The Protein in Dairy Foods is for More Than Your Muscles
Protein is non-negotiable and can be found in all dairy foods. As a dietitian, most men I work with already know this. We always hear the benefits of protein for muscle health, but it shouldn’t stop there. Along with maintaining muscle mass, men have unique nutritional needs for managing weight and sustaining daily energy levels. Men could benefit from the high-quality nutrients found in dairy to reach nutrition goals. It’s a complete protein and a complete win. Celebrate Men’s Health Month with us as we detail what protein can do for men’s bodies and minds, not just their muscles.
Muscle Benefits of Dairy Foods:
I love using different food sources and types to help clients meet their protein goals. Milk contains two high-quality proteins: whey and casein. Both have a role in helping a man reach his daily protein goal. When the liquid and solid portions of milk are separated, it results in whey and casein protein. Whey protein is the watery liquid part of milk. It is quickly absorbed by the muscles, making it a great choice for recovery post-workout. Casein is the solid curd part of milk. It is slowly absorbed and can support muscles during longer periods of fasting (like before bedtime).
Dairy for Weight Management
Not only does dairy contain high-quality protein, but milk, yogurt, and cheese also provide all nine essential amino acids, protein building blocks, that men’s bodies get through food! Leucine, for example, is a well-studied amino acid that supports the process of muscle growth, repair, and preservation. This supports weight management because preserved lean muscle can help men burn more calories at rest. For best success with weight management, men should opt for lower-sugar and minimally processed dairy such as regular milk, plain Greek yogurt, or cottage cheese.
How Does Eating Dairy Help with Energy Levels?
Milk is unique in that it contains carbohydrates, fats, and protein. As men, we need a balance of all three during the day. The carbohydrates in milk help provide an energy source for physical activity and more. The fats in milk help support fullness and contribute to hormone health, like testosterone. The protein contributes to muscle mass and sustained energy levels. Other nutrients found in milk also play a role. For example, vitamin D and B12 are linked to improved energy levels. Calcium supports bone and heart health. Zinc supports testosterone and sexual health. All these nutrients are found in an 8-oz glass of milk!
Ways to add dairy foods to your diet all day long:
At your morning coffee: The protein and nutrient benefits of milk can give your morning coffee the extra nutrition push you need.
When your food needs a friend. Whether broccoli with cheese, a fruit smoothie with milk, or a yogurt parfait with pumpkin seeds, enjoy the versatility of dairy. It’s a perfect partner!
For your bedtime ritual: Go with Greek yogurt, cottage cheese, or a glass of milk for the long-lasting casein benefits at bedtime.
Check out The Dairy Alliance’s High Protein Recipe page for more ways to add dairy’s high-quality protein to your menu. Here are a few of my favorites you can find:
What Dairy Foods are High in Protein?
All dairy foods contain protein, but the highest protein content is found in Greek yogurt, Parmesan cheese, and Pecorino Romano cheese.
This Men’s Health Month, challenge yourself to build on your nutrition. Whether it’s building lean muscle, managing weight, or increasing energy, adding three servings of dairy each day can help you hit your protein goals with a purpose. Always remember that dairy protein is more than muscles.
Gregory Lafortune MS, RDN, LD
Greg is a health educator and nutrition professional with 10 + years of nutrition and health education experience. He is a Certified Men's Health Educator, which gave birth to his specialty: Men's Health. His mission is to bridge the gap between men and the healthcare system. In his private practice, Optimal Plan Nutrition, LLC. He provides dynamic nutrition counseling on conditions including diabetes/prediabetes, hypertension, hyperlipidemia, weight management, and more. He is a public speaker, articulate freelance writer, and skilled musician who plays 4 different instruments. His family and Christian faith drive everything he does.
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