By Myprotein Writer Elly Mitsides
Milk protein is often referred to as milk protein concentrate (MPC) as it is essentially a concentrated milk form which has been dehydrated.
It contains many of the same nutrients as that found in milk in its true form, with the exception of a few, including vitamin B12.
Due to it’s low fat content (as it is prepared from skimmed milk), low carbohydrate content and extremely high protein content, it has now been a favored supplement by many trying to build lean muscle!
How is Milk Protein made?
Milk contains a group of primary proteins which are commonly known as Caseins.
The secondary group which are found in milk are the Whey proteins (you will probably already have heard this term due to the extremely popular protein supplement sold as ‘Whey protein powder’).
The ratio of Casein to Whey proteins is 80% Casein to 20% Whey. Generally, milk protein supplements are produced using a very low heat treatment, as not to denature the proteins.
Types of Milk Protein and benefits
Casein is beginning to be favoured by many, due to its longer lasting effect within the body. The protein provides a slow and steady release of amino acids into the body through the bloodstream, making it a great pre-bedtime supplement!
In addition, Casein is also beneficial to those looking to gain lean muscle mass – the addition of the supplement is wise during resistance and strength training.
Studies show that the incorporation of Casein into your diet can have positive effects on the metabolism – a definite positive for those looking to sculpt their physique whilst trimming their fat percentages!
Whey is the by-product in the production of Casein, and in contrast to Casein, its release into the bloodstream occurs much faster! This makes Whey an ideal post-workout supplement for a ‘quick hit’ of protein into the body. Whey is therefore great to to aid muscle recovery and the onset of soreness (commonly known as DOMS – Delayed Onset Muscle Soreness.)
Whey Concentrate is an incredibly popular supplement choice, with the product containing a huge 82% protein content. It is also:
– Rich in amino acids – needed for recovery and repair
– Low in fat
– Low in carbs
Whey Isolate is also a popular supplement, favored for its 90% protein content and minimal lactose content, in addition to:
– A quick absorption rate to replenish the muscles quicker post-workout.
– Ideal to be consumed at any time in the day to replenish and repair your muscles.
Milk Protein Supplements
Casein, as we mentioned, is a perfect supplementation to take before bedtime as its slow release into the bloodstream can last approximately 7 hours. It is sometimes described as having a ‘chalky’ texture – this is mainly due to the purity and production process of ultra-filtration.
Casein can also help to give you that ‘full’ feeling, which can only be a benefit for those also looking to shift body fat. It is also worth noting that Casein is extremely high naturally in Glutamine, which is commonly taken in its purest form as a training supplement to aid muscle soreness and recovery.
Whey protein – the more common protein supplement, is perfect for post-workout use due to its fast release of nutrients. During production, whey is naturally liquid form. The fact that it is then dehydrated, means that as a supplement it has great solubility and can be mixed with either milk or water – a great option for those with weight gaining/weight loss goals!
How much Milk Protein do you need?
Generally speaking, for an average healthy adult, our bodies require approximately 0.8 gram protein for every kilogram of body weight. Obviously depending on individual training regimes and goals this will differ and potentially increase, as the recommended amount is based on that of a sedimentary adult.
The use of milk protein supplements can be a great way to increase your intake of protein, as well as milk protein being found naturally in dairy products – although this would not be as concentrated and also many sources have a higher fat content.
The incorporation of supplements into the daily diet can benefit anybody looking to improve their training and recovery, as well as those looking to drop body fat and build lean body mass. It is advisable to consider the times at which to use various supplements – for example Casein use before bed, in order to maximise the effects it has on the body.
For those cautious of their macro-nutrients, it can also be a way to increase protein intake without the excess fat and carbs that some protein-rich foods may contain!
Milk Protein Recipe
Peaches & Cream Smoothie
1) 1- Fresh Small Peach
2) 1 scoop – Myprotein Impact Whey Vanilla
3) 5 oz milk or water
a) De-stone the peach and cut into quarters
b) Add the peach, Whey Protein Isolate and water/milk and blitz with a hand blender or smoothie maker
(Natural fruit sugars)