Milk protein

Milk protein

02-06-2017
 / 5.0
Please log in to rate this article!
Short summary

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.

2,35 kg 
 
0%   46,11 €  
45,91 €

Summary

Other names

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)

Health benefits

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.

Conclusion:

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.

How much?

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.

Timing

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.

Useful hint

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.

Safety notifications

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

Unknown.

Sources

• 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.



Related articles
The Beginner's Guide to the Proteins (not just for beginners)
Which protein is the best for you? Which one is absorbed better and what makes the difference between different protein types? You can find the answers in the f...

Ask your question about this article here!

You can ask questions after registration and login!
Please log in!

There are no comments


My cart cart
Your cart is empty
Suggested readings:
Arginine Alpha-Ketoglutarate (AAKG)
Arginine Alpha-Ketoglutarate (AAKG) is a salt that is formed by the combination of the amino acid arginine and the alpha...
5 Bullshit-Free Tips for Weight Training
Are you fed up with overdone, pseudo-scientific or too scientific training theories? Do you want to see clearly in the m...
So you want more muscles? Stretch!
Getting muscles ain't easy, we know that by experience. But only a few people know that with the most underrated area of...
Latest articles
Olimp Cuts Ties With Shawn Rhoden
Last year's Mr. Olympia winner, Shawn Rhoden was signed by Olimp Sport Nutrition supplement company (their products are ...
How Can You Make Your Biceps Wider?
To get big arms is easy. But what if your arms grow alright, but you are not satisfied with its outlook? For example, it...
Who is the Most Underrated Bodybuilder in History?
In bodybuilding's history, there have been numerous competitors who did not receive the Sandow, and was not as popular a...
Shopbuilder Ltd. · Mérey str. 17 HU6722 Szeged, Hungary · Phone: +36-20-900-0864 (Monday-Friday: 9-17am CEST) · E-mail: shop@builder.eu
Privacy Policy (01098-0001) · Hungarian E-commerce Registration Number: C/002 215/2003 · Online Dispute Resolution
312 ms