Start the new year with plenty of protein
We've all been there: after overindulging during the holidays, we want to get back on track as quickly as possible by doing more exercise and eating healthier. For many, fitness is part of the January slump – under the motto of muscles instead of excess pounds. Protein plays a key role here and milk is an important source.
New Year – new resolutions? Some people want to get more exercise following the bountiful holidays. in order to perhaps lose a few of those added pounds. Or maybe the goal is to build muscle, as the summer and bathing season aren't really that far off.
In this context, proteins are literally "on everyone's lips": they are responsible for building and maintaining muscle, among other things. Proteins support the regeneration processes of the body and muscles before and after practising sports.
Proteins are also key building blocks in the body and are required for the proper functioning of the entire organism. However, the body can only store a limited amount of protein, which is why it should be ideally consumed throughout the entire day.
Natural, high-quality protein from milk
Proteins are found in both animal products such as meat, fish, eggs, milk and dairy products as well as plant-based foods such as pulses, grains, potatoes and nuts. Essential amino acids, which play a key role in the body's own protein synthesis, are mainly found in animal products.
As a result, animal-based foods tend to be better than plant-based protein. Therefore, milk is a valuable source of protein. Its proteins contain high-grade natural amino acids that can be efficiently synthesised into the body's own protein.
In addition, milk does not require any chemical additives in order to recover the protein it contains
Whey protein and casein
Milk provides two types of protein that function differently. Approx. 80% of the proteins in milk are caseins and 20% are whey proteins.
- Casein is digested rather slowly, allowing the body to be supplied with small portions of high-quality protein compounds over the course of multiple hours.
- Whey protein is easily digestible, nutritionally valuable milk protein. As whey protein is digested rather quickly, it is readily available to the body for muscle recovery and the building of new muscle tissue. For this reason, high-grade whey proteins are particularly important before and after a training session.
Whey protein and caseins occur naturally in milk and dairy products. When we enjoy milk and milk drinks, we can therefore benefit from the important combination of these two milk proteins.
In addition to traditional dairy products, nowadays there are also protein-enriched dairy products. Even the product specialists and nutritionists of Emmi are constantly working on new innovations, such as drinks and snacks from Emmi Energy Milk High Protein. The result is a high content of natural milk protein and a delicious taste. Thanks to portion packaging, the Emmi Energy Drink offers some people a quick and convenient source of protein for the intense sport and exercise regimens they embark on in the new year. While for others, it is simply an enjoyable snack between meals on cold winter days.
What is the recommended protein intake?
The reference values for nutritional intake are determined jointly by the nutrition societies of Germany, Austria and Switzerland. It is recommended that adults who engage in light physical work have a daily protein intake from a normal, varied diet of 0.8 grams of protein per kilogram of body weight.
According to the Swiss Food Composition Database, the following foods contain 10 grams of protein:
40 g Appenzeller, full fat
40 g almonds
50 g minced meat
55 g chickpeas, dried
127 mL Emmi Energy Milk (1 portion 330 mL)