Dairy products are a source of protein. Protein provides all the essential amino acids needed to build and maintain muscle mass. Did you know that one glass (250 ml) of full-cream milk contributes to 14.5% of daily protein needs for an average adult. This makes milk a source of complete protein.
The key to building muscle
Protein is the nutrient that helps build, repair and rebuild muscles. Amino acids are the building blocks of protein. Dairy proteins contain all nine of the so-called ‘essential’ amino acids. Because we are not able to manufacture these amino acids in our bodies, we must obtain them from our food, which is why they are called ‘essential’. These amino acids are essential because they can:
- regulate muscle protein synthesis (build muscle)
- provide fuel for working muscles
- help maintain blood glucose levels during exercise
| Normal protein requirements versus protein requirements for muscle building |
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Normal protein needs needed day-to-day
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Protein for muscle building (based on body weight of the individual)
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0.8 - 1 g x ideal body weight
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1.3-1.5 g x ideal body weight (e.g. for an average male weighing 75kg, protein requirements will be 97.5 - 112.5 g/day)
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Milk Is a Recovery Drink After Exercise
During and after exercise, glycogen stores (stored energy) need to be replenished. Intense exercise results in the unwanted breakdown of muscle protein, which then leads to reduced performance. Including protein after training will provide you with amino acids for muscle repair and growth. This will help speed up muscle recovery and reduce the risk of injury. Research has shown that consuming milk after training helps reduce muscle damage and improve further exercise performance. Read more about dairy for dehydration recovery.
Strength training
For many years, it was believed that strength training was unsafe for children due to physical immaturity. However, current research has shown that strength training can be a safe and effective method of conditioning for children, by using their own body weight or elastic resistance.
If it is muscle gain that you are after, dairy products can be included in your training program.
| Protein needs for endurance athletes after exercise |
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When
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Protein guidelines
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Soon after exercise (within 30 minutes)
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0.2 - 0.4 g/kg current body mass (consumed together with 0.8 - 1 g/kg carbohydrates)
Low-fat high quality protein, e.g. fat-free milk
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Here is an example:
75 kg x 0.2 g = 15 g protein = ± 2 glasses of milk (which contains some carbohydrates too)
75 kg x 0.8 g = 60 g carbohydrates = ± 2 slices of bread with jam and cheese
| Ideal dairy beverages/snacks to help build muscle |
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Dairy options
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Serving size
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Protein
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Full-cream milk
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250 ml
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8.1 g
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Low-fat milk
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250 ml
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8.2 g
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Fat-free milk
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250 ml
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8. 5 g
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Flavoured milk
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250 ml
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8.5 g
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Flavoured drinking yoghurt
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200 ml
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5.7 g
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Flavoured yoghurt
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200 ml
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7.6 g
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Ricotta cheese
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100 g
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11.3 g
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Cheddar cheese
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40 g
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10 g
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References
European Dairy Association “Nutritional Quality Proteins”. Brussels, Belgium. 1997. ISBN: 9090009670-1.
Kimball, SR & Jefferson, LS. 2001. Regulation of protein synthesis by branched-chain amino acids. Curr Opin Clinical Nutrition Metabolic Care. 4(1): 39-43.
Layman, DK. 2002. Role of leucine in protein metabolism during exercise and recovery. Can Journal of applied Physiology. 27(6): 646-663.
Dairy Australia – Sports Nutrition
Nutritional tables – Milk SA