The power of dairy protein: How it fuels athletes — and everyone else — with natural nutrition
Health & Wellness

The power of dairy protein: How it fuels athletes — and everyone else — with natural nutrition

Whether you want to pack on muscle or simply enjoy the benefits of overall health and well-being, look no further than dairy protein.

Dairy isn't just a great source of calcium and vitamin D — it's an affordable, accessible and sustainable protein powerhouse. Athletes and fitness enthusiasts have long celebrated dairy as a high-quality protein source (hello whey protein!), but it can benefit everyone, whether you’re a regular at the gym or simply looking to stay healthy. 

For everyday wellness, protein can support healthy aging by preserving muscle mass; it can aid in weight loss by helping you feel full longer; and it can provide sustained energy for busy professionals, parents and anyone who needs a boost. 

We all need protein. Protein is a macronutrient, meaning we use it (and need it) in large quantities. It’s essential for muscle growth and tissue repair, and it plays a role in everything from supporting the immune system to energy and overall health. Known as the building blocks of your body, protein breaks down into amino acids that help grow and repair cells and tissue. Without enough protein, your body would struggle to function properly.

What foods are high in protein?

Protein is found in both animal and plant sources. 

Animal protein sources are considered complete proteins because they contain all the essential amino acids our bodies need. Plant proteins may lack one or more essential amino acids, but combining different plant-based foods could provide a complete protein profile.

Enjoying a variety of both animal and plant proteins, including dairy protein, can help ensure you get the essential nutrients you need. 

High-protein foods include:

How much protein do I need?

The amount of protein you need to eat depends on your age, sex, height, weight and level of physical activity. As far as how much protein per day, in general, the recommendation is for protein to account for 10%–35% of your calories. If your daily needs are 2,000 calories, that's 200–700 calories from protein or 50–175 grams.

When thinking about how much protein to have in your diet, it's also important to consider the complete protein package the food offers and what else it might contain. This could include essential nutrients you need like fats, carbohydrates, vitamins and minerals or it could include components you might want to limit, like sugar, sodium and additives. 

When choosing protein-rich foods, consider that dairy has a clean ingredient list — milk naturally delivers 13 essential nutrients in a single serving, including calcium, potassium, vitamin D and high-quality protein, without adding anything else to the ingredient list. Unlike plant-based milk alternatives that can also include additives like stabilizers, oils and gums on their ingredient lists, as well as added sugar, the only ingredient on the label for real milk is milk and vitamin D, if fortified with it. (All the more reason to consider making dairy part of a plant-based diet, if you follow one.)

Incorporating dairy protein into your daily routine is easy:

Even if you’re lactose intolerant, you can still enjoy the many benefits of dairy, like high-quality protein thanks to lactose-free products. Many DFA farmer-owned brands, like DairyPure®, TruMoo®, Alta Dena® Dairy, Garelick Farms® and Kemps®, offer lactose-free milk. Fermented dairy products like yogurt and kefir are also less likely to cause the usual discomfort from lactose intolerance but still offer the same nutritional benefits. 

So, what’s special about dairy protein?

Dairy protein has a unique composition and health benefits it offers the body. Here’s what makes it different:

These dairy foods are high in protein:

All dairy foods start as milk, but depending on their processing, protein levels can vary. In general, these dairy products can boost your protein intake:

Be sure to check labels as protein levels can range by product.

How dairy protein fuels athletes

Protein is important for athletes, fitness enthusiasts and anyone who loves to stay active. It’s like a secret ingredient that gives your body the building blocks needed to recover from workouts and keep those muscles strong and healthy. 

Dairy foods like milk, cheese and yogurt contain a unique combination of fast and slow-digesting proteins that can benefit athletes. Whey protein is fast digesting, making it ideal for post-workout recovery, while casein protein digests more slowly, providing a sustained release of amino acids that support muscle repair throughout the day and night.

If you’re looking for high-protein foods for muscle building, you can optimize your performance and recovery by incorporating dairy into your diet throughout the day. 

Ways for athletes to get protein from dairy include:

Find high-quality dairy products near you

Whether you follow a high-protein diet, like the keto diet, or just want to make sure you’re getting enough protein every day, dairy is a versatile, nutritious and cost-effective option. (And the benefits of dairy extend beyond just protein.)

At Dairy Farmers of America (DFA), we’re a cooperative of 9,500 farmer-owners committed to providing high-quality dairy for all to enjoy. Whether you're an athlete striving for peak performance or someone looking to maintain overall wellness, dairy protein offers a delicious and accessible source of nutrition.

Find a DFA farmer-owned brand near you to get the best in natural dairy nutrition for your protein goals and support family dairy farmers.