types of soy protein

Soy Protein Concentrate: Soy protein concentrate is what is essentially left at the completion of the de-fatting process. On this moisture-free basis (when all the moisture has been removed from the soy flakes), soy concentrate contains at least 65% protein and most of the carbohydrates contained in the soybeans.

Soy Protein Isolate: As with whey protein isolate, soy protein isolate is the most pure and refined soy available. Soy isolates are made from the de-fatted beans, but with most of the other ingredients removed, leaving almost a pure protein source (at least 90%+ on a moisture-free basis).

Carbohydrates are removed from soy protein isolates so there is less of a soy-bean taste with this particular form.

Textured Soy Protein: Made from soy protein concentrates, the textured soy proteins are what various soy products, such as imitation chicken, pork and steak, are comprised of.

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About soy protein...advantages and disadvantages

About soy protein...advantages and disadvantages

Studies have suggested that the phytoestrogens contained in soy protein lead to both unwanted decreases in testosterone, and increases in the female sex hormone estrogen.

For example, the isoflavones (a phytoestrogen) found in soy are thought to upset hormone balance, and result in the aforementioned unwanted testosterone and estrogen changes in addition to thyroid problems.

Some nutritional counselors have begun to suspect that soy may be to blame for the low energy, digestive disturbances, hypothyroidism, infertility, and other ailments they see in clients.

However, on the other side of the coin, many scientists believe soy to be relatively innocuous, and in fact beneficial for a whole range of physical ailments.

IS SOY BENEFICIAL?

Soy protein, extracted from the annual leguminous soybean plant that has been in the food chain for over 5,000 years, is the only plant-based protein considered to be a high-quality protein, containing all of the essential amino acids in the ratios needed to support growth and development..

The soybean was introduced to the US in the 1880s, and before then was, and still is, a staple of the Asian diet.

Soy is comprised of 30% carbohydrate (15% of this is fibre), 38% protein, 18% oil (85% of this unsaturated), and 14% moisture11. Soy contains all nine essential amino-acids, in the perfect ratio for health and well-being.

Soy's other nutritional functions include providing a respectable amount of potassium, zinc, iron, vitamin-E, phosphorous as well as the full B-complex.

Used together in an exercise regimen, soy and whey proteins complement each other well. Whey protein, as mentioned, is high in branched chain amino acids, used as an important energy source by the body during exercise, while soy protein has high amounts of the amino acids arginine and glutamine.

Arginine is well known as a stimulant of anabolic hormones that stimulate muscle formation, while glutamine is considered essential during metabolic stress.

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Difference Between Fitness Modeling and Bodybuilding

          Although at the first sight fitness modeling and bodybuilding seem the same, they still have some differences in between. Starting off with history, bodybuilding has been around since 1960’s when athletes from Soviet started to use testosterone hormones to grow muscles. However, bodybuilding isn’t necessarily involved in steroid intake and it can be completely natural as fitness modeling is. I have outlined several differences between those two terms below.

Main differences between fitness modeling and bodybuilding-

The main difference between fitness and bodybuilding is that fitness modeling doesn’t require weightlifting. Body building is primarily involved in pushing and pulling heavy weights. By weightlifting muscles grow faster and athletes slowly gain more physical power. It’s a general rule that weightlifting is a relatively easy way to gain muscle mass. Body builders are leaning towards outstanding look of a powerful and strong man with huge muscles. Fitness is sort of the opposite. The main objective of fitness modeling is to stay in shape and lead an active and healthy life. Fitness modeling isn’t nothing more but burning off the calories on a daily basis in order to stay – fit. While body building is one step towards gaining weight, fitness isn’t necessarily about building body mass. It’s about having a fit and nicely shaped body. Men are primarily interested in body building while women are primarily interested in fitness activities.

Fitness modeling doesn’t require exercise on a daily basis-

Another important difference is amount of activity. One body building session sometimes may last over 2 hours. A fitness session usually lasts around 45 minutes. Fitness is a great way to get rid of stress as well after a hectic day. Body building usually requires constant work for a prolonged period of time, 4 or 5 times a week. Fitness requires less exercise with less effort and muscle strain.

Most bodybuilders are eating a lot of protein-

To put more thought into this research, I have discovered that body builders are eating a lot of protein. Since protein is very important for building muscles, in order to gain muscle mass many body builders opt for drinking protein shakes, eating fish and white meat on a daily basis. Fitness is a different story when it comes to food. Fitness basically means “getting fit” and it’s not necessary to eat particular food in order to become or stay fit. Fitness is more leaned towards eating healthy food, mainly salads, vegetables and fruits. People who perform fitness workouts are usually looking to lose some fat actually.

Body builders grow muscles while fitness models stretch muscles-

Body builders are usually lifting weights and doing pushups in order to properly shape the body. Bodybuilding is about growing musculature on forearms, legs, chest and back. Fitness isn’t about growing muscles. Fitness is about keeping muscles strong through exercise without weightlifting involved. Fitness involves physical exercise mainly through stretching muscles. But not any muscles. Fitness modeling is primarily intended to train a strong stomach and shape leg muscles without fat. On that way, muscles stay strong but not too expressed as it is the case with body building. Bodybuilding is about growing big muscles while fitness is about keeping the optimal figure between skinny and fat.

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5 things NOT to do at the gym

1. Don’t spend hours on one cardio machine

‘Cardio is central to fat loss, but if you spend more than 50 per cent of your workout time on it, think again,’ says Levy. To really improve your shape, weight train. Your body will drain its glycogen stores doing weights, so if you do 20 minutes of cardio afterwards your body will switch to burning fat. 

2. Don’t hide at the back of a class

‘While group exercise is a great way to have fun and get fit, many of us join classes without being given any guidance on technique,’ says Levy. ‘When classes are large, instructors can’t be expected to notice every single movement of every single person, so if you’re unsure, don’t be afraid to get yourself noticed! Bad form will not only cancel out the effects of all your hard work, but lead to poor posture, lack of enjoyment and possible injury. Instructors are there to do just that: instruct. So don’t be embarrassed to ask!’ 

3. Don’t just use fixed machines

We’ve all been there; you join the gym, an instructor shows you round the fixed resistance machines and you receive your new exercise programme – all on machines! ‘Although fixed machines do serve a purpose, especially for beginners, you’ll get more from your time and effort if you do a dumbbell or body weight circuit,’ says Levy. ‘Many machines isolate one muscle, which means you burn fewer calories and work fewer muscles. Plus, if you’re not using a machine, you’ll work your core, which helps to build a more functional body.’ 

4. Don’t ignore your weaknesses

‘We all have exercises we enjoy more than others, and that’s normally because we’re better at them,’ explains Levy. ‘Take a step back and admit your weaknesses, then set about making them your strengths. If you have slim arms, but your thighs could do with some trimming down, sign up to a Spin class and include more squats and lunges in your programme. Perhaps you carry weight around your midriff? Chop into your waist with dynamic medicine ball movements and cable woodchops. Work on your weak areas and it won’t be long before you become the whole package.’ 

5. Don’t abandon your goals

‘Working out with a partner or group of friends can be great fun, but if you’re training alongside someone with totally different goals, this can be detrimental to your own progress,’ says Levy. ‘If your fitness levels are unevenly matched, or you enjoy different things, be honest with yourself and your training partner and go your separate ways after the warm-up. You can always enjoy a sauna or coffee together afterwards, or get together every week for a weigh-in and progress review,’ adds Levy. ‘You can still reap the benefits of joining the gym together, you just need to keep your goals in mind.’ 

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Top 10 Health Tips for Women

Top 10 Health Tips for Women

Let's face it, ladies: Doctor visits are short. And they're getting shorter. What if your doctor had more time? She might tell you the same things that OB-GYN Alyssa Dweck, MD, co-author of V Is for Vagina, wants you to know.

Consider Dweck's tips your prescription for a lifetime of wellness.

1. Zap your stress.

"The biggest issue I see in most of my patients is that they have too much on their plates and want to juggle it all. Stress can have significant health consequences, from infertility to higher risks of depression,anxiety, and heart disease. Find the stress-reduction method that works for you and stick with it."

2. Stop dieting.

"Eating healthy doesn't mean you have to forgo your favorite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fiber."

3. Don't “OD” on calcium.

"Too much absorbed calcium can increase the risk of kidney stones and may even increase the risk of heart disease. If you're under 50, shoot for 1,000 milligrams per day, while over-50 women should be getting 1,200 milligrams per day mainly through diet -- about three servings of calcium-rich foods such as milk, salmon, and almonds."

4. Do more than cardio.

"Women need a mix of cardio and resistance or weight-bearing exercise at least three to five times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. Exercise also promotes good self-image, which is really important to a woman's mental health."

5. Think about fertility.

"While many women have no problem getting pregnant in their late 30s and even into their early 40s, a woman's fertility may start to decline as early as 32. So if you want to have kids, talk to your doctor about options, like freezing your eggs."

6. Appreciate birth control.

"Birth control gets a bad rap, but not only can it keep you from getting pregnant before you're ready, studies show it can lower the risk of uterine and ovarian cancer as well as regulate your cycle."

7. See your doctor every year.

Make sure you get a Pap test to check for cervical cancer every 3 years if you are 21 or older. If you are 30-65, you can get both a Pap test and HPV test every 5 years. Older than that, you may be able to stop testing if your doctor says you are low risk. If you are sexually active and have a higher risk for STDs, get tests for chlamydia, gonorrhea, and syphilis yearly. Take an HIV test at least once, more frequently if you’re at risk. Don't skip your yearly checkup. Your doctor needs to annually assess many other issues such as potential infection, your need forcontraception, and sexual complaints."

8. Have good sex.

"Sex reduces stress and may lower the risk of chronic disease -- but only if you enjoy it. If anything prevents you from sexual fulfillment, such as dryness or pain, talk to your doctor to find a solution."

9. Get more sleep.

"Sleep needs differ, but if you have trouble getting out of bed, tire easily, or have trouble concentrating, you likely aren't getting enough. Recent studies suggest this can put you at greater risk of heart disease and psychological problems."

10. Consider genetic testing.

"Doctors can now screen people with a family history of breast cancer,ovarian cancer, and chronic diseases to assess their risk -- and then consider preventive measures. Talk to your doctor."

Find more articles, browse back issues, and read the current issue of "WebMD Magazine."

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How to build bigger chest??

Building the chest of your dreams shouldn't be treated like rocket science—overly complicated with a chance of blowing up in your face. James Grage likes to stick to the basics, using different angles and rep ranges to blitz every fiber in his pecs and elicit maximum growth.

The exercises themselves may look simple enough, but it's up to you to dial up the intensity by giving yourself less time for rest. "I like to take as little rest as possible," says Grage, suggesting that you take 15-20 seconds of rest between your sets.

JAMES GRAGE'S 5 MOVES FOR A BIGGER CHEST

WATCH THE VIDEO - 4:44

There's no time for lollygagging. Great results don't come to those who wait; they come to those who work. Hit these five simple-but-brutally effective moves and build a chiseled chest!

1 BARBELL BENCH PRESS

BARBELL BENCH PRESS

(3 SETS OF 20, 15, 10 REPS)

When it comes to chest day, the barbell bench press is a perennial favorite. "It's the ultimate muscle-builder," Grage says. He likes to grasp the bar with a wide grip and use the first set of 20 reps as a warm-up set. Add more weight as you move through to the final set, in which you perform only 10 reps but with a load heavy enough to truly test your mettle.

Grage Tip: "You're not just counting reps here. You've got to push yourself and really fatigue the muscle."

2 INCLINE DUMBBELL PRESS

INCLINE DUMBBELL PRESS

(2 SETS OF 10-12 REPS TO FAILURE)

The benefit of the incline bench's angle is its ability to emphasize the upper chest, carving out that more rounded look in your pecs. Grab a challenging weight and bang out the first 10-12 reps of the first set. For the second set, keep the same weight but bring your muscles to failure. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.

Grage Tip: "Go for quality reps. This isn't about slinging weight. This isn't about your ego. This is about building your physique."

3 FLAT DUMBBELL FLY

FLAT DUMBBELL FLY

(2 SETS OF 15 REPS TO FAILURE)

The fly helps recruit a greater amount of muscle fibers across your chest than some pressing exercises and improves the "mind-muscle connection" in more novice lifters, allowing them to engage the chest muscles more in other exercises.

Knock out two sets of the flat fly. The first set has a stopping point of 10-12 reps, but the second set should take you to muscle failure again. According to James, you should "emphasize going really deep on these, getting that stretch. Really feel that at the bottom of it and squeeze it all the way to the top. Don't worry about clanking the weights together."

Grage Tip: "Keep them slow and keep them controlled."

4 BAR DIP

BAR DIP

(3 SETS TO FAILURE)

Next up is a fairly underrated and forgotten exercise. Grage's version of the bar dip focuses on the lower portion of the motion to really hammer and isolate the chest.

Start with as wide of a grip as you can. Drop as low as you can and heave yourself only halfway up while kicking your feet back and keeping your body forward as much as possible. Crush every set all the way to failure.

Grage Tip: "I don't add any weight on here. I just concentrate on form."

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