Many “dirty” rumors have been spreading regarding milk for decades. Although, these are not even rumors, but rather erroneous opinions of those who do not like milk, have not been accustomed to it since childhood, and do not want to hear about the benefits of this product. However, the most convincing argument in its favor is the amount of protein in milk.
Protein is necessary for the growth of any cell in our body. Without enough protein, our muscles will never get the look we dream of, no matter how many workouts we sweat.
There are two types of protein in milk – casein and whey. Depending on the type of milk (cow, goat, sheep, mare, donkey, female), the ratio of these two protein groups varies. And based on this, it is labeled as “casein” and “albumin-globulin” milk.
Let's get closer to practice - how much protein do you think is in one cup of milk? It turns out that as much as 8 g. By drinking a liter of milk, you will consume 40 g of protein, which is not little.
Who cares about protein in milk?First of all, athletes and bodybuilders are the ones who are interested in how much protein is in milk. The reason for this interest is that it is this category of people who constantly need to look for ways to increase the calorie content of their diet with an increase in protein content.
So, two cups of milk with a couple of spoons of protein powder will enrich an athlete’s diet by 380 kcal and a huge amount of protein. This is useful if you are gaining weight, but if the opposite is true and you need to cut back, 1 cup of milk makes a great low-calorie snack and a good dose of protein (which is useful even during the cutting phase).
Well, one more banal thing. Doctors warn all “beginning” mothers to enrich their children’s diets with milk. It turns out that if children are not accustomed to this product from an early age, they later have problems absorbing protein and calcium from any other food.
Milk proteins are widely used in the production of bakery products.
Since casein contains a fairly large amount of lysine, it is an excellent dietary supplement for cereals that do not contain lysine.
Casein/caseinates are added to breakfast cereals, dairy biscuits, protein-fortified breads and cookies, high-protein breads and biscuits as a nutritional supplement, and to frozen cakes and biscuits as an emulsifier and texture improver.
The type of casein/caseinate must be chosen with particular care so as not to impair the baking process.
Milk proteins are used as an additive in the production of standard dairy products, as well as in the production of dairy product simulants.
Casein, vegetable fat, salts and sugar are used to produce cheese analogues, resulting in significant cost reductions compared to natural cheese production. Such cheese products can be used in pizza, lasagna, sauces, hamburgers and cheeseburgers, hot sandwiches, pasta, etc. The important functional properties of casein used here include water and fat binding, texture enhancement, melting, stringiness and cutability. For the production of cheese analogues, rennet, acid casein and caseinates are most often used.
Sodium caseinate in coffee creamer powder (which also contains vegetable fat, carbohydrates and emulsifiers/stabilizers) acts as an emulsifier, fat encapsulating agent and creamer, it also thickens the product, improves aroma and taste and improves resistance to milk protein flakes (t .e. coagulation of cream) on the surface of hot coffee. These creamers are cheaper, have a longer shelf life, do not require refrigeration, and are more convenient to use than fresh coffee creamers.
Sodium caseinate is used to reduce syneresis, increase gel strength in yogurts, and is added to milkshakes as an emulsifier and foaming agent. Casein/caseinates, vegetable oil and carbohydrates such as corn syrup are the main ingredients used in the production of low-cost dairy imitation products that do not contain lactose, which is undesirable for some people.
Sodium caseinate is also used as an emulsifier and fat encapsulating agent in the production of high-fat powders that are used to add to doughs for fluffiness. Whipped fat powders or whipped cream contain casein, while some butter-like dairy spreads are made using milk and/or vegetable oil and various casein products. In these cases, casein is used as an emulsifier, and in dairy spreads it also improves texture and flavor.
Whey proteins are used in the production of yoghurts and cheeses to increase product yield, nutritional value and consistency. The viscosity and stability of yoghurts can be improved by replacing skim milk powder with whey protein concentrate (WPC). Up to 20% of casein in cottage cheese can be replaced by thermally modified SBC, which increases nutritional value and increases yield.
The use of sweet SBC in the production of Ricotta cheese ( Ricotta) increases the cohesion of the clot. Emulsions made with heat-denatured whey proteins and fats are used as the protein base for the production of cream cheese and cream cheese spreads. Sliced and packaged cheese products made from the emulsifying and gelling properties of whey proteins are produced by heating skim milk powder and SBC powders dispersed in a milk fat emulsion in the SBC.
SBCs are also used to make cheese fillings and gravies, as they complement the taste and aroma of the cheese and soften the product.
Due to their whipping and foaming properties, as well as stabilization, caseins are used to produce chocolate, sparkling and other types of drinks.
Sodium caseinate is used as an emulsifier and stabilizer in cream liqueurs, which typically contain cream, sodium caseinate, added sugar, ethanol, and trisodium citrate, which prevents calcium-induced gelation; it is also used, albeit to a lesser extent, in other aperitifs.
Caseins are also used for clarification to reduce coloration, astringency and to help clarify wine and beer.
SBC can be added to fruit juices, soft drinks or dairy drinks to increase their nutritional value and is known as sports drinks. To be used in soft drinks, SBC must be fat-free, demineralized, highly soluble at pH 3.0, and have a mild aroma. The properties of SBC should not deteriorate during storage, and they should not react with flavors present in the product so as not to change the taste of the drink. Whey protein concentrates and isolates are added to flavored milk drinks to provide viscosity, consistency, and colloidal stability. They are also included as protein supplements in protein-enriched flavored sports drink powders and frozen juice concentrates.
Sodium caseinate is used in ice cream and frozen desserts to improve whipping properties, consistency, texture and to stabilize the product; for the same reasons, as well as its emulsifying and film-forming properties, it is used in the preparation of mousses, instant puddings and whipped coatings.
In ice cream production, some of the skim milk solids can be replaced with whey powder, and using lactose-free demineralized whey powder, or LWD, even more can be replaced without affecting the flavor, aroma, texture or appearance of the finished product. SBCs have also been used in frozen juice bars, complex coatings, especially chocolate coatings, and frozen desserts.
Milk proteins can be included in the flour used to make various pasta products, which improves the nutritional characteristics and texture of the product. Enriching pasta flour with undenatured whey protein results in a tougher pasta that is also more freeze/thaw resistant and therefore suitable for microwaving. The production of pasta imitation products, which contain a significant proportion of milk proteins, has also been developed.
Whey proteins can be used in aerated candy masses and incorporated into frozen, highly whipped sugar syrups containing whipped protein. Caseins are used in the production of toffee, caramel, fondant and other confectionery products because, when heated, they form a hard, elastic chewy base and also promote water binding and emulsification. SBC is less beneficial in these products as it forms a softer coagulum and the high lactose content can cause crystallization during storage.
Casein hydrolysates are used as foaming agents instead of egg albumin in marshmallows and nougat, as they impart stability at high temperatures, as well as good taste, aroma and dark color. The use of WBP and whey protein isolate (WPI) as egg white substitutes in the production of meringues is permissible only if these products are low-fat; conversely, the production of high-quality sponge cakes requires the use of fat-containing SBC.
In ground meat, caseins release meat proteins, leading to gelation and water binding, which helps emulsify fats, bind water and improve consistency. Up to 20% of meat proteins in sausages and rolls can be replaced with whey proteins, which are used to make primary emulsions of some fats and, through gelation during the cooking process, can support the formation of a spatial polymer network. Soluble, low-viscosity SBC can be used in injection brines to strengthen whole muscle foods such as cooked ham. Injecting fresh or ground meat with a milk protein solution increases yield.
Milk proteins are widely used in special dietary preparations for sick or convalescent malnourished children and for people on weight loss diets. Demineralized whey powder is used for the production of adapted milk formulas for baby food, the protein/casein ratio of which is close to the protein/casein ratio in human milk.
Whey protein hydrolysates are used in the production of hypoallergenic peptide mixtures. Fractionation of whey proteins allows the development of formulas for milk formulas that have a whey protein composition similar to that of human milk proteins.
Hydrolysates of milk proteins are used for intravenous feeding of patients suffering from protein digestion disorders, diseases of the intestinal tract, as well as for patients after surgery.
Breaches are used in special preparations that improve athletic performance, and are also components of the nutrition of astronauts in space.
Special casein preparations are used to feed patients with cancer, pancreatitis or anemia. From (3-casein, including p-caseinomorphins and tetra- to hepta-peptides), peptide drugs have been prepared that regulate sleep, hunger, or insulin secretion. Sulfonated glycopeptides derived from casein are used to treat stomach ulcers. It is also believed that using casein in toothpaste can prevent tooth decay.
Whey/caseinate mixtures are used as whitening agents in gravies. Whey powder is included in dry soups and sauces, giving them a milky taste and improving the taste of other components, and also acting as an emulsifier and stabilizer. Caseinates are used as emulsifiers, regulate the viscosity of canned creamy soups and sauces, and are used in the preparation of dry emulsions for dehydrated creamy soups and sauces. Sauces and gravies containing whey proteins are less likely to stick to the sides of dishes, require minimal stirring, and are stable through freeze/thaw cycles.
Blends of caseinates and whey proteins are used as low-cost substitutes for skim milk powder in some convenience foods. Whey protein products can replace egg yolk in salad mayonnaises, and modified whey protein products can possibly replace fat in a variety of convenience foods. Milk proteins are also thought to improve the texture, stability and flavor of microwaved foods.
Re-wetted acid breech, acidified rennet casein can be extruded to produce puffed snacks. Caseinates can be extruded together with wheat flour to produce protein-enriched snacks.
Films formed from caseins/caseinates may be water-soluble or insoluble depending on the pH conditions used during their preparation, while water vapor permeability depends on the type of casein/caseinate used. Thermally induced disulfide cross-linking was found to be important for the production of films using SBR and SBI.
Calcium caseinate emulsions applied to fruits and vegetables have been used to reduce moisture loss.
Although a large amount of protein is already obtained from milk, it is likely that their amount will increase in the future.
Industrial fractionation methods for the production of specific proteins already exist but are at an early stage of development, while industrial methods for the production or isolation of bioactive peptides derived from caseins have yet to be developed.
An important task is to develop the production of milk proteins taking into account specific needs.
Adequate feeding of cows ensures the production of milk of the composition determined by heredity. General underfeeding, or a serious lack of at least one element of feeding, leads to a decrease in milk yield and protein content in milk.
For example, if the digestible protein in a cow’s diet is less than the norm (the norm is 95-100 g per 1 feed unit), the protein content in milk also decreases. With poor diets and a lack of digestible protein, the amount of protein in milk can decrease to 2%. With an increase in protein content in the diet, the protein content in milk also increases slightly.
A balanced, nutritious diet with a sufficient amount of sugars, protein, microelements and vitamins in the diet allows you to increase the protein level in milk by 0.3-0.4% or more. A decrease in the level of protein in milk usually occurs due to disorders of rumen digestion: acidosis, ketosis of the rumen, which is associated with an insufficient amount of substances necessary for protein synthesis: amino acids, peptides, minerals, vitamins.
Milk protein synthesis is influenced by the pH level in the cow's rumen. Its optimal level is 6.0-7.0. With prolonged feeding of cows with acidic feed and low-quality silage, a decrease in rumen pH is observed, which leads to a decrease in protein in milk. It is also necessary to control the sugar-protein ratio in the diet. Its optimal value is 0.8-1.0, that is, when 80-100 g of sugar accounts for 80-100 g of digestible protein. A sugar-protein ratio of less than 0.6 and more than 2 impairs the use of dietary nutrients, contributes to metabolic disorders in the body, and reduces the activity of milk fat and protein synthesis.
The degree of use of feed protein for milk production depends on a number of factors:
- concentration of metabolic energy in the diet,
- crude protein level
- the degree of its disintegration in the rumen.
The last factor is the most important, contributing to the efficient use of nitrogen in the body. Research results have shown that in the first third of lactation, the inclusion in the diet of cows of feed with low protein breakdown in the rumen (soybean meal, brewer's grain, corn, dry pulp) contributes to a significant increase in the protein content in milk from 3.4% to 3.61% .
The main suppliers of energy for ruminants are carbohydrates, presented in feed in the form of crude fiber, starch and sugar, therefore it is necessary to include in the diet cereal crops, dry pulp, and molasses. In this case, the sugar level should be 10-12% in dry matter, and starch should be 1.5-2 times higher, that is, 15-25%.
The optimal content of concentrated feed for the first third of lactation should be considered 35-40%, the second third - 25-30, and the last third - 15-20% in dry matter. A large dose of feed (over 50% in dry matter, or 450-600 g per 1 kg of milk) does not contribute to an increase in milk yield and protein.
Recently, when feeding dairy cows, microelements and vitamins have begun to be used in order to increase productivity. The addition of microelements to the diet in accordance with the zootechnical norm normalizes microbiological processes in the rumen, ensuring the formation of milk component precursors in optimal quantities, and increases the protein content in milk.
Increasing the A-, D-, E-vitamin supply in the diets of highly productive cows by 35-50% (relative to existing standards) allows increasing milk yield by 4.3-6.8%, and the amount of milk protein - by 4. 8-7.7%.
What is evidenced by fluctuations in protein in milk.
The protein content of milk reflects whether the cow is well supplied with energy and is a kind of energy barometer for the herd. The level of protein in milk depends on whether the rumen microbes that synthesize microbial protein have enough energy at their disposal. And only with high productivity, feed protein that is not broken down in the rumen becomes increasingly important.
There is a noticeable relationship between the fatness of the animal and the protein in the milk. The protein content in milk in the first two months of lactation changes in the same way as the body condition of the animal. Typically, in the first third of lactation, the protein level in milk decreases with increasing milk yield, since energy is in short supply. During this period, protein above 3.1% is considered normal. But if it falls below 2.8%, this means that the animal no longer has energy reserves in the body. In any case, even with very high milk yields of more than 50 kg per day, the protein content in milk should not fall below 3.1%.
When the animal begins to gain weight again and its condition score increases, the protein level in the milk also increases, and milk yield decreases. In late lactation, milk protein levels of up to 3.8% are considered normal. A protein level above 3.8% signals a significant decrease in productivity. This development is closely related to fat accumulation.
What does the fat to protein ratio tell you?
The fat and protein levels in milk must be in a certain ratio to each other. A ratio of 1.2:1 to 1.5:1 indicates balanced feeding.
A fat to protein ratio of more than 1.5, especially at the beginning of lactation (except for the colostrum period), is a warning signal. High fat content is a sign of very strong mobilization of fat from the body (a sign of a latent form of ketosis). Low protein content in milk indicates that animals do not receive enough energy from feed. To prevent this negative phenomenon, cows should not be allowed to become obese at the end of the lactation period.
If the fat to protein ratio is more than 1.5 throughout the lactation period, this indicates a diet rich in fiber but poor in energy, observed with poor quality bulk feeds and a lack of concentrates. The consequence of this is low milk productivity and low protein content in milk.
A very low fat to protein ratio (below 1.2) occurs on a diet that is high in energy and low in structure (lots of concentrates). In this case, it is necessary to correctly distribute the feed in accordance with productivity.
If the ratio approaches 1:1, it is necessary to check the basic parameters of the diet, paying attention to the fact that the starch content is no more than 28%, crude fat - 6%, and crude fiber is not less than 17% of the dry matter of the diet, and not less than 14 % should be in coarse fiber form.
Every day we consume dairy products, but do you know the daily intake of milk protein - the main component of milk? Find out from our article!
One of the most important components of an active life is milk protein, because the functions of protein contribute to the rapid recovery of the body from physical fatigue. Milk is one of the healthiest and most nutritious foods on our table. It contains more than 20 amino acids, many fatty acids, minerals and vitamins.
Milk is also the most valuable source of calcium. - the main element that gives strength to the skeleton. The functions of calcium are not limited only to the formation of bone tissue, it also participates in the work of the heart muscles, promotes blood clotting, reduces the permeability of vessel walls, and activates the enzyme lipase.
Therefore, foods that contain a lot of protein and are enriched with calcium are more complete than plant foods that are low in calcium.
How much protein is in milk
This will depend on the type of product and the amount of fat in its composition. On average, whole milk contains approximately 3 g of protein, with protein-fortified milk containing slightly more. The minimum daily protein requirement for an adult is at least 40g.
The maximum amount of protein that can be absorbed by the human body is 110-120g per day. But remember that the amount of protein you eat and the amount of protein your body absorbs can vary greatly!
You should not exceed these values, because... Poisoning by protein, or more precisely by its breakdown products - ketone bodies, is possible. They negatively affect the liver and the body as a whole. External indicators of an excess of consumed protein are the taste of acetone in the mouth, bad breath and increased gas formation.
Why does an athlete need milk protein?
Milk protein is one of the key components of dairy products, which is used in the body to repair and build cells. It is these functions of milk protein that attract athletes. Thanks to the action of protein, muscles recover faster, and the process of building muscle mass begins. However, the percentage of protein in dairy products is low to produce noticeable results, so the production process from whey produces whey protein, which is the basis of every bodybuilder's key supplement.
Whey proteins quickly increase the concentration of amino acids in the blood; among whole proteins, they have the maximum absorption rate. For this reason, consuming whey protein is justified only before and after training; during the day it is better to combine it with other types of protein.
Milk protein in sports nutrition
First, a protein concentrate is obtained from the whey, the protein content of which varies up to 80%. The main disadvantage of the concentrate is the presence in its composition of a significant amount of fat and lactose. A purer product is an isolate. Regardless of how much protein there is in milk, thanks to modern equipment, this form of whey protein contains about 95% protein. It is more expensive than concentrate, but it contains no fat or lactose.
Find out even more about its benefits to plan your diet correctly!
Cow's milk is a valuable nutritious food product. Its usefulness is due to the presence of a large amount of vitamins and microelements. It is recommended that all people consume milk, including children, expectant mothers, and athletes every day, since milk contains a lot of easily digestible protein, which is necessary for building cells in the human body.
What is it and how does it happen?
One of the essential substances supplied to the human body with food is protein. It is necessary for the synthesis of amino acids, which, in turn, are involved in the construction of proteins in the human body. Amino acids are involved in all vital processes. They ensure the formation of muscle tissue and muscle function, participate in metabolic processes and the creation of immunity, and are needed to maintain the functioning of the brain and central nervous system.
The body is able to synthesize part (about half) of amino acids itself. To synthesize the second half of amino acids, which are called essential, protein must be supplied to the body as part of food products. This substance is essentially the building material of the human body. It is present in hair, nails, bones, internal organs, and skin.
Protein is directly involved in metabolic processes and is a means of delivering other nutrients to the organs.
Lack of protein results in decreased immunity, muscle weakness, and poor appearance. It is for this reason that the skin becomes flabby and sagging, and wrinkles appear.
Proteins can come from both plant foods and animal foods. However, plant proteins are considered incomplete because they do not contain all the necessary amino acids. In addition, animal proteins are better absorbed by the body. Therefore, doctors often oppose a vegetarian diet, since a deficiency of necessary substances gradually accumulates, which leads to various disorders of the body systems. It is no coincidence that meat broth is widely recommended for patients after operations, after recovering from serious conditions, and for weakened children.
On average, a healthy adult needs 0.75-1 g of the substance per 1 kg of body weight per day. For this indicator, gender, age, physiological state, and physical activity are taken into account. In some conditions, athletes, people engaged in heavy physical labor, this figure should be increased. Depending on their value, proteins in dietetics are classified into four classes. The most valuable ones, belonging to the first class, are found in eggs and milk.
Milk protein is an easily digestible substance from which the body receives many benefits. Being unique in composition, it is able to replace proteins contained in meat products. It is involved in the production of antibodies to many bacteria and viruses. Milk protein has the ability to neutralize substances that have a detrimental effect on the body. It is for this reason that milk is given to people working in hazardous industries. Cow's milk contains different proteins. The main one is called casein. It is approximately 80-90% in the product. The rest is the so-called whey proteins.
Casein provides a long-lasting feeling of fullness, while supplying internal organs with essential amino acids. Some amino acids enhance metabolism, resulting in an acceleration of the fat burning process.
Casein is needed to supply the body with energy, for the synthesis of hormones, and strengthen the structure of hair and nails.. It improves blood clotting and stimulates the nervous system. This protein is isolated from milk and used for various purposes. Due to its high nutritional value, it is often used by athletes to quickly build muscle mass. Casein is also widely used in medicine, especially for intravenous nutrition of patients who are unable to consume food on their own. The protein can be found in dermatological creams and surgical glue. Casein is also used in industry. It is used to create artificial food products, paints, plastics, and adhesives.
Whey proteins help quickly replenish energy costs, activate metabolic processes, and ensure the normalization of the functioning of internal organs. The composition of these substances is similar to the composition of muscle tissue, therefore they improve muscle recovery and help reduce pain in them, which is especially important for athletes. With regular consumption of such proteins, fat breakdown accelerates. This, in turn, starts a weight loss process that does not affect muscle mass. Whey proteins normalize cholesterol production, regulate lipid metabolism, improve blood composition and reduce blood sugar levels.
They promote the production of hormones responsible for stress resistance, relieve irritability, ensure quick fall asleep and healthy, sound sleep.
Amount in milk
The usual average protein content of cow's milk is 3.2%. This figure is not constant, it depends on the fat content of the product - in fattier ones the mass fraction of proteins is slightly higher. Manufacturers monitor this figure; it can be 2.8-3.4%. In whole homemade milk that has not been processed, the limits of this indicator are even wider: 2.7-4.1%. It is influenced by many factors. First of all, this is the breed of animal. People far from agriculture may be unaware of the fact that there are meat, meat and dairy breeds and dairy breeds. The milk of meat cows contains more proteins than the milk of dairy and meat dairy cows. The protein itself is represented predominantly by casein; there is very little whey protein. In addition, meat breeds produce little milk.
Other factors influencing the amount of protein are the time of year, feed composition, functional status and living conditions of the animals. The milk we consume contains 2.8-3.5 g of protein per 100 grams of product. It may seem that less than 10 g of a substance per 100 ml of product is very little when calculating 1 g of protein per 1 kg of human weight. However, by simple calculations you can find out that a regular glass of 250 ml will contain 7-8.75 g, and a liter will contain 28-35 g of the substance. If you consider that the calorie content of milk is only 45-65 kcal per 100 g, it turns out that this is a lot. In addition, during the day we consume other foods that contain proteins. With a balanced diet, a person will definitely receive all the necessary substances for the body.
How is it absorbed?
Obtaining proteins from food is very important for ensuring vital processes. But even after receiving the required amount, the body does not always absorb them completely. Digestibility is influenced by various factors: diet, food composition, method of culinary preparation, state of the body. Milk protein is unique not only in its composition and ease of digestion, but also in that it is absorbed almost 100%. However, casein and whey proteins are absorbed differently.
It takes a long time for the body to absorb casein. However, this is not a reason to classify it as a “heavy” product that requires a lot of effort from the body to digest. Casein breaks down slowly, supplying the body with a gradual and uniform supply of amino acids into the circulatory system and internal organs. A long period of casein absorption will be useful for people engaged in intense physical activity, hard monotonous work, and intellectual activity.
This feature of maintaining a constant level of amino acids for a long time is often used by athletes. They take a dairy product before bed, and they recover and supply muscles with building material during the night's rest. This feature of casein is due to the fact that in the stomach, when exposed to gastric juice, it is converted into fairly large clots, and they require a long period of processing by a large number of enzymes. The process of processing casein is associated with a prolonged feeling of fullness. This feature can be used by those who want to lose excess weight.
A glass of milk in the evening with a small amount of calories will provide a feeling of fullness and may well replace a light dinner.
Unlike casein, whey proteins are absorbed almost immediately after intake.
Since they have a balanced composition of amino acids and are presented in a form convenient for absorption by the body, they instantly supply the blood and internal organs with useful substances. This phenomenon contributes to the rapid replenishment of energy costs, improvement of metabolic processes, and normalization of the functioning of organs and systems. Whey proteins are needed by people after hard physical work and intense mental activity. The ability of these substances to activate metabolic processes and promote the breakdown of fats is also suitable for people who want to normalize their weight.
Unfortunately, not all people digest milk proteins. In some cases, they cause an allergic reaction, manifested in difficulty breathing, skin rashes and itching, digestive disorders, and deterioration of skin color. Allergies can be triggered by genetic predisposition, hormonal imbalances, stress, and pathological chronic conditions. In such cases, you should consult your doctor about what you can replace milk protein with.
You will learn more about milk protein from the video.
