Milk Protein is long-known in the training and supplementation world. The unique properties of Milk Protein make it ideal for recovery and minimising any potential muscle tissue breakdown. As Milk Protein is absorbed so slowly, amino acids are gradually released into the body, ideal for periods when food is not consumed. Studies have shown that four hours after a Whey Protein shake, branched chain amino acids (BCAAs) are no longer being supplied to the body. Milk Protein, however, was still able to supply BCAAs up to seven hours after ingestion. This makes Milk Protein highly beneficial as a part of any nutritional strategy. In this article we will investigate the optimum doses of Milk Protein for maximal benefit.
Milk Protein Consumption
Milk Protein may be absorbed slowly, but it is still a protein and suggestions and research into dosage are the same as the other available protein types. Recommendations vary as to how much Milk Protein (or any protein) the body can absorb in one serving, but generally it is agreed that the maximum is around 30g of Milk Protein. Protein based studies using anything from 15-40g of various protein types have all proven to be effective doses. The potential problem is that the research doesn’t specifically investigate the relationship between the test subjects mass and body composition and the dose they can effectively use. The International Society of Sports Nutrition has set the following recommendations for protein intake:
- Sedentary Adult 0.8
- Recreational Exerciser 1.0-1.4
- Resistance Trained (maintenance) 1.2-1.4
- Resistance Trained (gain muscle) 1.4-1.8
- Intermittent High Intensity Training 1.2-1.8
- Weight Restricted Sports 1.4-2.0
This should provide a good general level as to what amount of protein you need to be consuming per day, based on your daily routine. It is also important to add in carbohydrate to allow for energy expenditure. Milk Protein (as with all proteins) should be worked out so that the dosage per serving is based on your bodyweight. Suggestions vary (along with the research findings) and a lot of this is subjective and open to personal opinion and experience. An individual should take these as rough guidelines and tweak them depending on results and how they feel strength/fatigue wise However the most common guidelines suggested are:
Protein: 0.2 – 0.4g per kilo of bodyweight
Carbohydrate: 0.4 – 0.8g per kilo of bodyweight
Protein: 0.25-0.30g/lb of lean body mass
Carbohydrate: 0.25-0.50g/lb of lean body mass
The ratio’s given are for strength athletes (between 1:1 and 1:2). For endurance athletes, these ratios shift significantly (in line with their training demands) and the ideal ratio of carbohydrate to protein goes up to 1:4.