Soy Protein for Post-Workout Soreness
- Soy protein may help you stave off soreness caused by workouts due to certain nutrients it contains. According to nutrition specialist Dr. Melina Jampolis, consuming too little protein and insufficient levels of iron may result in feelings of post-workout soreness. Soy protein is a good source of iron and is also rich in protein, so the supplement could help make up for those deficiencies in your diet. Additionally, soy protein products and soy milk may be fortified with vitamin D, another nutrient Jampolis notes may be connected to feelings of soreness.
Pre-Workout Consumption
- In addition to consuming soy protein after your workout when you're sore, you may wish to consume soy protein prior to exercising to stave off soreness. According to research from the February 2006 issue of "The Journal of Nutrition," pre-workout consumption of the amino acids leucine, isoleucine and valine may help prevent soreness. Those amino acids are naturally found in protein supplements such as soy protein, so drinking soy protein before your workout may have the same effect as consuming those amino acids alone.
Other Soy Protein Benefits
- In addition to potentially alleviating feelings of soreness, consuming soy protein after your workouts may help benefit your muscles. Research published in the August 2009 edition of "Journal of the American College of Nutrition" suggests soy can help support muscle protein synthesis, the process that results in muscle building. Additionally, a study from the April 2005 issue of the "Journal of the American College of Nutrition" found that soy protein was just as effective as dairy-based protein at supporting strength gains.
Other Soreness Remedies
- If you find that soy protein isn't sufficient to ease your soreness, explore other options. For example, light physical activity -- known as active rest -- in addition to massage, rest or taking over-the-counter pain relievers may help alleviate soreness caused by exercise. In addition, a study published in the February 2010 issue of "Journal of the International Society of Sports Nutrition" indicates black tea consumption may also help reduce feelings of soreness following workouts.
