Three women working out with kettle bells

Start enjoying the exercise benefits of proteins from milk.

If you’re looking for the perfect protein to support an active lifestyle, you can do no better than proteins from milk.

The proteins obtained from milk (whey, casein, milk protein concentrates and isolates, milk powders) have been studied for over 30 years, and many benefits for both resistance and aerobic exercise (also known as cardiovascular exercise) have been identified. 

Resistance Exercise: Stronger Results

Resistance training improves muscle strength, aerobic and power, and increases muscle mass. Resistance training is not just for athletes and body builders, it is also helpful for rehabilitation, recovery from injury, to prevent declines in muscle mass and function, and for weight management.

Many studies show the positive effects of proteins from milk, especially whey proteins, on strength performance, muscle mass and other metabolic changes in both trained and untrained persons. And consuming whey proteins leads to superior gains in muscle mass relative to other proteins.1

Several meta-analyses4 support greater improvement in strength and muscle mass with whey proteins compared to control supplements. Whey proteins are considered “fast proteins” and casein is considered a “slow” digesting protein. So, if you wish to prolong amino-acid delivery to muscles and promote superior gains in muscle mass, a blend of whey and casein (or protein from milk concentrate) can yield optimal results.

Proteins from milk can also help you recover from exercise and muscle soreness, however this has not been proven for other proteins.1,2

Aerobic Exercise: Stronger Recovery and Performance

Exercising for more than a few minutes (a half-mile run), to several hours (such as a marathon or long bicycle ride) is aerobic exercise. Proteins from milk, notably whey proteins, are useful for aerobic exercise and also aid in recovery.

There are also multiple-sprint sports which combine resistance and aerobic exercise, with short periods of power activity like sprinting or jumping. So, whether you play soccer, hockey, tennis or other team sports, you may find that adding proteins from milk to your pre- or post-exercise routine, or during your activity, may help both your performance and your recovery.3

1 Schweitzer, C and Lagrange, V. 2019. ADPI webinar, 2019.

2 Gorissen, SHM and Witard, OC. 2018. Characterizing the muscle anabolic potential of dairy, meat, and plant-based proteins in older adults. Proc. Nutri. Feb 77(1):20-31.
Gorissen, SHM, et al. 2016. Ingestion of wheat protein increases in vivo muscle protein synthesis rates in health older men in a randomized trial. J. Nutr. 7:1651-1659.

3 Ali, A, et al. 2018. Sports and exercise supplements. pp.579-635. Chapter in Whey Proteins, from Milk to Medicine. Elsevier.

4 Meta-analysis is a statistical approach to combine the results from multiple studies to get better estimates of the size of the effect and/or to resolve uncertainty when reports disagree. They provide the strongest evidence, and many strongly support the benefits of proteins from milk.