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For this post, I want to take a deep dive into a fitness topic that will benefit both myself and the reader. I wish Hive had the ability to create polls, so I could ask how many of my readers have used soybeans to build muscle or as a fitness supplement during their weight loss journey.
Soybeans, also known as soy on the street (especially when making fun of those who use it), are one of the cheapest sources of protein. The powder is derived from the East Asian legume. The plant is now widespread because of its protein content, especially among athletes and fitness enthusiasts like myself.
For a plant-based food, soybeans don't lag behind in terms of protein and carbohydrate content. They're also a fantastic source of fiber, vitamins, and minerals, making them a potential all-around supplement for overall health and wellness.
Soybeans are an amazing source of protein and provide the supplement that I want to give you all the necessary information on so you can make a decision on whether or not to add soybeans to your fitness supplements.
If you ever get too tired and want to cut to the chase, you can always skip to the conclusion section.
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Nutritional value of soybeans
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For starters, one hundred grams of cooked soybeans contain 173 calories, which provide our bodies with energy. But that's not all, as they also have 16.6 grams of protein that gives us the power we need to build and maintain our muscles.
Soybeans also contain 9.9 grams of carbohydrates, which include 6 grams of dietary fiber. Fiber is essential for a healthy digestive system and helps keep us feeling full, preventing overeating.
When it comes to fat, soybeans are mostly unsaturated, with 9 grams per 100 grams of cooked soybeans. This type of fat is good for our bodies and helps reduce the risk of heart disease.
Soybeans are also a great source of essential vitamins and minerals, including vitamins B1, B2, B3, B5, B6, and folate, as well as calcium, iron, magnesium, phosphorus, potassium, zinc, and copper. All of these nutrients are important for our overall health and wellbeing.
Lastly, soybeans contain phytonutrients called isoflavones. These are superhero-like substances that have antioxidant and anti-inflammatory properties, helping our bodies fight off disease and illness.
Benefits of Using Soybean
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Soybeans are nutrient-dense food and are considered to be a complete source of plant-based protein, as they have all the essential amino acids needed for human health. In 100 grams of cooked soybeans, here is the breakdown:
If you have read the nutritional value and are not yet convinced, or you want specific details on how it works broken down for you, then here it is.
Soybean provides the body with an amazing protein source that is totally plant-based and has all the essential amino acids that the body needs. This makes it a wonderful alternative for vegans and vegetarians. Protein is essential for muscle building and recovery; I used to take it post-workout and pre-workout.
Soybean, by itself, has phytosterols that are good for reducing cholesterol levels in the blood. Having high cholesterol values in the blood can increase the chances of having heart disease.
Working out is an injurious process, and it causes inflammation to the cells of the body. Isoflavones found in soybeans prevent inflammation and can help with quicker recovery. This helps so that your muscles are ready for the next workout session.
Soybean's micronutrient game is also top-notch, meaning that it helps with bone growth (which you really want if you are lifting weights), providing a dense enough structure beneath all that flesh to handle the weight. It also prevents muscle twitching as you workout.
Soybean is also good for you if you want to manage your weight or lose weight. Because of the high fiber content in soybean and low caloric value, it helps create the feeling of fullness and reduces overeating. There is also the fact that the high protein content in soybeans helps with the building of lean muscle, which increases the basal metabolic rate and weight loss potential while using this as a supplement.
Soybean Protein and Muscle Building
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Soybeans are nutrient-dense food and are considered to be a complete source of plant-based protein, as they have all the essential amino acids needed for human health. In 100 grams of cooked soybeans, here is the breakdown:
Soybean is one of the highest sources of plant-based proteins (I am sure I have said that a lot of times but I can’t stress it enough). It is one of the few sources of protein from plants that comes anywhere near those gotten from animal sources.
One impressive thing about soybean is the concentration of branched-chain amino acids (BCAAs). BCAAs play a vital role in the building of muscle. A whopping 18% of the protein consumed is BCAA. BCAA makes up a significant amount of the amino acid in muscle, and when it is taken in the diet, it helps with building muscle and recovering from exercise.
For lactose intolerant individuals who cannot consume dairy products or those who do not eat meat, soybean is one of the best options to include in their diet.
Some studies have suggested that soybean is just as effective as animal-based sources of protein. In fact, one study even compared soy protein to whey protein and found that they were equally effective.
When it comes to weight loss and fitness, soybean can play an important role. While many people mistakenly think that muscle growth equates to weight gain, healthy muscles are essential for the body to burn fat during exercise.
Soybean's high protein content is crucial for building muscle and boosting the body's energy levels. It also contains fiber, which slows down digestion and keeps you feeling full for longer periods of time.
Soybean is relatively low in calories, with one cup of cooked soybean containing approximately 300 calories. Its low-fat content is also a plus, as many people avoid meat due to its high saturated fat content.
Soybean is versatile and can be prepared in many different ways, ranging from salads to stir-fries to soups, making for a variety of tasty meals.
Soybean isoflavones are compounds found in soybean that have a wide range of health benefits, particularly when it comes to hormones and fitness.
Isoflavones have an estrogen-like activity due to their similar structure, and they can bind to estrogen receptors in the body. Women going through menopause can benefit from isoflavones, as they reduce hot flashes and night sweats.
Isoflavones have also been found to be antioxidants, meaning they help in reducing oxidative stress to the body and fighting inflammatory processes. You want this if you are putting stress on your muscles and causing inflammation all over the body.
In addition to all the protein that helps with muscle recovery, the isoflavone is also a wonderful source for the same features. It helps with muscle recovery and bone health and is a good reason to choose soybean as a workout protein supplement.
How to add soybean to your diet
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Soybean has been used to make a lot of food to keep people entertained by the taste and take up all that protein.
The main way people utilize this legume is by boiling it and making stews out of it or eating it whole after boiling it.
It is also used in making tofu, tempeh, and soy milk that is used in many dishes. Soy protein powder can also be added to your smoothies, shakes, and other beverages to increase protein intake and support muscle growth and recovery post-workout.
There are also some snacks like soy nuts or roasted soy that are good protein snacks that can be easily taken post-workout. They add some crunch to your soybean choices.
Potential Risks
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While soybean can be a great addition to a fitness diet, there are some potential risks and concerns associated with using soybean as a fitness supplement.
Soybean is a common allergen, and some people may experience allergic reactions when consuming soy products. Symptoms of soy allergy can include hives, itching, swelling, and difficulty breathing. If you have a soy allergy, it's important to avoid soy products and speak to a healthcare provider about alternative sources of protein.
Another very detrimental effect this supplement can have is that it increases estrogen levels through its isoflavone content. In some people, this can be harmful. Checking with your doctor is very important if you suspect any abnormal breast or chest changes while using this supplement.
Some people may also experience digestive issues when consuming soy products, such as bloating, gas, and diarrhea. This may be due to the presence of oligosaccharides, which are carbohydrates that can be difficult to digest. Cooking soybeans or using processed soy products may help reduce the presence of oligosaccharides and make soy easier to digest.
Soy grown in the United States is genetically modified to resist herbicides and pests. While the safety of GMOs is a topic of debate, some people may prefer to avoid consuming GMOs. Look for soy products that are certified organic or non-GMO to reduce exposure to GMOs.
It has also been found to interfere with thyroid function, and studies suggest that increased consumption may affect thyroid function, especially in those who have thyroid disease or are on medication.
Conclusion
In conclusion, soybeans are an excellent source of protein that can benefit those who wish to build muscle, manage weight, or supplement their fitness journey. Soybeans are nutrient-dense food, high in essential amino acids, vitamins, and minerals that promote overall health and wellbeing.
They are also a perfect alternative to dairy and animal-based protein sources for lactose intolerant individuals or vegetarians and vegans. Soybeans' phytosterols, micronutrient game, and isoflavones, which prevent inflammation, aid in quicker recovery and muscle building, make it a perfect supplement for fitness enthusiasts.
Soybeans can also help manage weight and reduce the risk of heart disease. Soybean is just as effective as animal-based sources of protein and can play a significant role in muscle growth and boosting energy levels.
In summary, soybeans are a versatile, inexpensive, and healthy source of protein and supplement that can benefit individuals with different dietary needs and fitness goals.
Have you ever used soybeans as a fitness supplement? What benefits have you experienced? What are your thoughts on plant-based protein sources like soybeans compared to animal-based sources? How do you incorporate soybeans into your diet?
Do you have any favorite recipes or ways to prepare them? What are your thoughts on the nutritional value of soybeans? Are there any other plant-based foods that you consider to be nutrient-dense?
Have you ever had concerns about the safety of consuming soy products? What do you know about the potential risks and benefits of soy consumption?