- Adequate protein consumption has been shown to be a critical component in developing and maintaining a healthy body. Milk products contain all the necessary protein to meet your daily needs
- Protein comes from many different sources including dairy products. Knowing how much and what types of protein to consume and what to avoid is important
- Whey powder protein, which is derived from cow’s milk has been shown to be an excellent source of protein and should be incorporated into your diet for optimal overall health
Proteins are divided into two main groups, complete and incomplete. Complete proteins supply enough essential amino acids to the body while incomplete proteins lack amino acid sufficiency. The best sources of complete proteins come from animal sources such as beef, poultry, pork, fish, as well as dairy products such as cheese, milk and eggs. Vegetarians who eat dairy can certainly get the required amount of complete proteins by consuming dairy products.
Of all the sources of protein, whey has been shown to be the richest in branch chain amino acids, or BCAA’s as they are commonly referred to. Whey powder protein is quickly absorbed into the body and on a gram per gram basis is the most complete. Even those individuals who are lactose intolerant can consume whey protein, as there are many varieties that are lactose free.
The recommended daily allowance of protein for individuals with an average level of activity is 0.8 grams of protein for every 2.2 pounds of weight. So a male weighing 170 pounds should consume approximately 62 grams of protein per day. Individuals who are very physically active should consume as much as 1.0 grams of protein for every pound of body weight.
The versatility of milk products lends itself well to being able to consume all the necessary protein for your body. One cup of 2% fat cottage cheese has a whopping 32 grams of protein in it with only 220 calories. 32 grams of protein is over half the recommended daily allowance of protein for the average size male. One large egg has 6 grams of protein while an 8-ounce glass of skim milk has 8 grams.
Soft cheeses such as mozzarella, brie and camembert have around 6 grams per ounce while medium cheeses such as cheddar and swiss average around 8 grams per ounce. Although quite tasty, it is not a good idea to consume all of your daily protein in the form of cheese. It is high in fat, calories and cholesterol. If you like cheese try string cheese as it is low in calories and fat and comes in a convenient serving size. Be careful on the eggs too. A good technique is to buy egg substitutes such as eggbeaters or just separate the egg whites from the yolk while cooking. Of the 6 grams of protein in a large egg only 1.3 grams is found in the yolk. Yogurt is a great way to satisfy the sweet tooth while taking in some quality protein. One cup of low-fat low calorie yogurt usually has 8 grams of protein.
Dairy foods high in whey also leave you feeling fuller because of the quality of the protein. They are high in calcium as well, which promotes strong bones and prevents osteoporosis. Dairy foods are an excellent source of high quality complete protein and should provide all the required protein you need.
Tags: dairy products, milk products, whey powder
