Skim milk powder is a dry ingredient often used for baking. Skim milk powder can be more desirable than regular skim milk because it can be stored longer. As with other forms of milk, skim milk powder is rich in protein, a nutrient that is required for optimal health and that can aid in muscle building as well as fat loss. In addition to protein, skim milk powder offers several other nutritional benefits.
Protein Content
Each 4-tbsp. serving of skim milk powder, which makes one cup when mixed with water, contains 9 g of protein. This amount of protein is the same amount that one cup of regular skim milk provides. The National Institutes of Health suggests eating between 50 and 65 g of protein each day, so a 4-tbsp. serving of skim milk powder contains between 14 and 18 percent of the daily recommended protein intake.
Type of Protein
Milk protein contains two types of protein, whey and casein. While isolated whey and casein powders are available, combining the two can be beneficial, as they have unique properties. Casein is more filling than whey, but whey promotes more calorie and fat burning, according to a study in the March 2011 issue of "The American Journal of Clinical Nutrition." Additionally, research from the August 2006 issue of the "Journal of Strength and Conditioning Research" indicates that combining whey and casein is superior to whey alone for exercise recovery.
Other Nutrients
Skim milk powder contains nutrients other than protein; each 4-tbsp. serving contains 13 g of carbohydrates as well as 25 percent of the daily recommended intake of calcium. In addition, skim milk powder provides 15 percent of the daily suggested intake of vitamin A and 2 percent of the suggested daily intake of vitamin C.
Concerns
Skim milk powder may not be ideal for your needs because it contains no fat. Fat is useful because it promotes satiety and can act as an emulsifier in recipes. In addition, as with all types of milk, skim milk powder contains lactose. This naturally occurring dairy sugar may cause gas, bloating and nausea if you are lactose intolerant.
References
- MyFitnessPal: Calories in Compliments Skim Milk Powder
- LIVESTRONG.COM MyPlate: Calories in Fat Free Skim Milk
- MedlinePlus: Dietary Proteins; June 2011
- "The American Journal of Clinical Nutrition"; Protein Choices Targeting Thermogenesis and Metabolism; K.J. Acheson, et al.; March 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
- PubMed Health: Lactose Intolerance; July 2010
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