Hormonal
Whey protein supports greater muscle hypertrophy and net muscle protein balance compared to soy protein when consumed in close temporal proximity to resistance exercise.
If your goal is maximizing muscle growth from resistance training, choose whey protein over soy protein. Consume about 20-25g of whey within 1-2 hours after your workout. While soy supports muscle growth, whey's faster digestion and higher leucine content lead to greater muscle mass gains.
Evidence indicates that whey proteins result in greater muscle hypertrophy than soy proteins do and that mixed milk and whey proteins are more effective than simply energy in promoting hypertrophy.
Why this rating
Based on a review of multiple acute and chronic studies (n=241 subjects) showing consistent trends favoring whey.
Source
The Role of Milk- and Soy-Based Protein in Support of Muscle Protein Synthesis and Muscle Protein Accretion in Young and Elderly Persons
Stuart M. Phillips et al. · Journal of the American College of Nutrition · 2009
DOI 10.1080/07315724.2009.10718096
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