Maybe you don’t typically associate milk with protein, but you definitely should. There’s a reason your parents probably told you that milk will make you grow “big and strong.” However, the nutritional benefits of milk1 are just as or even more important for adults.
Not only is milk an excellent source of calcium, but it is also full of excellent proteins that actually become increasingly important as we age. Casein and whey proteins are the major proteins found in milk (with an approximate 80:20 ratio between the two). Not only are these proteins important for muscle health and strength, but they also have added benefits such as anticarcinogenic, antibacterial, and antiviral properties. The proteins from milk can improve gut health, metabolic health, and, of course, muscular health, helping to build lean body mass in conjunction with physical activity (especially resistance training)…all of which are so important for longevity and overall well-being.
Casein and whey protein are also complete sources of protein, meaning they contain all nine essential amino acids our bodies require to build muscle and create new immune cells. Since our bodies can’t make these essential amino acids on their own, whey protein and casein make it easy to increase your intake of these essential cell building blocks.
