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We’ll get this out of the way first: Soy contains compounds called phytoestrogens, which are basically the vegetal version of the female sex hormone estrogen. But—and this is important—those phytoestrogens do not act like estrogen in the male body. Got that? There’s ample evidence that soy doesn’t reduce testosterone levels or ruin muscle mass.
One cup of edamame (boiled soybeans) contains 298 calories, 29 grams of protein, 17 grams of carbs and 15 grams of fat. One scoop of soy protein powder contains 120 calories, 25 grams of protein, 1 gram of carbs and 1.5 grams of fat.
Adding soy protein powder to both pre- and post-workout shakes is an excellent way to use soy’s plentiful antioxidants to improve recovery from exercise. Add it in a 1:1 ratio with whey.
It’s not just good for antioxidants. Soy boosts nitricoxide levels, which increases blood flow to muscles and growth-hormone levels.
We’d never recommend avoiding eggs, but silken tofu makes an excellent scramble. Have some leftover vegetables? Throw them in a frying pan, then beat three eggs and start them cooking before adding half a box of silken tofu to the pan. Mash it around with the eggs and veggies, add a bit of salt and you’re good to go.