Milk and dairy products contribute significantly to the nutrient intake of the diet. Milk is rich in vitamins and minerals, but also in macronutrients, of which proteins are a part.
Requirements:
Protein requirements vary depending on the weight of the individual. Generally, the need is given by multiplying the weight (in kg) by 0.8 grams of protein. An athlete will have a higher requirement: about 1.4 to 2.0 grams per kilogram per day.
- Types of protein:
Dairy proteins are of two types, depending on their solubility and stability. We distinguish :
- Caseins, which make up 80% of total milk protein,
- Whey proteins, which make up the remaining 20%.
Benefits:
- Bones and muscles:
Protein is needed at all ages to maintain the health of body tissues, including bones and muscles. Children and adolescents need to ensure adequate protein intake for muscle and bone development.
As adults, ensuring adequate protein intake helps maintain muscle and bone mass.
- Satiety:
The intake of dietary protein (thus essential amino acids) is the essential nutritional factor in the regulation of protein turnover.
Whey proteins are said as fast because they are quickly released by the stomach and then hydrolyzed in the duodenum.
Conversely, the amino acids in caseins are said as slow because they precipitate in the stomach, are released slowly in the small intestine and are absorbed more slowly and over a period of several hours.
Proteins have a satiating effect and will help to promote the feeling of satiety. Whey proteins can reduce appetite, and reduce food intake by promoting satiety.