You might not normally associate milk with protein, but you definitely should. There’s a reason your parents probably told you that milk would make you “big and strong.” however, nutritional benefits of milk1 the same or even more important for adults.

Milk is not only an excellent source of calcium, but it is also rich in excellent proteins, which become increasingly important as we age. Casein and whey protein are the main proteins found in milk (the approximate ratio between them is 80:20). These proteins are not only important for muscle health and strength, but also have additional benefits such as anti-carcinogenic, anti-bacterial and anti-viral properties. Milk proteins can improve gut health, metabolism and of course muscle health, helping to build lean body mass when combined with physical activity (especially strength training)…all of which are very important for longevity and general well-being. .

Casein and whey protein are also complete sources of protein, meaning they contain all nine essential amino acids that our bodies need to build muscle and create new immune cells. Since our bodies cannot produce these essential amino acids on their own, whey protein and casein make it easy to increase our intake of these essential building blocks of cells.