Can milk be a muscle-building superfood? Find out how it boosts weight loss too

Indian Express

2 days ago

Written by Dr Chandrakantha
Many young men ask me if having dairy protein is enough for muscle development and recovery. And I tell them it's a high-quality, complete protein source, which means it provides all nine essential amino acids your body needs for muscle repair and growth.
Milk has both whey and casein protein, which work differently. Whey protein is fast-digesting. It's absorbed quickly — within about 30 to 60 minutes — making it perfect for post-workout recovery. After your workout, whey protein (about 20–30 g) helps jumpstart muscle recovery and protein synthesis. It's rich in a kind of amino acid that accelerates this process, called branched-chain amino acids (BCAAs), or leucine.
Casein protein is slow-digesting, releasing amino acids over six to eight hours. It's best taken before bedtime to support overnight muscle repair and keep your protein levels steady. And between meals, either can help you meet your daily protein requirements.
Apart from muscle gain, does dairy protein help with fat loss?
It does. Dairy protein, especially casein, can help you feel full longer, which supports weight management. The calcium in milk suppresses a fat-storing hormone. It's also muscle-sparing, which means it helps preserve lean mass. Plus, dairy provides important nutrients like zinc, calcium and vitamin D, which support hormonal health and bone strength.
Should I rely on protein powders or stick to whole foods?
Whole dairy foods like milk, yogurt, and cheese provide additional nutrients like probiotics, healthy fats, and micronutrients that support long-term health, bone strength and digestion. Supplements may look convenient but one has to be vigilant about its quality and standardization.
What are some common sources of dairy protein?
Whole milk, Greek yogurt, cottage cheese and even cheese.
How does dairy protein compare with meat or plant-based proteins?
Meat is great but may be more calorie-dense. Plant proteins need careful combining to match dairy or meat in efficiency. Dairy proteins like whey and casein are highly digestible and often have a more even amino acid profile, making them well-suited for building and repairing muscle tissue, especially after exercise. Plant-based proteins can be complete (like soy and pea protein) but may require careful combinations to ensure a complete amino acid profile.
How do I manage my protein intake from various sources?
Whey protein is good for post-workout recovery. Whey protein with lean meats is good for muscle-building. Casein with lean meats is good for fat loss. A vegan would need a combination of several plant proteins. Using them strategically across the day — alongside a balanced diet with meat, eggs, and if needed, plant proteins — can help you reach your fitness goals efficiently.
(Dr Chandrakantha is diabetologist, Dr Mohan's Diabetes Specialities Centre, Hyderabad)