Superfood for your muscles: Why you should add soy to your diet
Photo: Why you should include soy in your diet (Unsplash)
Legumes are highly nutritious, but some are especially effective for specific goals. Soy, in particular, is ideal for those who want to maintain optimal muscle mass through exercise or with age, Marca reports.
Why soy?
Soy is a legume highly valued by experts, including the UN Food and Agriculture Organization (FAO). Here’s why:
Complete protein
Soy contains all essential amino acids in the right proportions, putting it on par with animal protein sources.
High protein content
About 40% of soy’s dry weight is protein, significantly higher than most other legumes.
Important for muscles
The human body cannot produce essential amino acids on its own, but they are critical for tissue repair and growth—a key process for building and maintaining muscle mass, according to the National Library of Medicine.
How to include it in your diet
Adding soy to your daily meals is easier than it seems, and it can be used in a variety of tasty dishes. Here are some options:
Tofu
Made from soy milk, tofu is versatile and has a neutral taste. It can be added to salads, soups, stews, or simply sautéed with spices.
Tempeh or soy milk
These can easily fit into any meal throughout the day.
Edamame
Young soybeans can be eaten boiled, roasted, or even raw. A great snack or side dish.
Try to spread protein intake evenly throughout the day. Combining protein with carbs after exercise helps muscles recover faster and boosts protein synthesis.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
