Soy powder is a high-protein food supplement that may be useful for improving your body composition via fat loss or muscle gain. Soy powder can be a useful alternative to whey powder, a common protein supplement, because soy is lactose-free, while whey powder contains lactose that may cause discomfort in those who are lactose intolerant. Soy is beneficial because it is one of the few vegetables that is a complete protein, which means that it contains all of the essential amino acids. Soy powder is low in calories, as a 30 g serving of this food supplement contains just 110 calories. This amount of calories comprises just 5.5 percent of the total daily suggested intake of 2,000 calories. A 30 g serving of soy powder is lower in calories than other protein-rich foods, including a 4 oz. grilled chicken breast, which contains 130 calories. Soy powder is usually consumed as a means to increase the protein content of your diet, and can be a primary source of protein for vegans. Each 30 g serving of soy powder provides 25 g of protein. This amount of protein is 2 g fewer than the amount provided by a 4 oz. grilled chicken breast. Although MedlinePlus suggests consuming between 50 and 65 g of protein daily, nutrition researcher Dr. John M. Berardi explains that eating 2 g of protein per kg of body wight each day can enhance muscle gain and fat loss. Soy powder is low in fat. Each 30 g serving of soy powder contains just 1.5 g of total fat, with no saturated fat. Dietary fat is important for optimal health, and the American Heart Association recommends consuming at least 50 g of total fat each day. However, the organization recommends limiting saturated fat to 16 g or fewer each day. Soy powder does not provide any carbohydrates in each 30 g serving. The lack of carbohydrates makes soy powder an appropriate choice for carbohydrate-restricted diets. Although low-carbohydrate diets may aid in weight loss, you may wish to consume a source of carbohydrates with soy powder if you are using it for muscle recovery. Research from the December 2010 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" suggests that consuming carbohydrates with protein enhances post-workout recovery.Calories
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