Blend of Soy-Dairy Protein Best for Building Muscle

A new study published in Journal of Applied Physiology reveals a soy-dairy blend of protein may be most effective in promoting muscle mass and strength after exercise.

The building blocks of protein are amino acids, and their availability within the body allows additional muscle proteins to be made. In the study, a soy-dairy blend provided sustained amino acid availability for muscle recovery and growth 1- and 2-hours after resistance exercise; whey protein alone was only effective in the first 40 minutes after exercise.

The double-blind, randomized clinical trial “Soy-Dairy Protein Blend and Whey Protein Ingestion After Resistance Exercise Increases Amino Acid Transport and Transporter Expression in Human Skeletal Muscle” was done at University of Texas’ Medical Branch at Galveston. Protein beverages were given to healthy participants, 19-30 years old, and amino acid availability was compared between a blended soy-casein-whey beverage, and just a whey beverage.

Many commercially available protein beverages have a blend of soy and dairy proteins, and can be a great way to refuel after an intense workout. Soy is the only plant-based protein with a complete profile of essential amino acids and reduces blood cholesterol in a low-saturated-fat diet.