Strength training + soya protein shake help women slim faster

[F.I.S.T.]

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.

Source:
Rev Assoc Med Bras 2010; 56(5): 572-8.

 

[AllTheWay]

what in the hell is soya protein?

 

[Pearl]

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.

 

[Rottenrogue]

Soy is bad!

 

[Pearl]

Duly noted, thanx!

 

[F.I.S.T.]

what in the hell is soya protein?

They were Brazilian scientists,give em a break.LOL

 

[F.I.S.T.]

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!

 

[F.I.S.T.]

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.

 

[F.I.S.T.]

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.

 

[AllTheWay]

as with ANYTHING, there is good and bad it just depends on who is paying for the research!

 

[SHINE]

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

 

[SAD]

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.