The essence of dairy products in the diet of active people
Author: Whether you're exercising to lose some pounds, gain some, or trying to work on your performance and strength, dairy can be a big help. Unlike in years past when only milk, cheese, cottage cheese and yoghurt were available, we now see a very wide variety of dairy products in the shops. Yoghurts, cottage, ricotta, kefir, lactose-free milks and yoghurts, soya products, goat and sheep cheese and yoghurts, in short, the choice is really very rich and we can say that even those who are lactose or cow protein intolerant will find something to their liking! In addition,each of these foods offers many benefits to active individuals. Do you like dairy products? Only good for you! And what benefits are we talking about?
DAIRY PRODUCTS = PERFECT SOURCE OF PROTEIN
Supplementing protein in sports is absolutely key, but we can't just get protein from powder or meat. Dairy products really are an amazing source of protein! Dairy products can also help vegetarians to meet their protein intake needs quite easily. It is dairy products that can be included in the top list of protein-packed foods. After all, a regular one cup of cow's milk contains 8 grams of protein and one serving of Greek yogurt contains anything from 16-25 grams of protein. Ricotta and cottage cheese also contain decent doses of protein. And what about cheesecakes? This ripened cheese with a distinctive flavour is a food that gives you a really high amount of protein and what's more, it's practically fat-free!
While there's a great reason to sometimes take whey or casein alone - usually after a workout or before bed - dairy offers both proteins in one, making it a great snack or smaller protein-packed meal that will fill you up any time of day and for a long time. If you don't like the white options, try adding a little protein to your yogurt or cottage cheese and you'll have a slightly higher protein intake and sweet, guilt-free goodness in no time.
If you're struggling with your protein intake, dairy products like cottage cheese, Greek yogurt and cheese are a great way to increase your intake! Eating enough protein is very important for appetite control, as protein increases the production of satiety hormones. Protein therefore helps us to regulate and reduce the total amount of calories we take in, an effect that you will appreciate in your weight loss.
NUTRITIONALLY PACKED, YET STILL CALORIE-FRIENDLY!
In addition to its rich beneficial protein content, you'll also find a good supply of calcium and vitamin D inside dairy products , which are beneficial not only for your workout, but for your overall health. Calcium plays a major role for bone health and muscle contraction, vitamin D is also very important for bone health, as well as for strength and supporting immune function. Dairy products are also rich in immune boosting substances such as beta-lactoglobulin. and alpha-lactalbumin, but we'll get to that.
Need to increase your probiotic intake to do something for the health of your gut biome? Have a yogurt or some fermented milk product! Yes, dairy products (and sour ones in particular) do indeed have a beneficial effect on the gut biome, whose health and proper functioning is very important for overall immunity. And if you want to reap all these benefits without too much of a caloric burden, look for low-fat options. In the case of cottage cheese, Greek yogurt, or even mozzarella, a low-fat option doesn't hurt at all; on the contrary, it saves you fat, which you can use to add nuts, for example, and create a tasty snack. Just be careful when it comes to yoghurt to make sure that the low-fat versions don't contain too much added sugar or other ballast substances that are added to products to improve their taste.
EVEN WHEN IT COMES TO REDUCTION, YOU WON'T COME UP SHORT WITH DAIRY PRODUCTS!
Dairy products have been shown by numerous studies to have a great effect on weight loss. One reason has to do with the fact that dairy products are an excellent source of calcium, and according to studies, there is a link to low calcium levels in obese people. One study looking at this issue divided overweight subjects into two groups: one group consumed one serving of dairy products a day, while the other group consumed three servings. During the first phase of the study, the subjects maintained their usual exercise and eating habits. During the second phase, each group was set a 500-calorie deficit to promote weight loss. Individuals who consumed three servings of milk daily lost significantly more weight during both the first and second phases of the study. They also lost significantly less lean body mass during both phases compared to the group with lower dairy intake.
The conclusion of this study is that increasing daily calcium intake plays a major role in mitigating weight gain and that vitamin D has the potential to suppress cortisol, which helps to further reduce body fat. In addition, they attributed the minimal loss of muscle mass to the high branched-chain amino acid content of dairy products, as well as an increase in low-fat protein intake. In addition, dairy products have a fairly decent satiating effect due to their protein content, which is another reason why they may be beneficial in weight loss diets.
BOOST YOUR IMMUNE SYSTEM!
Eating dairy products with probiotic cultures on a regular basis can really boost your immune system. Probiotics have been proven many times to reduce inflammation, which is behind most illnesses from viral ones like strep throat and flu to digestive diseases. Research also suggests that probiotics can also affect the frequency, duration and severity of the common cold to some extent. Dairy products often contain magnesium, selenium and zinc, minerals that our bodies need for proper immune system function. Another effective vitamin that will help with boosting your immune system is undoubtedly the aforementioned vitamin D.
DAIRY PRODUCTS FOR EVERYONE!
Are you lactose intolerant or lactose intolerant? Try one of the lactose-free products that are already in abundance on the market today and benefit from the benefits that dairy products provide. There are more and more brands to choose from. We also definitely recommend including Greek yoghurt, mozzarella , as they contain less lactose than many types of milk or cheese. And if you don't consume dairy products because you don't want animal products, simply look for a plant-based option, of which there is also a good supply on the market these days .
DAIRY PRODUCTS SHOULD BE MONITORED FOR INGREDIENTS TOO!
Even with dairy products, be careful what the product contains. A dairy product should be as simple as possible - the more natural the product, the more benefits it offers. The product should not contain any added sugars, sweeteners or other ballast substances. In the case of products such as cottage cheese, mozzarella and other cheeses, or Greek yogurt , you don't have to worry at all about reaching for the low-fat option - it doesn't contain any extra chemicals.
In the case of cottage cheese, for example, the production process is as follows: The basic raw material for making cottage cheese is fresh cow's or goat's milk, which is made by curdling casein, or milk protein. Depending on the substance used to curdle the milk, hard and soft curd are produced. And according to the milk used, we distinguish curds as skimmed (0.1% fat), low-fat (up to 1% fat), semi-fat (up to 5%), fat (over 5%) - or goat, sheep, etc. The amount of fat is expressed in relation to the total weight of the curd, so it is not the percentage of fat in the dry matter. This is around 4 - 5% for the low-fat version. So low-fat cottage cheese is an absolutely amazing source of protein with virtually no fat - and you can indulge in it in a different form.
WHAT CAN I TAKE AWAY FROM THE ARTICLE?
Dairy products are a very underrated part of the diet of active individuals. Yet they offer so many benefits - whether we're looking at the protein, vitamin and mineral content, digestive and immune support or the other health benefits this food group offers. Dairy products are also a very suitable part of slimming diets because they are highly satiating, contain a lot of protein and taste great. In addition, dairy products are very accessible and affordable. Are you a fan of consuming dairy products? Only good! Your health and athletic performance will surely appreciate it.
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/15018485
https://www.ncbi.nlm.nih.gov/pubmed/10893434
https://www.ncbi.nlm.nih.gov/pubmed/16076991
https://www.ncbi.nlm.nih.gov/pubmed/17726638
https://www.ncbi.nlm.nih.gov/pubmed/18400715
https://www.ncbi.nlm.nih.gov/pubmed/26288575
No posts have been made yet.
