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What are the health benefits of milk protein?

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Milk protein is an essential resource in human nutrition, noted for its high quality and bioavailability. Derived mainly from cow’s milk, it comes in two main forms: casein (80%) and whey (20%). Below, we explore its main health benefits and applications.

Milk protein and its impact on muscle health

Milk protein is known as a complete protein, as it contains all the essential amino acids that the body cannot synthesise. This unique profile is especially important for:

  1. Maintain muscle mass: The combination of casein and whey allows for both rapid and sustained release of amino acids, which promotes muscle development and recovery, ideal for athletes and active people.
  2. Prevent sarcopenia: In older adults, regular consumption of high-quality protein helps maintain strength and muscle mass, reducing the risk of weakness and injury.

Benefits for the immune and metabolic system

Milk protein contains bioactive components that support health in several areas:

  1. Immunity: Whey provides immunoglobulins and lactoferrin, which strengthen the immune system and fight infections.
  2. Metabolism: It favours weight control, as it promotes satiety and contributes to fat burning, being an ally in weight loss diets.

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Bone health and recovery

Milk protein, in combination with the calcium and vitamin D also found in milk, plays a crucial role in:

  1. Strengthening bones: It is essential for preventing diseases such as osteoporosis, thanks to its ability to improve bone density.
  2. Post-exercise recovery: The branched-chain amino acids (BCAAs) present in whey are particularly effective in tissue repair after intense exercise.

Practical applications and by-products

The versatility of milk protein has driven its inclusion in a wide range of products, from protein shakes to functional foods, especially in the areas of sports and clinical nutrition. According to Beurrespa, protein concentrates and isolates are widely used in food supplements, energy bars and fortified drinks.

Casein digests slowly, providing amino acids on a sustained basis, whereas whey is fast absorbing, ideal for post-workout recovery.

Yes, its high satiety and contribution to metabolism make it useful in weight control diets.

Whey and casein isolates usually have very low levels of lactose and are suitable for many lactose intolerant people.

It varies according to physical activity and age, but generally between 0.8 and 1.2 grams of protein per kilogram of body weight is suggested.

It prevents muscle loss, strengthens bones and improves immune function, helping to maintain a better quality of life.