The research: This new study builds on the increasing demand for high quality protein, particularly for active women striving to build or maintain muscle. Researchers from the University of Texas Medical Branch set out to determine whether consuming different protein blends could prolong amino acid availability (the building blocks of protein) and lead to increased muscle-building after exercise. The two blends they tested included a soy-dairy blend and a single protein source (whey protein isolate), which 16 healthy volunteers consumed an hour after exercising. The results? The soy-dairy blend led to a steady rise in amino acids and increased amino acid delivery for about an hour longer than the whey protein alone. What it means: Drinking a soy-dairy blend within an hour after working out prevents muscle protein breakdown and helps build muscle better than whey alone. Since we lose muscle with age, this blend may be particularly helpful in reversing muscle loss for active women. The bottom line: Based on this research, Amy Goodson, a sports dietician and co-author of Swim, Bike, Run—Eat recommends the following high-protein smoothie after a grueling workout: Berry Blast Protein Smoothie 1 scoop (1.6 oz) vanilla soy protein8 oz low-fat milk½ frozen banana¾ c frozen mixed berriesBLEND ingredients together. Drink immediately.NUTRITION: 371 cal, 30 g pro, 56 g carb, 0 g fiber, 43 g sugars, 4.5 g fat, 1.5 g sat fat, 297 mg sodium More from Prevention: 20 Super-Healthy Smoothie Recipes
