A few years ago I did a column on protein and the differences between whey and soy. This week I would like to revisit that information and touch on the importance of getting enough protein in your diet. There is a pretty big divide as to whether most of us in America over-consume or under-consume protein. Some nutritionists would say there is no proven data that you need more protein than what you would get from a balanced diet. I would say that age and lifestyle define your protein needs.

As we age, our bodies need more protein to support our bones and muscle health. Protein is very important in supporting our immune system. The older we get, the more we need. Women tend to need more protein as we age than men, but both need to be mindful of a balanced diet with less carbohydrates and a bit more protein.

For those people who eat a lot of processed foods and fast foods with lots of empty calories, you are most likely not getting enough protein no matter what your age. So shifting to a whole foods balanced diet would be a big step in the right direction to improving your health.

I would like to shed some light on the two different types of proteins that we typically use either before and after working out or doing fitness types of activity. This question started for me when I would stop after my workout to get my post workout protein smoothie.

I would order the protein berry smoothie and they would always ask "would you like whey or soy?" I then asked what's the difference and I always get the same answer no matter who I would ask, which is "I am not sure."

Now let's take a look at what protein does for us first. Protein is made up of amino acids, which consist of four elements; nitrogen, carbon, hydrogen and oxygen. There are 23 amino acids with names like Lysine, Threonine, Tryptophan, Leucine, Valine and Isoleucine to name just a few that make up protein. These amino acids are needed for building every part of the human body, including muscles and repairing body tissue.

Of the many amino acids in protein, some of them are call "Branched Chain Amino Acids" or BCAA. The benefit of BCAAs is it does not getmetabolized in the stomach. These specific amino acids metabolize directly in the muscle which means that it is anabolic for building your muscle. It is also anti-catabolic, meaning it inhibits muscle breakdown. Another key amino acid is Glutamine, which is the most abundant amino acid in our body. Glutamine helps us retain nitrogen, shorten recovery time after a workout and enhances our immune function.

Foods that contain a complete set of the amino acids include beef, chicken, fish, eggs, milk, soy and quinoa. Whey protein is taken from milk as a byproduct of cheese. Soy protein is taken from soybeans, which are part of the legume family.

So which is better, whey or soy protein? Studies have shown both whey and soy are equally effective at building lean muscle mass. Whey does digest more quickly, so it could be argued that consuming whey after your workout will deliver nutrients to your muscles quickly and more efficiently. Soy digests more gradually, so consuming soy post-workout would give you a longer lasting delivery of nutrients to your muscles.

Which has more Glutamine and BCAA? Whey has the highest amounts of BCAAs of any protein. However, soy has more Glutamine. With every 100 grams of protein, whey has 20.1 grams of BCAAs and 4.9 grams of Glutamine. With soy you get 18.1 grams of BCAAs and 10.5 grams of Glutamine.

Whey and soy proteins are very similar. Both have a few added benefits that the other does not have. Studies have shown soy protein reduces the risk of heart disease. Whey protein is more effective reducing body fat while sustaining lean body mass. Some studies suggest soy protein can reduce the risk of osteoporosis, colon, breast and prostate cancers.

From reviewing a lot of material on whey and soy, both are very equal in its positive effects of building and repairing your body post-workout. From a digestive point, not everyone tolerates either, so if you're new to adding protein powders to shakes or smoothies, start with small amounts. As for which is better, it really comes down to personal preference. I personally think using both whey and soy together has the most benefit, getting the best of both worlds to maximize the benefits from both proteins.

Judd Jones is a director for the Hagadone Corporation.