Dairy foods can help you feel strong and energized whether you exercise regularly or are just trying to be healthy. Milk, cheese and yogurt’s high-quality protein powers your body, helps you recover and can make you feel fuller longer.
What is Protein?
Protein, made of chains of amino acids, is a vital component of your diet.1 Your body needs 20 different amino acids to function properly – 11 of them are made by your body (nonessential amino acids) and nine of them (essential amino acids) we must get from food. Foods, like milk, cheese and yogurt, that contain all nine essential amino acids are complete protein foods.2
Because complete protein foods provide all the essential amino acids, they are readily digestible and absorbed. This makes these foods a great choice for supporting overall health!
Why Choose Dairy’s High-Quality Protein?
Milk, cheese and yogurt’s high-quality protein makes them the gold standard for sustaining energy and maximizing muscle potential.
Maintaining muscle mass and function is important for optimal health, but the loss of muscle mass occurs naturally with age, starting at 30 years old.3 Your muscles are the main area that stores protein.4
Protein also helps maintain skin integrity, supports the oxygen carrying capacity of red blood cells, stabilizes blood sugar levels and contributes to bone mass and density.
Dairy foods are simple, easy choices of high-quality protein that won’t break the bank. An 8-ounce glass of milk offers 8 grams of naturally occurring protein for just 30 cents!
Stay in control of your health by adding dairy foods, including lactose free and low lactose options, to your everyday routine. In addition to protein, milk, cheese and yogurt are important sources of calcium, potassium, phosphorus, magnesium, zinc, vitamins A, D and B12 and riboflavin in the American diet.
How Much Protein Do I Need?
Protein is an important macronutrient, and dairy foods are an efficient way to get the high- quality protein you need.
For men and women, calculate your recommended daily allowance (RDA) for protein by multiplying body weight in kilograms by 0.75 grams/protein.5
Step 1: Convert your weight to kilograms by dividing the pounds by 2.2
150lbs ÷ 2.2 = 68.2kg
Step 2: Multiply your weight in kilograms by .75 to determine your daily protein goal
68.2kg x .75g = 51.2g protein
Understand that this recommended daily allowance (RDA) is a starting point. Discuss individualized protein goals with your health provider and/or registered dietitian.
Citations:
1. What Are Proteins? Protein Definition, Functions, Examples
2. Complete vs. Incomplete Proteins and Examples
3. Horstman, A. M. H., & Huppertz, T. (2022). Milk proteins: Processing, gastric coagulation, amino acid availability and muscle protein synthesis. Critical Reviews in Food Science and Nutrition, 63(30), 10267–10282. https://doi.org/10.1080/10408398.2022.2078782
4. Welch AA, Hayhoe RPG, Cameron D. The relationships between sarcopenic skeletal muscle loss during ageing and macronutrient metabolism, obesity and onset of diabetes. Proceedings of the Nutrition Society. 2020;79(1):158-169. doi:10.1017/S0029665119001150
5. Protein and Amino Acids – Recommended Dietary Allowances – NCBI Bookshelf
