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GladstoneBrookes t1_isyz277 wrote

Reply to comment by uninstallIE in Protein quality of soy and the effect of processing: A quantitative review. This quantitative review confirms that the majority of soy products have high protein quality scores. by grandlewis

Plus, when you compare matched-protein vegan and omnivorous diets (with soy protein or whey protein supplementation respectively), the changes in muscle strength and mass following an exercise intervention are the same, at least in young men.

> A high-protein (~ 1.6 g kg−1 day−1), exclusively plant-based diet (plant-based whole foods + soy protein isolate supplementation) is not different than a protein-matched mixed diet (mixed whole foods + whey protein supplementation) in supporting muscle strength and mass accrual, suggesting that protein source does not affect resistance training-induced adaptations in untrained young men consuming adequate amounts of protein.

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L7Death t1_iszfd8b wrote

That's a lot of protein!

Various studies have shown high-quality protein like whey maxes out MPS at a mere 20g in healthy young men. That's equivalent to about 3 large whole chicken eggs, including the yolk as it contains half of the aminos.

Whole eggs beat egg whites: https://pubmed.ncbi.nlm.nih.gov/30133322/

Soy takes nearly twice that amount in some studies. Although if you mix plant proteins to get a better complete (aminos) protein then 30g of blended (one study used wheat, corn and pea protein isolates) isolated plant proteins can match 20g of isolated whey.

Whey also promotes prolonged post-exercise phosphorylation vs soy (4 vs 2 hours): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4324640/

You're link is looking at a fairly high protein intake(like 25 percent). So MPS is going to be maxed either way. With only high-quality animal proteins we can likely get the same results with 10 percent protein, and avoid the extra oxidation and urea production from excessive protein consumption.

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Fabulous_Archer4999 t1_it1xqao wrote

If you don't care about your long term health judging by the fact how you want to consume eggs, you should just start taking roids. Way less hassle, way less suffering, way more muscle, and possibly a healthier body too, unless you overdo the drugs.

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