Seria a proteína isolada de soja uma opção para pessoas que buscam hipertrofia?

Abstract

Soy protein is a high biological value protein, which has a high concentration of essential and branched chain aminoacids (leucine, isoleucine and valine). The soy protein isolate is an important source of protein for vegans (those who do not consume any animal product) and individuals with lactose intolerance and / or allergy to cow's milk protein. We conducted a literature review in the electronic databases PubMed (US National Libary of Medicine, Bethesda, MD) using the following keywords: Soy protein, muscle, muscle protein synthesis. This study aimed to analyze the effects of soy protein isolate consumption on muscle hypertrophy. After the literature review ten articles were included as follows: nine randomized, two double-blind, one trial, two cross and two single-blind. In relation to the follow-up studies were classified as short (3 - 4 hours) and long (2 - 36 weeks). Overall, the results of the analyzed papers showed that supplementation with soy protein isolate combined with resistance training leads to a significant stimulus to hypertrophy. It is concluded that the soy protein isolate is a good option for people who have some kind of restriction, for as noted in some studies the use of PIS resulted in beneficial effects for its users. The dose of 30 - 40g PIS had a positive effect on increasing the post-exercise muscle protein synthesis in elderly people not trained for a period of four hours. Already a dose of approximately 20 g in trained young adults was enough to show benefits in three hours of monitoring. In postmenopausal women doses between 25 - 40g of PIS were enough to promote improvement in muscle strength and bone health. Already in young adults over a period of six to twelve weeks of resistance training consuming varying doses of soy protein isolate obtained favorable results for increased strength and hypertrophy.