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Originally Posted by MSD
Soy protein has half the biological value of whey protein. You can build muscle with it but you'll need twice as much.
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This depends on the measure. According to BV, soy protein is about 75% of whey, so you don't quite need twice as much for the same value. Another measure, Protein Digestibility Corrected Amino Acid Score (PDCAAS), calculates soy protein as having about the same rating as whey.
Either way, I think a lot of this stuff on "quality measurement" is splitting hairs. A scoop or two of either will do well to ensure the body gets enough for recovery after the gym. Many guides place too much emphasis on protein, when overall, you should have enough high quality calories (nutrient-dense) that are reasonably balanced.
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I use EAS brand 100% whey protein (the brand doesn't matter, but BJ's stocks EAS in big bags and the chocolate one tastes decent) and mix two scoops of it with one of dextrose, which spikes insulin levels and stimulates glycogen replacement faster than any other type of sugar.
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I agree. Brand doesn't matter in terms of quality/function. I assume all the "high-tech" stuff is mostly bullshit claims.
I've always used cheap powders. I've used both soy and whey. I normally mix it in shakes and in granola cereal with milk (either dairy or soy).
Generally speaking, both whey and soy are good sources of protein.