Want to reap better results from your workout—without trying any harder? Add some soy and dairy to your post-workout snack: The combo is more effective at repairing and building muscle than pure dairy protein alone, according to a new study published in the Journal of Nutrition.

In the study, 19 people worked out and then refueled one hour later with a drink made of carbs, fat, and protein. Some drinks only contained whey protein, while others contained a blend of soy, whey, and casein proteins (whey and casein both come from dairy). Afterward, researchers assessed how quickly the participants’ bodies broke down the protein into amino acids (also known as “protein synthesis”) and used it to repair and build new muscle. Compared to whey protein alone, soy-dairy drinks generated a longer-lasting boost in protein synthesis. Meaning? The combo cocktail worked better than whey alone.

While soy, whey, and casein are all high-quality sources of protein on their own, each contain different levels of amino acids, and are digested at different rates. When you eat them all at once, though, you get each protein’s unique benefit and prolong the effects, says Paul Reidy, lead investigator and exercise physiologist at the University of Texas Medical Branch.

To make your fitness routine even more effective, eat a combo soy and dairy snack that contains about 20 grams of protein within an hour of completing your workout—that’s primetime for protein synthesis. Try one of these post-workout pick-me-ups:

To start your day…
TOFU SCRAMBLE: Sauté about 4 oz soft tofu, chopped bell pepper, Portobello mushrooms, and spinach for 5 to 7 minutes, stirring often. Serve on sandwich thin and top with a sprinkle of shredded mozzarella and oregano to taste.

For a quick sip…
SOY-MILK SMOOTHIE: In any smoothie recipe that calls for milk, use half cow’s milk and half soy milk. MORE: 331 Delicious Smoothie Recipes

For a grab-and-go snack…
STRING CHEESE AND EDAMAME: Slip a low-fat string cheese and bag of dry-roasted edamame into your gym bag to refuel on the run.

To fill up…
CHEESY VEGGIE BURGER: Feed a colossal appetite with a prepared, soy-based veggie burger topped with a slice of low-fat cheddar cheese. Or make your own tofu cheese burger.

To lighten up…
MASHED EDAMAME PITA: In a food processor or blender, puree cooked, shelled edamame minced garlic, and add water to reach desired consistency. Stir in reduced-fat feta cheese and oregano, and spread the mixture on a light whole-wheat pita. Then stuff with balsamic-dressed greens.

To treat yourself…
SWEET ‘N SALTY SOFT-SERVE: Swing by an ice cream shop and order a plain-flavored cup of frozen yogurt topped with crushed, dry-roasted edamame. (If they don’t stock it, bring your own.)

More from WH:
28 Healthiest Snacks Ever
10 Snacks That Fight Fat
8 Snacks Under 100 Calories

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