Society today hears all the buzz about including protein in our everyday lives. But what exactly is it and what role does dairy play when it comes to protein inclusion? In an article, Dairy Management Inc. highlighted the importance of dairy in our diets and how it contributes to our protein requirements.

Protein is a molecule that is needed for the body to function properly and is made up of an assortment of amino acids. Organs, bones, muscles, nails, and hair are all made up of mostly protein, making it one of our body’s most important building blocks. It gives tissues and organs structure and helps convert food into energy as enzymes.

There are 20 different amino acids that make up protein, but our bodies only make 11 of them. This leaves the remaining nine amino acids up to us to figure out as we strive to fuel our bodies. Although there is more than one type of protein, dairy products contain two high-quality proteins called casein and whey. Casein can only be found in animal milks. “It gets digested and releases amino acids into the bloodstream slower than whey, maximizing the repair and rebuilding of our muscles, whereas whey gets digested and releases amino acids to the muscles more quickly, boosting our muscle growth and recovery,” said the researchers.

Some dairy products are higher in casein-to-whey ratio compared to others. Products such as cheese and yogurt are higher compared to milk since the process used to make them strains out the liquid that includes the whey. “So, thick yogurts like Greek yogurt or skyr (an Icelandic yogurt), where the liquids are strained out many times in the process, increase the amount of protein — specifically casein — per serving,” they said.

Not everybody has the same amount of protein requirements, though. A person’s protein needs are based on certain factors, such as weight. “Generally, however, adults can need 46 to 56 grams of protein per day, while athletes and those who are pregnant or breastfeeding may need even more,” said the researchers.

Although everyone’s nutritional requirements will differ, we all have one thing in common: the need for protein. High-quality, or complete, proteins help us improve muscle growth, have faster muscle recovery, boost metabolism, and prolong our sense of fullness. There are many options such as salmon and eggs that can accompany dairy products in maintaining a high-protein diet. If you are looking for some high-quality protein to incorporate into your eating plan, consider products such as milk, cheese, yogurt, kefir, and cottage cheese to help you get started.