Milk protein powder is a protein-rich supplement that is used by strength-training athletes and other active individuals hoping to improve their body composition. As the name indicates, milk protein powder is derived from milk and contains both protein types in regular milk, whey and casein. Milk protein powder is low in calories and can be beneficial for weight-loss diets as well as muscle-gain plans. Consult a doctor prior to using this or any other supplements.
Nutritional Profile
Milk protein powder has a nutritional profile that may be well-suited to dieting, as it is low in calories and has minimal fat and carbohydrates. Each 30 g serving of milk protein powder contains 120 calories, with 1 g of fat, 1.5 g of carbohydrates and 25 g of protein. This amount of protein may make milk protein powder a suitable supplement for post-exercise recovery, as research from the December 2010 issue of "International Journal of Sport Nutrition and Exercise Metabolism" suggests that 20 g of protein is required to promote maximal protein synthesis after workouts. Protein synthesis drives recovery and muscle growth.
Comparison to Milk
If you want to increase the amount of protein in your diet, or wish to lose weight, milk protein powder may be a better choice than liquid milk. Milk is higher in calories, with 160, fat, with 8 g and carbohydrates, with 13 g, and provides less protein, 8 g, in an 8 oz. serving, than one 30 g serving of milk protein powder. If you're following a low-carbohydrate or high-protein diet, milk protein powder would be better than milk. Although such diets aren't required for weight loss, a study published in the May 2011 issue of "The Physician and Sportsmedicine" suggests that reduced-carbohydrate, high-protein diets produce more weight and fat loss than high-carbohydrate diets.
Protein Types
Milk protein contains two distinct types of protein, whey and casein. Although these proteins are sold on their own, combining the two in milk protein may be preferable in some cases. An August 2006 study from the "Journal of Strength and Conditioning Research" found that a combination of whey and casein produced superior muscle recovery and increased muscle gain compared to whey alone. Additionally, having two sources of protein rather than one can aid in fat loss. Research published in the March 2011 issue of "The American Journal of Clinical Nutrition" found that whey promotes more fat burning than casein, but casein is more filling than whey. Thus, a combination of the two -- milk protein powder -- could be optimal for dieting.
Concerns
Although milk protein powder can be beneficial, it may not be optimal for everyone. As with regular milk, milk protein powder contains lactose, a dairy sugar that may cause upset stomach, diarrhea and bloating if you are lactose intolerant. If this is the case, soy or another non-dairy protein powder may be a better choice. Some forms of whey protein have all of the lactose removed, but check labels closely, as the lactose content varies by brand.
References
- LIVESTRONG.COM MyPlate: Calories in True Protein Milk Protein Isolate
- "International Journal of Sport Nutrition and Exercise Metabolism"; Nutritional Strategies to Promote Postexercise Recovery; M. Beelen, et al.; December 2010
- LIVESTRONG.COM MyPlate: Calories in Milk
- "The Physician and Sportsmedicine"; A Carbohydrate-Restricted Diet During Resistance Training Promotes More Favorable Changes in Body Composition and Markers of Health in Obese Women with and Without Insulin Resistance; R.B. Krieder, et al.; May 2011
- "Journal of Strength and Conditioning Research"; The Effects of Protein and Amino Acid Supplementation on Performance and Training Adaptations During Ten Weeks of Resistance Training; C.M. Kerksick, et al.; August 2006
- "The American Journal of Clinical Nutrition"; Protein Choices Targeting Thermogenesis and Metabolism; K.J. Acheson, et al.; March 2011
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