Whey protein and soy protein are both used as dietary supplements to help increase protein and improve overall health, but what are the differences between them? Both soy and whey have distinct health benefits, and can be used to achieve certain health and fitness goals, but the differences between the two forms of protein mean that the two are best suited for different things. In this article, we’ll take a look at the difference between whey and soy, and when it’s the right time to add either (or both) to your diet.
Soy protein is taken from the soybean plant, which you probably also know as being the source of tofu. Given that tofu is one of the main sources of protein for people on vegetarian and vegan diets, the soybean’s reputation as a source of healthy protein is well established. More than that, though, soy protein is loaded with isoflavones, cancer-preventing phytochemicals, calcium, fiber, iron, zinc, and B vitamins. Soy protein has been shown to help maintain healthy blood sugar, lower bad cholesterol and triglycerides, and maintain a healthy body weight.
There has been some controversy around soy in the bodybuilding and fitness community, with some claiming that its effects are overrated, and that it may even lower testosterone. Recent studies into the benefits of soy, however, seem to be indicating that many of these beliefs are false – a 2004 study confirmed that soy protein helps to build mass and does not lower testosterone, while a 2005 study demonstrated that soy was effective at building lean muscle mass.
Unlike soy protein, whey protein is derived from animal products – namely, cow’s milk. Like soy, however, whey protein has been found to have many positive health effects. Its high antioxidant levels are believed to help decrease the likelihood of cancer and prevent prostate cell death. On top of that, whey protein is incredibly effective at building muscle.
While both soy and whey have been shown to stimulate healthy muscle development, whey has higher concentrations of amino acids that aid in muscle synthesis, and has also been shown to reduce muscle-destroying cortisol, and to stimulate hormone effects in the body that promote additional muscle growth—something that soy can’t claim. Research shows that whey protein is absorbed and assimilated faster than soy, making it ideal for before and after workouts. For bulking up and building muscle quickly (but healthfully), whey may be the best choice there is.
Which One Should I Choose?
If you’re just interested in maintaining muscle mass with healthy protein, soy protein and whey protein will both get the job done. More than that, the choice depends on your goals. If you’re looking to bulk up, whey will likely give you faster results. If you’re just looking to maintain your current muscle mass, or looking for a non-meat protein source, there’s no reason to avoid turning to soy.
Whether you go with whey or soy, Promax protein bars are a powerful tool for bodybuilding and maintaining overall body fitness and health. To stock up on our whey or soy varieties, check out our selection online.
Bread, bread, glorious bread! For those of us training to get lean, it’s something we may want to avoid, depending on our training schedules. But what if you have to avoid it? Absolutely cannot eat it? Those with Celiac Disease, an autoimmune disorder, are in this predicament. How should you handle your training and nutrition if you are diagnosed with Celiac Disease?
The Basics: What is it?
Celiacs Disease is an autoimmune system disorder when your body cannot process gluten, which can be found in wheat, barley, or rye. When someone who has Celiac Disease comes in contact with any of these ingredients, it causes extreme discomfort and inflammation in their small intestine, putting a great amount of stress on their digestive system.
What are the symptoms?
- Iron deficiency anemia
- weight loss
- mouth sores
A list of other symptoms can be found here; symptoms vary for each patient.
How does Celiac Disease affect your workout?
Adjusting your nutrition when you are diagnosed with Celiac Disease is difficult enough. What about your exercise routine? Many people have many questions for their doctors—what exercises are safe to do?
Because people with Celiac Disease often have low iron, and thus, low energy, many professionals suggest starting out with a low-impact workout. For a lot of us, this is a difficult adjustment. But listen to your body and start off slow—then work your way back to where you were before you diagnosis. Exercises like pilates and yoga are a great place to start. They allow you to work muscles all over your body while not putting too much physical strain on yourself.
Finding a new workout regimen that works for you when first diagnosed is very important. Athletes are accustomed to the mood balance and enhancement that exercise gives them—don’t give up just because you become aware that a transition is imminent. We recommend reaching out to a trainer at a nearby fitness center or your current gym, to help you adjust your workouts to better suit your adjustment to living with Celiac Disease.
How does Celiac Disease affect your nutrition?
We have already mentioned that many people with Celiac Disease suffer from iron deficiency anemia. Because of this, a diet high in protein and calcium is recommended. You can get protein from lean meats such as chicken or fish and if you do not have time to cook, there is always the option of supplementing your daily diet with a protein shake or protein bar.
Where do I go from here?
Whether or not you are diagnosed with Celiac Disease, we at PROMAX are happy to answer your questions about what can be does to adjust your nutrition and training. Feel free to read our blog to learn more or contact us directly!
Now that the weather is warmer, we’re stocking up on our sunshine and Promax protein bars so we can enjoy more time outside and on the go. But what about gym time? Many athletes use the free time we have in the evening after work to fit in a workout. More often than not, these workouts occur inside, in a gym or training space of some kind. That’s no way to enjoy the great weather! We’ve made a list of ways that you can take your workout outside without equipment.
If you’re looking for something to do close to home, move your workout to your driveway with a piece of chalk. Remember hopscotch? You can make yourself a similar sort of obstacle course. This workout allows you to test your creativity.
Playgrounds aren’t just for kids anymore. Many cities and towns are incorporating outdoor areas for adults to train now If there isn’t one in your area though, that’s okay! Head to the nearest playground and work your upper body on the monkey bars and test your heart rate by seeing how quickly you can do everything in the playground. Do the course once as quickly as you can. What was your time? Do it 5 more times and record your time. Now you’ll have a base for when you try it next time.
Many of us will bring our phones along for a workout to listen to music or an audio book. This time around, use your phone as a workout tool. There are tons of new apps you can now use to workout. Bring your phone to an outdoor track or field and get sweating!
This hack is great for outdoor runners. It’s easy to fit in interval training when you’re on the treadmill—simply turn up the speed of the treadmill and spring for a specific amount of time, right? You can do that outside, too. Along your run, pick a tree or some sort of landmark as a goal (such as a mailbox, a street sign, or another land mark). Sprint until you reach the landmark, then continue at a regular pace for a time of your choosing. Once you catch your breath, do it again. Repeat until you’re entirely tuckered out!
Head to a local track or football field for your outdoor workout. Without a game and its crowd, bleachers are left entirely empty. Take advantage and run the bleachers up and down. Some stadiums are a bit too large to run in their entirety. If that’s the case, pick a section to run and make it a goal to do more each time. This quick climb is sure to get your heart rate pumping.
Keep an eye out for any benches or hard even surfaces (like cement edges or walls) that you see outside. You can use them to do planks, tricep dips, push-ups, or even step-ups if they aren’t too high off the ground.
Now go give it a shot
Now do you see? You don’t need all of that high-end equipment the gym has to get your heart rate soaring. Take advantage of what’s outside in your very own community. Above all, don’t forget to be on top of your hydration and nutrition before, during, and after your workout. Not only will you be motivated from mixing up your workout, but maybe it’ll save you a couple of dollars on your monthly gym membership, too!
If you’re stuck and need new ideas about fitness and nutrition, don’t hesitate to stop by our blog for motivation!
We work hard and our days are long. We wake up, spend hours at work and at the end of the day we’re exhausted. We make time for our friends and families when we can and it’s hard enough to make time for our workouts and training sessions. But we do. So what else are we forgetting? Nutrition. There’s more to it than what to do to fuel your body before a workout; we need to start remembering to take care of our bodies after our workouts, too. We know you understand why nutrition is important, but now we want to stress why post-workout nutrition is, also.
“But I Ate Before Training.”
Eating before your workout is great, and essential. Our bodies need the energy that food provides to push ourselves through our routines. But guess what happens to that fuel? We burn right through it.
During our workouts, our bodies are breaking down both protein and carbohydrates as our muscles work and we push ourselves harder and harder. And as difficult as it is when we’re tired post-workout, it’s important to replace what we’ve spent so our bodies have the opportunity to recover. How do we do that? Post-workout nutrition.
Where do I Start?
You’ll hear a lot about carb to protein ratios here and things may seem to get a bit complicated. So, let’s just start with the basics.
We know that some of you are thinking that eating carbs after a workout may defeat its purpose, but it’s quite the contrary. When you work out, you use glycogen which is what your muscles use for energy, which in turn, allows them to contract and do all the work they do.
When you’re training, although you may be working to build muscle, you are actually breaking it down. While the ingestion of carbs post-workout helps with energy stores—and so does protein—the main reason we eat protein is to take care of and repair our muscles. Will you still be sore after your workout? Probably (if you worked hard enough). But the important thing is to remember that you’re recovering, preventing injury, and preparing for your next workout.
How can I get it?
Luckily for us, living in the 21st century no longer requires us to forage for our food, or hunt, for that matter, and so we’ve done the searching for you. There are several different ways to make sure you get your carbs and protein in post-workout and depending on how much or little time you have, you’ve got options.
Because most of us are nearly too busy to fit in a workout, the next thing we have time to fit in is cooking an actual meal. And while we wish we could, liquid shakes are an option to get nutrition to your body directly after a workout so that you can begin refueling and recovering instantly. Protein powders are easy to find in most supermarkets and nutrition stores and will give you bang for your buck as they’ll last you many workouts. Because they can be stored in dry environments, they are easy to keep in your car, at your desk, or in your pantry at home, but beware, they can get a little messy on the go if they leak. One scoop with water (or milk depending on the brand you use) is all you need. Scoop, mix, and enjoy.
While time is an issue, so is space and storage. Who wants to keep a meal they’ve cooked in an unrefrigerated gym locker? That could get a little gross. Instead, a lot of people are opting to throw a protein bar in their gym bag, briefcase, or purse these days. No matter where you’re going after the gym, the bars are the perfect quick and efficient way to get the nutrients you need. Promax even makes sure that the recommended ratio (that you shouldn’t have to calculate) is made for you, so instead of doing the math, you can enjoy the taste. If you’re having trouble choosing a bar, we can help you decide based on what’s most crucial to you.
No, we aren’t kidding. While bars and liquids are efficient and sufficient, nothing is better than whole foods. Whether you take the time one day a week to prepare a dish in bulk or take an hour one day on the weekend after a workout, it’s nice to treat your body and your mind to a good, nutrient rich, sit down meal.
Make it a Habit
It’s difficult to make good nutrition a habit, but if you’re reading this article then you’re well on your way. Remember, if you were able to incorporate an exercise plan into your schedule, then you can surely incorporate a nutrition plan, too. Enjoy your workouts, and after, remember to think proteins and carbs to replenish, recovery, and refuel.
For more information nutrition tips, be sure to come back to the Promax Nutrition blog each week .
Just as trends with clothing styles and fad diets go in and out of style, so do popular workouts. We’re sure that by now you’ve heard of crossfit. But crossfit isn’t just a workout, it’s also a mindset and way of life. Those who choose to do crossfit workouts are committed, mentally strong individuals. But don’t be intimated! We’re here to tell you what to expect if you decide to venture out of your gym and into a crossfit gym or “box.”
You’ll be coached in a group
Unlike when you’re in your regular gym or training space, you will not be alone. Rather than working on a one-on-one basis with your trainer, you will be sweating alongside others. Many crossfit boxes operate on a ten-to-one ratio of trainees to trainer. This helps to foster the social ties within the box.
Whether you’re in top shape or just getting started and terribly out of shape, crossfitters always unite for the greater good of the box. Most boxes operate on the mentality that “all can play.” In other words, no one is picked last for a team and when finishing a drill, the last person to complete a task is cheered on just as mightily as the first. The camaraderie is outstanding and well-needed to push people to their limits.
You’ll need more rest in between workouts
Crossfit workouts are high intensity. This means that they get your heart rate soaring and your muscles working hard. That’s a good thing, but unlike a lot of other workouts, they require rest. If you’re just starting crossfit, we do not recommend working out 5 or 6 days a week as you normally would with other workouts. Give your body time to adjust to the workouts and rest more often between sessions at the box. If this means only doing crossfit 4, 3, or only 2 times a week, then that’s okay. Pay special attention to your body and its needs during this time. Resting does not equate to weakness.
Nutrition is key for recovery and fuel
Just like you’ll have to pay better attention to your rest time when first trying crossfit, you’ll also have to pay close attention to your nutrition. Make sure to properly fuel before and after you hit the box. This means paying close attention to you your carbohydrate and protein intake. Remember: this does not only help to fuel you for your workouts but also aids in recovery between sweat sessions.
You will need to closely monitor form
If you’ve ever observed a crossfit workout, you’ll notice a couple things right off the bat: weight and speed. Participants are handling a lot of weight at an increased speed, which in turn raises the heart rate. A high heart rate is great, but be careful to watch your form. One of the mistakes mainly new crossfit athletes make is to sacrifice quality of their form for speed of the movement. This often results in injury which can severely set back your progress. To prevent injuries from occurring, take the time with your coach to perfect movements of a drill before running through it. If you feel you’re off center, then slow down.
So now what?
No reason to psych yourself out. Now that you know a little bit more about what to expect when trying out crossfit, we have no doubt that you’ll be a rock star. Like we said, the moral in the box is high and you’ll be around a supportive group of people. Above all, listen to your body about what it tells you is needed regarding rest and fuel. Have fun!
If you have more questions about fitness and nutrition in the future, stop by our blog for more tips, tricks, and news.
Are you starting your day with sufficient protein? Probably not. Most people consume too much sugar and carbohydrates with their quick bagel or breakfast cereal. Yet researchers have found that those who eat a high-protein breakfast consume up to 26% less calories throughout the day and feel more satisfied, alert, and energetic.
If you are searching for some ideas for healthy, tasty breakfasts, look no further. You can have a quick, convenient start to your busy day while getting the fuel you need to be your best. Here are seven ways to pack more protein into your breakfast.
It sounds too good to be true, but that quick bowl of granola could be just what you’re looking for. But not all granolas are created equally. Make sure yours packs plenty of protein and little sugar. Feel free to sprinkle more sunflower seeds or chopped Promax bars on top for an extra boost.
Scramble an egg with some shredded cheese and leftover lean meat from last night’s dinner. Add a spoon of salsa or hot sauce for a quick egg burrito in less than five minutes.
Nut butter sandwich
Make an adult version of the PB&J with almond, cashew, or even peanut butter on toast. Spread with gourmet jelly or even a drizzle of chocolate sauce for a tasty treat with your morning coffee.
In a bowl or parfait glass, layer Greek or regular yogurt with granola, nuts, or chopped Promax bars. Spoon in some fruit jam or sliced fresh berries or bananas. Make it extra special with a drizzle of honey.
Make your own delicious, protein-packed breakfast shake to go in just minutes. In a blender, toss a few ice cubes, then fresh or frozen fruit and a banana. For protein, add a scoop of protein powder, chopped Promax bar, or small container of yogurt. Blend until smooth. Taste for sweetness and add honey if needed.
Cottage cheese is packed with 25 grams of protein in only one cup. Enjoy a quick serving of cottage cheese with fresh or even canned fruit on top, or spread over toast.
For quick protein on the go, you just can’t beat a protein bar. Promax bars come in a variety of flavors. To find the bar that is just right for your busy mornings, including our popular Greek Yogurt Honey Nut, use our Promax Product selector today.
For more information nutrition tips, be sure to come back to the Promax Nutrition blog each week .
Generations of American men and women grew up using the food pyramid to help guide their nutritional choices. Times change and so does our knowledge about nutrition and the best ways to encourage healthy eating. As a result, now there’s a simpler way to make healthy meal choices about fruits, vegetables, protein bars, soft drinks, and much more.
MyPlate is a new icon used to help encourage people to make healthier choices about what they eat at meal time. Available at ChooseMyPlate.com, this icon provides a simple, easy-to-understand method for ensuring Americans get a balanced diet. By using this simple icon, men and women get a quick guide to what they should be eating and what they should scale back on consuming.
The MyPlate icon divides a dish into four sections, with each section representing grains, vegetables, protein and fruits. The sections are sized proportionally to the suggested amount of each food group. Information on either side of the plate suggests foods and portion sizes from these groups. In addition to the plate, an illustration of a drinking glass also suggests what and how much to drink.
The icon has been tweaked a bit since being introduced in 2011, but it provides a more streamlined and accessible means than the food pyramid (introduced in 1992) of making food selections. The MyPlate icon also provides updated information about nutrition.
The old food pyramid advised 6-11 servings of grains, two to three servings of dairy, and two to three servings of meat per day. Modern nutritional research has found that a more vegetable-dependent diet is a healthier choice.
In terms of nutritional advice, the MyPlate icon advises eating more vegetables, making them the base of the American diet. Protein remains important, but Americans are urged to reduce consumption of red meat. MyPlate also encourages sensible amounts of milk, but advises against drinking large amounts.
Obesity is a major public health problem in America, as inactivity and unhealthy eating habits have caused obesity rates to skyrocket. According to the American Heart Association, more than 154 million Americans are obese. The next generation is well on its way to having similar struggles with obesity, as health officials estimate that more than 30 percent of children are obese. Habits contributing to obesity are tough to break, so getting children to eat healthfully early in life will help them avoid becoming obese as adults.
Obesity causes many serious and expensive health problems, so fighting obesity is an important public health priority. By providing a more accessible guide to meal choices, public health experts hope that Americans will make healthier, better informed choices regarding meals. Reducing obesity rates will help reduce rates of other serious illnesses such as heart disease, stroke, cancer, and diabetes, among others.
Promax gives people who want better bodies the natural protein, vitamins, and minerals they need in delicious, gluten-free, vegetarian snack bars. To learn more about Promax products, visit our product page or our blog.
Breakfast may be the most important meal of the day, but it’s lunch that keeps you going. It’s tempting to gorge on the bread basket or to grab a couple slices of cheese pizza, but by skimping on the protein, you could be setting yourself up for the afternoon slump. With a high-protein lunch, energy will stay higher through the mid-afternoon, giving you the mental, emotional, and physical edge you need to carry through.
So, how does a busy professional get the max protein benefits in a busy work day? Try these lunch ideas to get the energy and nutrition you need.
Add meat to that salad.
Next time you order the fresh garden salad, add grilled steak or chicken to it. Or go vegetarian with sliced egg. Either way, you’ll get valuable protein in addition to those healthy fruits and veggies.
Build a better burrito bowl.
Save leftover meat and rice in your fridge for a great, quick burrito bowl to go. In a plastic container, layer rice, drained canned beans, and sliced leftover chicken, beef, or pork. Top with salsa, leftover veggies, and shredded cheese. Now you’ll just need to microwave the bowl for a minute or so, and lunch is served!
Simmer some tortilla-free soup.
Nothing is easier than tortilla soup, and without the tortillas, it’s still yummy and satisfying. In a slow cooker, layer boneless chicken breasts and chopped onion. Pour a can of chopped tomatoes and a drained can of chopped chili peppers over the top. Sprinkle with your favorite seasonings. Pour water or chicken stock to cover and cook on low for 6-8 hours. Freeze or refrigerate in individual containers for your own homemade soup to go!
Pick the protein pizza.
If the staff is going for pizza, you can still make smart choices. Order a white pizza with extra meat, especially grilled chicken or anchovies. And go crazy with the vegetables; you’ll get more nutrients the more goodies you pile on.
Make it a meaty sandwich.
Sometimes a homemade hoagie or quick run to the sandwich shop is just the thing. Focus, again, on the meat, and pile on extra slices of your favorite lean choices. Rather than American cheese, choose fresh mozzarella or even goat cheese for added protein and a richer taste. To limit your carbohydrates – and the accompanying drop in blood sugar a few hours later – wrap the sandwich in a gluten-free tortilla or lettuce rather than eating a foot-long roll.
Grab a Promax Bar.
When your day is too busy for a sit down meal, you can still get the protein you need by grabbing a protein-rich Promax bar for lunch. That protein will fill you right up, and all the delicious flavors available will ensure that you’re always satisfied, no matter what you’re craving.
Lunch is your big chance to load up on the protein you need to finish the work day strong. By making wise choices, you will feel satisfied longer and stay alert and energetic through the rest of your day.
For more information nutrition tips, be sure to come back to the Promax Nutrition blog each week .
In 1996 I was a young trainer in New York City. I lived on the Upper West Side and would pass by a Vitamin Shoppe everyday on my way to and from the fancy fitness center where I trained by clients.
At that time, protein bars were a brand new concept. Can you imagine? It’s so weird to look back now; I’ll never forget the first time a client showed me this new bar that she found that had protein in it. “It’s like a delicious candy bar with protein, and it’s good for you!”
I was enthralled. That night on my way home from work I stopped in to my Vitamin Shoppe to check out the most exciting thing to happen in the fitness industry since Rollerblades. The store clerk had to lead me to the section of protein bars. As I recall there were maybe three brands at the time. “Nutty Butter Crisp” screamed: “Holly! Holly! I was made just for you! And thus began my love of Promax bars.
As the years rolled on, the bars rolled out. It seemed as though every time I turned around a new bar was appearing. Omg, this was beyond exciting. It was like, 42 different kinds of candy bars with protein! I tried them all. I have always considered myself a guinea pig for my clients and like to test out every diet, every workout, and every new food item on myself to determine if it’s worthy of using with my esteemed clients.
The low carb trend continued and more and more bars were being formulated to match consumer’s dietary preferences. In theory this approach was great. It allowed people a high protein snack that wasn’t overloaded with unnecessary sugar. Very quickly I discovered a problem. Low carb bars are great for times in between meals, as meal replacements, or anytime away from a workout. Around workouts, these bars were disaster.
The human body runs on fuel. That fuel is mixture of carbohydrates (glucose) and fats. The percentage of each changes throughout the day for a variety of reasons. The biggest shift occurs during and around workouts when your muscles need carbohydrates to function. In fact, this is a critical time when your body really needs carbohydrates and protein.
A few years ago I was utterly confused why a nutrition company hadn’t released a bar truly designed for activity. This “dream bar” that I had conjured up in my head would have a close ratio of easily digested, non-soy protein, and some kind of simple sugar. See, workouts are the one time during the day when “sugar” is actually very beneficial. This bar would also have very little fat, and nearly no fiber. Both of these slow digestion, therefore causing digestive upset. The bar would have a limited number of ingredients without gluten, artificial sweeteners, and preservatives. Oh, it has to taste delicious. It needed to remind me of a candy bar with protein.
Long story, longer, the stars aligned last year and I teamed up with Promax Nutrition to create this dream bar. And let me tell you, a dream bar, it is.
I am so beyond excited to tell you that Promax Nutrition is launching the perfect bar for use around workouts on August 19th! I will go as far as to say that the new Pro Series bar from Promax is the absolute perfect fuel around workouts. Yes, even better than real food.
I know a good thing when I see it. When I do, I specifically step back and say: “This product is great. But don’t listen to me; Try it out for yourself and see.”
Once again I am enthralled. I am so happy to introduce you to the new Promax Pro Series bar.
Recipe: serves 1
- 1 tsp instant espresso powder mixed in 3/4 cup warm water
- 1/3 cup oatbran or 1/2 cup old fashioned oats
- 1/2 cup grated zucchini (optional)
- 1 tbsp unsweetened cocoa powder
- 1 tbsp stevia
- 1 tsp vanilla extract
- 3 egg whites
- 1/2 scoop PE Science pb cup protein powder
- 3 tbsp pb2
- 1/2 oz chopped almonds
- 3 oz banana
- 1/2 Promax Double Fudge Brownie bar
- In a large bowl add the oats, zucchini and espresso water.
- Mix and microwave 2:30 minutes.
- Then thoroughly stir in cocoa, stevia, extract, and egg whites.
- Microwave another 3:30 minutes, stirring once half way through.
- Stir in protein powder and top with nut butter, banana and Promax bar!!
Macros without: 45 carbs, 14fat, 33 protein.
*Courtesy of Instagram User @cleaneats_kenzie
Information posted on this website is intended for informational and educational purposes only. Promax Nutrition Corp. (“Promax”) has compiled and prepared this information to help educate viewers about the importance of diet, exercise, and other lifestyle factors in maintaining good health. Promax intends to provide current and accurate information, but does not guarantee the accuracy, completeness, timeliness or usefulness of any information or resources listed on this Site. Promax assumes no responsibility or liability for any use of, or reliance on this information. This information does not constitute and should not be construed as medical advice. Consult your physician with any questions about your health, and before beginning any exercise or dietary program. Never disregard or delay seeking medical advice because of something you have read on this website. This Site has not been reviewed or endorsed by any governmental agency or certifying organization. Publication of links to third party websites and other information is provided for educational purposes only and does not constitute an endorsement of any Promax product.