Whether you’re a professional athlete or simply a fitness freak, the chances are that you’re always looking for effective ways to build muscle mass. While steroids may often seem like a convenient option to turn to, these drugs are notorious for inducing a host of adverse effects. That’s why many experts recommend natural muscle-building solutions like mindful dieting.
Soybeans, also known as soya beans or simply soy, are widely considered among the most muscle-friendly foods. That’s due to their abundance of proteins. But as you shall find, the high protein content in soya beans isn’t the only reason to consider incorporating these legumes into your fitness routine.
This article explores the seven different ways soy may support muscle building.
Soy May Improve Muscle Mass
This is unarguably the most significant benefit of soybeans for muscle growth.
As already hinted, soy is chockfull of protein. In fact, legume is among the most reliable sources of sustainable soy. That’s especially if you consider its ease of cultivation and relatively quick maturation period compared to many other legumes.
Now, the protein forms the foundation for the growth and development of all tissues in the body. These include muscle, bone, skin, and even hair tissues. Therefore, protein-rich foods like soybeans play a direct role in promoting healthy muscle development.
Soy May Improve Bone Density
Muscle mass and bone density are almost conjoined at the hip. Changes in bone density directly affect overall muscle mass and vice versa.
Fortunately, soy has proven just as effective in promoting bone health and density as aiding muscle growth.
Studies have shown that soybeans may reverse osteoporosis in postmenopausal women. These legumes have incredible bone regeneration effects that make them an excellent addition to the diets of people who’re always on the go.
Soy May Help Control Food Intake
Not only are soybeans useful in inducing muscle-bulking effects. These beans may also control your food intake. Again, this has a lot to do with their high protein content.
When consumed, protein works jointly with fiber (another relatively abundant nutrient in soybeans) to induce the sensations of fullness for longer. This consequently helps suppress appetite and hunger pangs.
It may sound counterintuitive to want to limit the food portions you consume between workouts. After all, the body synthesizes much of its energy from the foods we eat. However, while a great appetite is somewhat crucial to overall workout goals, too much of it can prove more harmful than useful.
For starters, hitting the gym with a bloated tummy is almost impossible. Besides, a high appetite might mean eating an excess of certain products considered unfriendly for healthy muscle growth, such as fats and sodium.
Soy May Stimulate Your Desire to Work Out
Soybeans contain all nine essential amino acids. These compounds serve several purposes in the body.
Of particular interest here is tryptophan, an amino acid that stimulates serotonin production. Serotonin is a neurotransmitter noted for its role in regulating mental health.
The chemical can combat stress and improve mood, stimulating your drive to hit the gym. It’s also involved in other essential functions, such as regulating appetite and the sleep-wake cycles.
Soy May Supercharge Energy Generation
The high protein content in soybeans may cause you to eat smaller food portions than you usually would. But on the flip side, it can enhance how your body produces and expends energy.
Most of the nine essential amino acids in soybeans play some role in energy synthesis. Therefore, adding soy to your diet can supply you with the energy you need to achieve perfect muscle endurance.
The best part about using soybeans for energy production is that the legumes stimulate both physical and mental energy.
Soy May Alleviate Muscle Inflammation
Pain and inflammation are common side effects of exercise. But if untreated, they can lead to delayed onset muscle soreness (DOMS).
DOMS refers to muscle aches and stiffness that occur about 24 hours after engaging in workouts. The feeling is primarily a result of unaccustomed or unfamiliar intense exercises.
DOMS typically goes away on its own. However, it can cause serious workout downtimes while it lasts.
Integrating soybeans into your post-workout routine can help alleviate DOMS by addressing muscle inflammation. The anti-inflammatory effects of soybeans come from a special group of proteins in these legumes called lectins.
Soy May Promote a Good Night’s Sleep
Adequate sleep is crucial to our overall well-being. And if you’re the type that follows a regular workout routine, then you ought to pay extra attention to your sleep quality.
Sleep helps repair the microscopic damage to muscles incurred during strenuous workouts. It, therefore, plays a pivotal role in stimulating muscle recovery.
Research has shown that soybeans contain isoflavones, estrogen-like substances that regulate circadian rhythms. Supplementing with foods rich in these compounds, such as soybeans, may aid sleep quality and duration.
Instead of rushing to a pharmacy down the blocks to grab over-the-counter (OTC) sleep pills, why not simply integrate soy into your workout routine?
There’s no limit to how useful soybeans can be in aiding muscle growth and development. However, remember that soy also poses certain inherent dangers.
Common risks include allergic reactions, flatulence, and suppression of thyroid functions. The best way to avoid these adverse effects is to consume soy moderately and alongside other muscle-friendly foods.
I am Priya Varma, and I have been working as Content Writer at Rananjay Exports for past 2 years. My expertise lies in researching and writing both technical and fashion content. I have written multiple articles on Gemstone Jewelry like turquoise ring and other stones over the past years and would love to explore more on the same in future. I hope my work keeps mesmerizing you and helps you in the future.