advantage of the fact that these proteins differ in how quickly they aredigested and absorbed by the body, thus creating a “timed release” of amino acids to the blood stream and key musclegroups. This attribute of blended products represents an important benefit, particularly for those consumers interestedin maximizing muscle gains through a combination of diet and exercise.
Supro® soy protein also offers health benefits beyond those specifically linked to performance nutrition. These benefitsinclude its positive impact on cardiovascular health30, glucose metabolism37, bone health38,39, renal function40, andprostate health41-43. The ability to offer health benefits, along with other benefits important to performance-minded consumers, underscore the potential for Supro® soy protein in the dynamic, science-driven performance nutrition market.
References
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