Whey Protein vs Soy Protein … You Decide!

by Jack Medina, M.A.

Whey Protein

Whey protein is animal based and a derivative of milk production. It is obtained by coagulating and removing the curd (casein) during cheese production. After it is separated from milk, whey contains almost all of the vitamins and minerals, 50% of the milk solids, and 20-24% of the milk proteins. 

Whey proteins are unique in that they contain high levels of essential amino acids, which include lycine, methionine, cystine, and branched-chain amino acids (leucine, isoleucine and valine). 

Whey is considered an excellent source of protein because of its high biologic value and amino acid composition. The final products are high quality and have received tremendous attention from not only the scientific community, but athletes and health/fitness enthusiasts as well.

Important note for bodybuilders & athletes: despite the large number of body builders & athletes using whey protein for ergogenic (growth) purposes, there is little scientific evidence demonstrating a growth effect. The primary advantage of whey protein is the rapid availability of amino acids after ingestion. This is not what advertisers lead you to believe. 

Soy Protein

Soy protein is plant based. Using soy is a good way to get less animal food products, which we get too much of. Soy proteins are high in quality and are free from cholesterol and are very low in saturated fat. In addition, there is fiber in soy products along with phytonutrients not present in whey protein. 

Soy is a quality equivalent to both casein and various animal proteins and contains high amounts of glutamine and arginine. Recent studies regarding the cardioprotective (heart protection) benefits of soy isoflavones has stimulated an increase in the numbers of people using soy powders. In addition, studies on nitrogen balance indicate that isolated soy is comparable to that of animal proteins. 

Soy lacks sulfer-containing amino acids but research shows that well processed soy isolates and soy protein concentrates are essentially equal to those of animal proteins. Soy proteins are also beneficial because of their antioxidant and immune enhancing properties. 

Soy is well tolerated and there are no adverse side effects associated with its use. 

Measuring Protein Quality

The FDA (Food & Drug Administration) considers a product to be an “excellent” source of protein if it contains more than 20% Daily Value per cup and “good” if it contains between 10-19% Daily Value per cup; this is based upon a 2,000 calorie per day diet. This “Daily Value” score is determined by taking into account how digestible a protein is, in addition to comparing its essential amino acid profile to the essential amino acid profile needed for growth by a child age 2-5 years. 

complete3How does your protein score? 

We recommend you consider trying Juice Plus+ Complete. It scores in the “EXCELLENT” Category; one serving has a 25% Daily Value, excellent by anyone’s standards. 

Juice Plus+ Complete is soy-based while whey protein is a component of milk. Both provide protein. The soy in Juice Plus+ Complete is non-GMO and water-washed; meaning it’s the healthiest soy out there. Check the labels for comparison and consider your personal choice for taste. The choice is yours!


jackmedinaJack Medina, M.A. has been a strength and conditioning coach and consultant for over 40 years. He developed 19 All-American gymnasts and 2 National Event champions. He served as consultant to the Oakland Raiders, Los Angeles Rams, Seattle Seahawks and the Golden State Warriors. An active member of the American College of Sports Medicine, the National Strength & Conditioning Association and a Certified Fitness Specialist by the Cooper Center in Dallas, TX, Jack has inspired thousands of people to take charge of their health and fitness through his public speaking and his book The Winning Edge: Fueling & Training The Body For Peak Performance.

The United States Performance Center is excited to be offering Juice Plus+ Complete as a recovery drink for all their athletes.

drrayDr. Mitra Ray (PhD researcher) says:

“While whey protein has been shown to increase muscle mass, it also causes inflammation. Whey is made from the protein left over in making cheese, which used to be thrown away but is now successfully marketed. It is highly processed, though marketers will argue that not all whey sources are the same. Nonetheless, all milk-based proteins along with other animal proteins are highly acidic and have been linked to cancer. In my work, I see far too many people who are suffering from pain and inflammation aggravated or brought on by the use of whey/casein powders. The intestines cannot absorb the typically high amounts of whey protein and this can also lead to intestinal toxemia.complete3

The soy in Juice Plus+ Complete is made from non-GMO, water washed, minimally-processed soy, similar to crushed edamame. Many who have ‘allergies to soy’ I find really have allergies to GMO soy, and have no issues with the Juice Plus+ Complete. The isoflavones in soy have been shown to fight cancer and are an integral part of more cutting-edge cancer therapies along with being beneficial in balancing hormones in both men and women. Juice Plus+ Complete contains many other beneficial plant protein sources besides soy, and has been clinically shown to build lean muscle mass. Beyond being a source of protein Juice Plus+ Complete has fiber to promote a healthy gut. People experience sustainable energy, balanced blood sugar levels and decreased cravings because Juice Plus+ Complete is a low glycemic load source of complex carbohydrates.

For many reasons Juice Plus+ Complete is superior to the highly marketed milk protein based protein powders commonly used by most trainers and marketed in most gyms. From a health standpoint I personally stay away from dairy products.

As the name implies, Juice Plus+ Complete is a whole-food, plant-based, balanced protein product with only positive results including reduced inflammation, increased muscle mass, reduced body fat, balanced hormones and blood sugar levels and more energy. It is truly a superior Green protein choice in my book.”