Milk protein is used as a basis in many supplements like MRPs, protein bars and also in shakes. It's made of whey protein and casein so it has every benefit of them: it's rich amino acids and also has the ability to boost the immune system. It's low in fat and calories which also helps digestion.
Whole milk protein, milk protein concentrate (MPC), milk protein isolate (MPI)
Where does it come from?
Milk protein is extracted from milk which contains 3-5% protein and contains two types of protein: whey and casein. On average, milk protein contains 80% of casein and 20% of whey. Useful advice: choose a milk protein taht is produced on low temperatures, so you can avoid the drop of efficiency thanks to the denaturation.
How does it boost performance?
Why do athletes use milk protein?
There's many proof out there that athletes and fitness freaks need much more protein due to the intense training so we can say that protein is essential for gains and regeneration. Given the fact that milk protein contains whey and casein too, this makes it an outstanding choice as a protein source for athletes.
The quality of milk protein makes it a popular basis for many protein shakes, protein bars and also meal replacement formulas. Therefore, there is no need to search for it - take a protein powder and the problem is solved.
How does it help gains and regeneration?
- As an optimal source of amino acids (which are the basis of our muscles and essential for their regeneration and growth) they help muscle growth
- Improves anabolism and prevents muscles from breakdown
How does it help daily life?
- It boosts immune system by increasing the antioxidant levels in our body just like glutathione and immunoglobulins (peptides which also has the same effects)
The symptoms of low intake
There are no known symptoms.
Further things to know
Without protein it's kind of hard to support gains, your immune system or your regeneration. Regardless of your goals, protein should be the basis of every athlete's (including weightlifters, bodybuilders and other fitness freaks) meal and supplement plan. Researchers say that any fat loss diet with significant calorie decrease will increase the need for protein so your muscles will be safe.
A little heads-up about whey and casein:
Whey protein - which is one of the two proteins found in milk - is probably the best source out there. Many scientists say the same, whey protein has the most benefits for building and maintaining lean muscle:
- High biological value (BV factor) which helps it's amino acids to absorb much faster compared to other protein sources;
- High amino acid content including the crucial ones: glutamine and cysteine;
- Increased glutathione levels (which boost the immune system;
- Contains immunoglobulin and lactoferrin (a.k.a. protein peptides whcich also helps the functioning of our immune system);
- Low in lactose, fat and calories.
We can see from that that whey protein is a "must have" for a hard-working athlete.
The other protein fraction from milk is casein: researchers say that it not only supplies our body with the most important amino acids but also helps muscle growth.
Here comes a little heads up about casein:
- Rich in glutamine (which is the fuel of our immune system and also the basis of our muscles). It has 20,5% glutamine content.
- Also rich in arginine (also an amino acid) which takes role in the production of growth hormone.
All summed up: milk protein (80% whey and 20% casein) provides every benefits of both so we can say that it's a typical case of "kill two birds with one stone".
The recommended use:
Protein should be the basis of every athlete's (including weightlifters, bodybuilders and other fitness freaks) meal and supplement plan. Researchers say that any fat loss diet with significant calorie decrease will increase the need for protein so your muscles will be safe.
First things first: we need to define our protein intake. The need of athletes is higher than avarage people so the protein consumption should look something like this:
- Active and healthy men should take 2-3 grams for every kilograms of bodyweight daily. For example: with a 90 kg body weight one should consume 180-270 grams of protein during the day with smaller meals.
- For active women, the recommended quantity should be 1,5-2 grams for each kilograms of body weight daily. For example: with a 55 kg body weight one should consume 90-115 grams of protein during the day with smaller meals.
The use of protein in the form of supplements depends on our meal plan, but we can easily substitute a few meals with a protein powder.
Make sure you eat sufficient amounts of protein right after workouts and before sleep. These two occasions are the most optimal periods of the day for muscle growth: anything eaten in this period will be absorbed much better so we can easily maintain anabolism.
The synergists of milk protein
There is no known synergism.
Consuming milk protein with any kind of lactose intolerance should be done with caution.
The toxicity of milk protein
There are no known toxic effects.
Prohibitions and limitations
• Boirie, Y., et al., "Slow and Fast Dietary Proteins Differently Modulate Postprandial Protein Accretion," Proc Natl Acad Sci U S A 94.26 (1997) : 14930-5.
• Chin, S.F., et al., "Dietary Sources of Conjugated Dienoic Isomers of Linoleic Acid, a Newly Recognized Class of Anticarcinogens," J Food Comp Anal 5.3 (1992) : 185-97.
• Demling, R.H., and DeSanti, L., "Effect of a Hypocaloric Diet, Increased Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss in Overweight Police Officers," Ann Nutr Metab 44.1 (2000) : 21-9.
• Demling, R.H., and DeSanti, L., "Increased Protein Intake During the Recovery Phase After Severe Burns Increases Body Weight Gain and Muscle Function," J Burn Care Rehabil 19.2 (1998) : 161-8.
• Dionysius, D.A., and Milne, J.M., "Antibacterial Peptides of Bovine Lactoferrin: Purification and Characterization," J Dairy Sci 80.4 (1997) : 667-74.
• Fox, P.F. (Ed.), Advanced Dairy Chemistry: Lactose, Water, Salts, and Vitamins, Volume 3, 2nd ed. (Chapman and Hall, New York, 1996).
• Gaudichon, C., et al., "Net Postprandial Utilization of (15N)-Labeled Milk Protein Nitrogen Is Influenced by Diet Composition in Humans," J Nutr 129.4 (1999) : 890-5.
• Jensen, R.G., et al., Handbook of Milk Composition (Academic Press, Orlando, 1995).
• Parodi, P.W., "Cows' Milk Fat Components as Potential Anticarcinogenic Agents," J Nutr 127.6 (1997) : 1055-60.
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