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Specifically, let's take a look at a three-month study looking at the effects of different protein types on body composition during a strength training program.

In this study, the researchers provided daily supplements containing 50 grams of a variety of proteins — either soy concentrate, soy isolate, a soy isolate/whey blend, or a whey blend.

Twenty participants added these supplements, in conjunction with a resistance training program. At the end of the three months, a significant increase in muscle mass was noticed with all of the protein supplemented groups. Interestingly, no significant differences were found among Testosterone, body fat, or body weight between the groups.

In the end, the authors concluded that 12 weeks of soy protein supplementation (50 grams per day) was as effective as the other protein types when it comes to boosting muscle mass during a strength training program.

Interestingly, as some people have suggested, soy supplementation doesn't seem to decrease Testosterone or limit lean body mass gains. It's important to note that similar studies have been done using soy-containing supplemental nutrition bars, and the results have been consistent.

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(PE = Phyto Estrogen) Taking it to human studies, data on patients with prostate cancer showed that the intake of 80 mg/day of PE's didn't significantly alter Testosterone levels.

To go one step further, an intake of PE's up to 16 mg/kg of body weight had no significant influence on behavior or physical characteristics.

Taking the dose up again, another study found that 84 straight days of consuming 450 to 900 mg/day of PE's lowered DHEA levels and had estrogenic side effects in males with prostate cancer. Not necessarily good. However, skim over the chart above to determine how much soy food that'd be. It's a freakin' lot!

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