Soy Milk vs. Almond Milk: Which is Better for Runners?

Soy Milk vs. Almond Milk

Soy milk and almond milk are two very popular dairy milk alternatives. They are recommended beverages for people with casein allergies, lactose intolerance or diabetes. So, in this case, Soy Milk vs. Almond Milk: which is better for runners? There is no straight answer for which of them is better for you. Each type of milk has its own pros and cons, so ultimately, it’s down to your personal preferences.

Soy Milk

Soy milk is made from ground soybeans and water. It comes in plain which is the original taste and flavored which tend to contain high amount of added sugars. One cup of soy milk can supply you about six grams of proteins, which provides all the essential amino acids. Some brands of soy milk are also fortified with calcium, vitamin D and B12.

Almond Milk

Almond milk is made from ground almonds and water. It is very low in protein with around one gram per cup. Do note that almond milk comes in sweetened and unsweetened versions so please take note to read the labels to know the amount of sugar you are consuming. Almond milk contains a good amount of Vitamin E, antioxidants and it is also low in calories.

Soy Milk’s Hormonal Effects

Although not yet confirmed, soy milk has been suspected for reducing male fertility and sperm count. Soy sterol may counteract the effects of chemo therapy. Soy sterol may also interfere with progesterone production during pregnancy, thus expectant mothers should try to avoid drinking soy milk.

Importance of Milk for Runners

Muscles can get damaged after an intense run or workout. Therefore, fat-free milk can provide the sugars and proteins that your muscles need. Drinking milk is the fastest way to absorb all these sugars and proteins that the body needs for recovery and quick muscle regeneration. Soy Milk contains many of the same vitamins and minerals that Dairy milk has. Whereas, Almond milk helps runners with polyunsaturated fats, antioxidants and Vitamin E.

Nutrition Breakdown

The nutrition facts outlined below highlight important information for every athlete. As for the question soy milk vs. almond milk: which is better for runners? The different varieties of each milk give you the chance to mix up your diet as well as provide options for people with dietary limitations. Every athlete has specific nutritional needs, hence it is important to know what is best for you by testing different milks and diets. One thing for sure is that your mom is probably right about your childhood and it still applies today, drink your milk if you want to be strong and healthy!


Soy Milk

Pros: Most protein content of non-dairy milks (6 grams per serving), cholesterol free, low saturated fat.

Cons: May have hormonal effects

Almond Milk

Pros: High in vitamin E and antioxidants, low in calories

Cons: Low in protein, high sugar level in flavored types, not suitable for people with nut allergies


Cheers and Start Running Today


17 Comment

  1. Mmmm, base on the research here, I think Soy milk is better because it provides more calories and energy needed to sustain over the run but i believe that it is all about perspective. I heard about the hormonal effect of soy milk for men but I think it is just a myth.

    1. Will says: Reply

      Hi Arthur

      Thank you for dropping by again. Yes, you are right, it’s all about personal preferences. Hormonal effects of the soy milk is indeed a myth that I want to share with my readers. Cheers!

  2. Nnamdi says: Reply

    Hello Will, I love your comparison of Soy and Almond milk. It is detailed but you fail to let us understand a simple line which one is better for runners. However, from your article I understand that the soy milk has more protein than Almond and runners would need plenty of protein to recover from strains and muscle stress.

    But what do you think?

    1. Will says: Reply

      Hi Nnamdi

      I have mentioned in the article that there is no straight answer for which of them is better for you. Each type of milk has its own pros and cons, so ultimately, it’s down to your personal preferences.

      1. I think both of them are good because Almond milk as a milk from nuts, they do provide omega 3 fatty acids and vitamin E. Come to think of it, why not drink both of them ? I will say drink Soy milk before and after a run to repair muscle. Almond milk to provide vitamin e which is good for muscle endurance due to it antioxidant properties. well, I am not quite sure lol. That is just my opinion. I need to read up more haha.

        1. Will says: Reply

          Hi Arthur

          That is a great idea, it’s always good to mix and match so that you get the best of both worlds. Awesome stuff!

  3. I guess based on taste alone, I will prefer Soy Milk. I don’t really like the taste of almond milk. As for running, I think we need to burn some calories. I’ll go for the Soy Milk, even though if there’s a slight hormonal effect, though unproven.

    1. Will says: Reply

      Hi Kenny

      Yes, the hormonal effect of soy milk is really more of a myth that is unproven so far. Personally, I prefer Soy Milk as well. Cheers!

  4. Hi Will

    Thanks for sharing the pros and cons of both soya and almond milk.

    Tbh, I have never tried either of these milks, so I will have to experiment with both and let you know how I feel about them =)


    1. Will says: Reply

      Hi Lawrence

      Yes, you should try these milk for their tastes alone because they taste great!

  5. Hi Will! I have tried Soy Milk since I am lactose intolerant but prefer lactaid milk. Soy milk just does not taste good to me. Almond milk tastes better but since you said it has added sugar that is probably why. I need to read my labels.

    I read that soy milk is not recommended for pregnant women on this page and I did not know that. I actually did not have lactose intolerance when I was pregnant with both of my girls even though I have suffered from it since I was born. I had to have soy formula.

    What is also strange is even though I was not lactose intolerant during my pregnancies, my babies were when they were born though my first child less so than my second. The human body is a mystery. Both my daughters are not lactose intolerant now by the way.

    One thing I know is milk is great in general for running. My father in law drinks chocolate milks before he exercises and said it has more protein than a protein drink. From the info on your page, I will go with soy just for the fact it has more protein. Maybe mixing the milks is an idea?

    1. Will says: Reply

      Hi Jana

      Alternating the milk is definitely a good way of getting the most benefits out of each milk. Each milk has its pros and cons so you are not missing out if you add these 2 milk into your diet. Honestly, I have no idea how the genes for lactose intolerant works, the human body is indeed a great mystery!

  6. Billie says: Reply

    My daughter is drinking soy milk so I read this post very afraid of what you would say about it! I was relieved when I reached the conclusion! I must say I do sometimes alternate with Almond milk but never paid attention to the sugar content. Going to make me start looking now as my baby is a litter chunker monk anyway. Don’t want to sabotage her by adding unnecessary sugar to her diet! Thanks for the awesome info!

    1. Will says: Reply

      Hi Billie

      Thanks for dropping by! Yes, alternating the milk is a good way of getting different nutrients from both the milk.

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