Strength training + soya protein shake help women slim faster
Strength training is a great way to achieve a healthy weight, if you're prepared to take a long-term approach. Each pound of muscle mass gained leads to a rise in the amount of calories your body burns each day. You can strengthen that effect by including 25 g extra soya protein in your diet, Brazilian researchers discovered.
The Brazilian researchers did an experiment with 60 women aged between 36 and 71. All had a BMI higher than 25, so they were overweight and had too little muscle mass. They were also all in the menopause. The researchers wanted to know if they could help the women to reach a healthier weight by getting them to do weight training and giving them a soya protein supplement. The experiment lasted for over three years: 160 weeks to be precise.
Some of the women trained three times a week in the gym, and each session lasted 90 minutes. They did 10 basic exercises with 60-80 percent of the weight at which they could just manage 1 rep. The work out was simple but thorough. The women did leg presses, leg extensions, leg curls, bench presses, pec-deck flies, seated rows, lat pulldowns, triceps pushdowns, barbell curls and crunches. They did three sets of each exercise and each exercise started with a warming-up and ended with a stretch cool down.
The protein shake contained 25 g soya protein and 50 mg isoflavones: 32 mg genistein, 15 mg daidzein and 3 mg glycitein.
The researchers divided their subjects into 4 groups. G1 = strength training + protein shake; G2 = strength training; G3 = protein shake; G4 = nothing at all. G1 and G2 built up more muscle mass during the experiment.
The protein shake did not boost the increase in muscle mass, but it did boost energy expenditure while resting [REE].
The researchers measured the subjects' REE before and after the 160 weeks. At the time that measurements were taken, the women hadn't eaten for at least 12 hours and hadn't trained for 24 hours. The figure below shows that the G1 group used up 17 percent more calories when resting than the G0 group did. That's the equivalent of 158 calories daily. In the G2 group the increase was 9 percent – which amounts to 110 calories more per day.
So doing a quick calculation: in the G1 group, one kilogram extra of muscle mass increased the daily calorie burning at rest by 119 calories. In the G2 group, one kilogram extra of muscle mass increased the daily calorie burning at rest by 54 calories. This is a calculation that would make scientists shudder, but it gives an idea.
Muscle tissue has a high rate of metabolism. The mitochondria in muscle cells produce heat continuously, and muscle tissue is constantly replacing itself. This costs energy, and the process seems to speed up a bit if you consume a little extra soya protein.
The study did not examine any other types of protein. The researchers believe however that the energy expenditure boost is caused by the isoflavones. These stimulate the energy production, according to the researchers.
The research was funded by the state of Sao Paulo. The soya industry is one of the most important sectors of the economy in Sao Paulo.
Rev Assoc Med Bras 2010; 56(5): 572-8.
Last edited by F.I.S.T.; 10-16-2011 at 07:23 AM.
what in the hell is soya protein?
But I keep hearing that Soy protein messes w/ the thyroid which messes w/ insulin. Now I don't know what to think about soy. Dropped the soy milk and have switched to coconut milk instead. Thanks for the protein/metab math tho.
Soy is bad!
Duly noted, thanx!
Actually soy has been given a bad rap but has been proven to be a great addition to your diet.Here's some research on it...
Powerful Benefits of Soy
What has most interested scientists in recent years is the discovery of phytochemicals and the profound benefits of soy on human health. Benefits of soy include promoting heart health and healthy bones, preventing cancer and alleviating menopausal symptoms.
Soy beans contain high amounts of protein, including all essential amino acids (the only such vegetable source). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega 3 fatty acids and fiber.
Benefits of Soy: Heart Health
The cholesterol lowering effect of soy milk and its role of heart disease was widely recognized in the mid 90s when the results of a meta-analysis of 38 clinical studies were published. The results demonstrated that a diet with significant soy protein reduces Total Cholesterol, LDL cholesterol (the "Bad" cholesterol) and Triglycerides.
The average consumption in these studies was 47 grams per day of soy protein, which is a considerable amount. One way to include this is to try a soy protein beverage or powder that may add 20 grams preserving. Soy protein was effective even in people who were already following the American Heart Association's 30 percent-fat diet. Soy protein appears to lower triglyceride levels while preserving HDL cholesterol.
Researchers Erdman & Potter in 1993 reported in the American Journal of Clinical Nutrition a 12 percent drop in cholesterol when 20 to 25 grams of soy protein and fiber were included in the diet. Soy beans contain soluble fiber, which is known to interfere with the absorption and metabolism of cholesterol.
As a result of these findings, in 1999, FDA authorized a health claim about the relationship between soy protein and Coronary Heart Disease (CHD) on labelling of foods containing soy protein.
A heart health claim can be found on qualified soy products.
Health Claim diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. One serving of [name of produce] provides [amount]g of soy protein.
A few recent studies released in 2005 found that soy only had a modest effect on cholesterol levels. The American Heart Association no longer recommends soy for heart disease. FDA is currently reviewing its policy on soy health claim. So what should you do? Enjoy your soy foods like before. It may not lower cholesterol to an extent we originally thought, but it certainly does not harm our health!
Last edited by F.I.S.T.; 10-16-2011 at 07:23 AM.
Benefits of Soy: Healthy Bones
Many soy foods are naturally high in calcium (some fortified with calcium because it is a good source of a particular coagulating agent). In addition, soy also contains magnesium and boron, which are important co-factors of calcium for bone health.
Isoflavones in soy foods may inhibit the breakdown of bones. Daidzein, a type of isoflavone, is actually very similar to the drug ipriflavone, which is used throughout Europe and Asia to treat osteoporosis. One compelling study completed by Erdman in 1993 focused on post-menopausal women who consumed 40 grams of isolated soy protein daily for 6 months. Researchers found that these subjects significantly increased bone mineral density as compared to the controls.
Another study published in the Archives of Internal Medicine in September 2005(for s&d) also found that intake of soy food was associated with a significantly lower risk of fracture, particularly among early post-menopausal women.
Benefits of Soy: Menopause
In Japan, where soy foods are commonly consumed daily, women are only one-third as likely to report menopausal symptoms as in the United States or Canada. In fact, there is no word in the Japanese language for "hot flashes".
Current studies showed that soy only helps some women alleviate menopausal symptoms. Indeed, soy is more effective in preventing than alleviating hot flashes. Despite these findings, the North American Menopause Society in 2000 recommended that 40 - 80mg of isoflavones daily may help relieve menopausal symptoms.
Benefits of Soy: Cancer
Among all cancers, data on soy and prostate cancer seems to be the most promising; many studies support its role in the prevention and possible treatment of prostate cancer.
While some studies showed soy offers a protective effect against breast cancer, a few studies showed the estrogen-like effects in isoflavones may be harmful for women with breast cancer. American Institute for Cancer Research stresses that data on soy and breast cancer are not conclusive, and more work is needed to be done before any dietary recommendations can be made.
What we know at this point is the phytoestrogens in soy foods are "anti-estrogens". In other words, they may block estrogen from reaching the receptors - therefore potentially protecting women from developing breast cancer. Studies found that pre-menopausal women may benefit from eating soy foods as their natural estrogen levels are high.
However, this may not be true to post-menopausal women. Studies found that soy could become "pro-estrogen" in women with low levels of natural estrogen. In other words, concentrated soy supplements may add estrogen to the body and hence increase breast cancer risk in post-menopausal women. Therefore, post-menopausal women should avoid taking concentrated soy supplements until more is known. Eating soy products, however, is not harmful.
The Bottom Line
Although it is still inconclusive that soy can prevent any diseases, many studies have shown promising results. Include soy products such as edamame, tofu, tempeh, soy milk etc in your diet and enjoy the possible health benefits they may bring.
With increasing public concerns regarding genetically modified foods, look for soy products which use non-genetically modified soy crops in their production.
Last edited by F.I.S.T.; 10-16-2011 at 07:20 AM.
July 1, 2011 -- Soy appears to help midlife women deal with hot flashes and night sweats, according to a new report.
However, the evidence for other potential benefits of soy -- such as effects on heart and bone health -- is not clear, a panel of experts has concluded.
''It gets a good score for [menopausal] symptoms," says researcher Wulf Utian, MD, PhD, ScD, a consultant in women's health and executive director emeritus of the North American Menopause Society. ''But the data is really not strong to give a high score for any of the rest."
With a working group of experts in the field, Utian combed through evidence during a two-day symposium in late 2010 to evaluate the health benefits of soy for women at midlife.
The working group evaluated the evidence on soy as it affects menopausal symptoms, breast and endometrial cancer risk, hardening of the arteries, bone loss, and mental abilities.
They reviewed hundreds of studies. They found mixed results.
They looked at research evaluating soy from foods and supplements. Soy's isoflavones are credited with producing the healthy benefits. The isoflavones were first considered to be ''plant estrogens" and estrogen-like in action. But experts now believe they may also work in other ways, such as having antioxidant properties.
Among the findings of the working group:
Soy relieved certain menopausal symptoms. Utian says the relief from hot flashes is typically moderate. According to research, soy does not work as well as hormone therapy but was better than placebo, Utian tells WebMD. "If you give estrogen a 9 out of 10 score, and placebo 4 of 10, soy would be about 6.5."
Supplements with a higher proportion of the isoflavone known as genistein or increased S(-)-equol, which is made by intestinal bacteria from the isoflavone daidzein, seem to provide more benefits than other products.
Soy from foods is linked with lower risks of breast and endometrial cancer in studies.
The benefit of soy intake on bones is not yet proven. "On bone health, we really didn't find adequate evidence to recommend its use for preventing or reducing the risk of osteoporosis and osteoporotic fracture," Utian says.
Soy's heart health benefit is still evolving in research.
Soy appears to help women under age 65 with cognitive function, but not those over 65. Utian refers to this as a ''critical window" after which women don't seem to derive benefit.
Last edited by F.I.S.T.; 10-16-2011 at 07:22 AM.
as with ANYTHING, there is good and bad it just depends on who is paying for the research!
yea, well I'll say what realy helps women and the *change* is proper hormone replacement by a proffesional who knows what the hell they are doing. and it doesn't mean puting them on a nasty methylated estrogen like premarin that kills there thyroid eihter!
sorry for the rant! lol
Last edited by SHINE; 10-15-2011 at 09:28 PM.
For the love of God, please site references for all of your c/p stuff FIST. I'd bet money that the soy industry paid for the studies that claim soy is beneficial.
None of your serial posting has been potentially dangerous until this thread.
Ladies, and gents as well, do NOT eat soy when it can be avoided. Do NOT give your babies soy based formula.
Sad you are much better than I am at bringing up proper studies.When you have time would you mind posting some good ones that point out the dangers of soy. I guess my logic is sheer redneck logic and I can't tell you why soy is bad.There is so much controversy about it .I have heard it really messes with female (and male) hormones.I dont think a food should do this .I sure in the hell wouldnt intentionally et it.Now i am not gonna die if I eat a bite of soy but I wouldnt use it as a protien source.
What I find most interesting about this article is that it is found on a site for "Natural Health", which immediately makes me think Hippies, who most of us assume love soy.
This "Miracle Health Food" Has Been Linked to Brain Damage and Breast Cancer
Posted By Dr. Mercola | September 18 2010 | 475,511 views
Visit the Mercola Video Library
If you were to carefully review the thousands of studies published on soy, I strongly believe you would reach the same conclusion as I have—which is, the risks of consuming unfermented soy products FAR outweigh any possible benefits.
Notice I said unfermented soy products.
For centuries, Asian people have been consuming fermented soy products such as natto, tempeh, and soy sauce, and enjoying the health benefits. Fermented soy does not wreak havoc on your body like unfermented soy products do.
Unfortunately, many Americans who are committed to healthy lifestyles have been hoodwinked and manipulated into believing that unfermented and processed soy products like soymilk, soy cheese, soy burgers and soy ice cream are good for them.
How Did Soy Foods Become So Popular?
If it seems like soy foods appeared out of nowhere to be regarded as the “miracle health food” of the 21st Century, it’s because they did.
From 1992 to 2006, soy food sales increased from $300 million to nearly $4 billion, practically overnight, according to the Soyfoods Association of North America. This growth came about due to a massive shift in attitudes about soy. And this shift was no accident—it was the result of a massive investment in advertising by the soy industry that’s been wildly successful.
Soy is indeed big business, very big business.
From 2000 to 2007, U.S. food manufacturers introduced more than 2,700 new soy-based foods, and new soy products continue to appear on your grocer’s shelves.
According to the survey Consumer Attitudes About Nutrition 2008 (by the United Soybean Board):
As of 2007, 85 percent of consumers perceive soy products as healthful
33 percent of Americans eat soy foods or beverages at least once a month
70 percent of consumers believe soybean oil is good for them
84 percent of consumers agree with the FDA’s claim that consuming 25 grams of soy protein daily reduces your risk of heart disease
This is a tragic case of shrewd marketing and outright lies taking root among the masses with the end result of producing large profits for the soy industry and impaired health for most who have been deceived into using unfermented soy long-term..
As you can see from the extensive list of articles below, there is a large amount of scientific research showing that soy is not the nutritional panacea of the 21st Century.
The Dark Side of Soy
The vast majority of soy at your local market is not a health food. The exception is fermented soy, which I’ll explain more about later and even worse GMO soy that is contaminated with large pesticide residues as the reason it is GMO is so they can spray the potent toxic herbicide Roundup on them to improve crop production by killing the weeds.
Unlike the Asian culture, where people eat small amounts of whole non-GMO soybean products, western food processors separate the soybean into two golden commodities—protein and oil. And there is nothing natural or safe about these products.
Dr. Kaayla Daniel, author of The Whole Soy Story, points out thousands of studies linking soy to malnutrition, digestive distress, immune-system breakdown, thyroid dysfunction, cognitive decline, reproductive disorders and infertility—even cancer and heart disease.
Here is just a sampling of the health effects that have been linked to soy consumption:
Immune system impairment
Severe, potentially fatal food allergies
Danger during pregnancy and nursing
Soy proponents will argue that soy-based foods (they lump the fermented ones with the unfermented) will protect you from everything from colon, prostate and breast cancer to strokes, osteoporosis, and asthma.
But said enthusiasts never mention the studies that illuminate soy’s downside and all of the dangers posed to your health, which are based on sound research.
Another unfortunate fact is that 80 percent of the world’s soy is used in farm animal feed, which is why soy production is contributing to deforestation. Some soy propagandists have suggested that the solution to this is for all of us to become vegetarians—a reckless recommendation rooted in total ignorance about nutrition—whereas a far better solution is a major overhaul in how farm animals are fed and raised.
What Makes Soy Such a Risky Food to Eat?
Here is a summary of soy’s most glaring problems.
91 percent of soy grown in the US is genetically modified (GM). The genetic modification is done to impart resistance to the toxic herbicide Roundup. While this is meant to increase farming efficiency and provide you with less expensive soy, the downside is that your soy is loaded with this toxic pesticide. The plants also contain genes from bacteria that produce a protein that has never been part of the human food supply.
GM soy has been linked to an increase in allergies. Disturbingly, the only published human feeding study on GM foods ever conducted verified that the gene inserted into GM soy transfers into the DNA of our gut bacteria and continues to function. This means that years after you stop eating GM soy, you may still have a potentially allergenic protein continuously being produced in your intestines.
Even more frightening is the potential for GM soy to cause infertility in future generations, which has been evidenced by recent Russian research.
Soy contains natural toxins known as “anti-nutrients.”
Soy foods contain anti-nutritional factors such as saponins, soyatoxin, phytates, protease inhibitors, oxalates, goitrogens and estrogens. Some of these factors interfere with the enzymes you need to digest protein. While a small amount of anti-nutrients would not likely cause a problem, the amount of soy that many Americans are now eating is extremely high.
Soy contains hemagglutinin.
Hemagglutinin is a clot-promoting substance that causes your red blood cells to clump together. These clumped cells are unable to properly absorb and distribute oxygen to your tissues.
Soy contains goitrogens
Goitrogens are substances that block the synthesis of thyroid hormones and interfere with iodine metabolism, thereby interfering with your thyroid function.
Soy contains phytates.
Phytates (phytic acid) bind to metal ions, preventing the absorption of certain minerals, including calcium, magnesium, iron, and zinc -- all of which are co-factors for optimal biochemistry in your body. This is particularly problematic for vegetarians, because eating meat reduces the mineral-blocking effects of these phytates (so it is helpful—if you do eat soy—to also eat meat).
Soy is loaded with the isoflavones genistein and daidzein
Isoflavones are a type of phytoestrogen, which is a plant compound resembling human estrogen. These compounds mimic and sometimes block the hormone estrogen, and have been found to have adverse effects on various human tissues. Soy phytoestrogens are known to disrupt endocrine function, may cause infertility, and may promote breast cancer in women.
Drinking even two glasses of soymilk daily for one month provides enough of these compounds to alter your menstrual cycle. Although the FDA regulates estrogen-containing products, no warnings exist on soy.
Soy has toxic levels of aluminum and manganese
Soybeans are processed (by acid washing) in aluminum tanks, which can leach high levels of aluminum into the final soy product. Soy formula has up to 80 times higher manganese than is found in human breast milk.
Soy infant formula puts your baby’s health at risk.
Nearly 20 percent of U.S. infants are now fed soy formula, but the estrogens in soy can irreversibly harm your baby’s sexual development and reproductive health. Infants fed soy formula take in an estimated five birth control pills’ worth of estrogen every day.
Infants fed soy formula have up to 20,000 times the amount of estrogen in circulation as those fed other formulas!
There is also the issue of pesticides and genetic modification.
Soy foods are both heavily sprayed with pesticides and genetically modified (GM). More than 80 percent of the soy grown in the United States is GM. And more than 90 percent of American soy crops are GM.
Since the introduction of GM foods in 1996, we’ve had an upsurge in low birth weight babies, infertility, and other problems in the U.S. population, and animal studies thus far have shown devastating effects from consuming GM soy.
You may want to steer clear of soy products for no other reason than a commitment to avoiding GM foods... unless you wish to be a lab animal for this massive uncontrolled experiment by the biotech industry.
What Soy Products are Good For You?
I want to be clear that I am not opposed to all soy. Soy can be incredibly healthful, but ONLY if it is organic and properly fermented.
After a long fermentation process, the phytate and “anti-nutrient” levels of soybeans are reduced, and their beneficial properties become available to your digestive system.
You may have heard that Japanese people live longer and have lower rates of cancer than Americans because they eat so much soy—but it’s primarily fermented soy that they consume, and it’s always been that way.
Fermented soy products are the only ones I recommend consuming.
These are the primary fermented soy products you’ll find:
Tempeh a fermented soybean cake with a firm texture and nutty, mushroom-like flavor.
Miso, a fermented soybean paste with a salty, buttery texture (commonly used in miso soup).
Natto, fermented soybeans with a sticky texture and strong, cheese-like flavor.
Soy sauce, which is traditionally made by fermenting soybeans, salt and enzymes; be wary because many varieties on the market today are made artificially using a chemical process.
Please note that tofu is NOT on this list. Tofu is not fermented, so is not among the soy foods I recommend.
Vitamin K2: One of the Major Benefits of Fermented Soy
One of the main benefits of fermented soy, especially natto, is that it is the best food source of vitamin K2. Vitamin K2 is essential to preventing osteoporosis, cardiovascular disease, and diseases of the brain such as dementia, and protecting you from various cancers including prostate, lung, liver cancer and leukemia.
Vitamin K acts synergistically with vitamin D to keep you healthy.
Vitamin K is sometimes referred to as the “forgotten vitamin” because its benefits are often overlooked. It was named after the word “Koagulation,” to reflect its essential role in blood clotting. In fact, the enzyme nattokinase—derived from natto—is safer and more powerful than aspirin in dissolving blood clots, and has been used safely for more than 20 years.
If you enjoy natto or some of the other fermented soy foods, you can get several milligrams of vitamin K2 from them each day (this level far exceeds the amount of vitamin K2 found even in dark green vegetables).
Unfortunately, the health benefits of many of the fermented soy foods fall by the wayside because many Americans do not enjoy their flavor.
If you don’t want to consume natto to get your vitamin K2, the next best thing would be to get use supplemental Vitamin K2 (MK-7). Remember, vitamin K must be taken with a source of fat in order to be absorbed.
I suggest adults consume about 150 mcg of vitamin K2 daily.
Caused by Soy:
Legal Action Request
Tips for Avoiding Unwanted Soy Foods
For a simple rule of thumb, just remember that unless soy is fermented (tempeh, miso, natto, or traditionally made soy sauce), you’re better off avoiding it.
Soy foods to avoid include:
TVP (texturized vegetable protein) or soy protein isolate, which contains a large amount of msg, which you should definitely not consume
Soy cheese, soy ice cream, soy yogurt
Soy “meat” (meatless products made of TVP)
Soy infant formula
The best way to eliminate non-fermented soy from your diet is to avoid all processed foods and instead purchase whole foods that you prepare yourself.
If you do buy packaged foods, you can check the label to see if it contains soy. The Food Allergen Labeling and Consumer Protection Act, which took effect in January 2006, requires that food manufacturers list soy on the label, because it’s one of the top eight food allergens.