Dairy Protein 101

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Protein is having a moment because it works

At every stage of life, protein plays a key role for energy, strength, healthy aging, and overall wellness. Here's the key: not all protein is created equal. Protein "quality" is about how well your body can use what you eat – especially the 9 essential amino acids your body can't make on its own. That's why dairy protein (from real milk) stands out: it's complete, highly digestible, and efficient for your body to use. And yes, protein can support fullness. Dairy's high-quality protein helps increase satiety (feeling fuller, longer), which can be helpful for weight-management goals, including those taking GLP-1 medications.

Why Dairy Protein Matters

Dairy is a protein powerhouse that fits real life. It's high-quality, widely available and affordable, making it a smart, budget-friendly choice for individuals and families.

What makes dairy protein different?

Complete protein: contains all 9 essential amino acids your body needs
Easy to use: highly digestible, so your body can absorb and use it efficiently
Leucine-rich: a key amino acid linked with muscle-building and healthy aging support
Nutrient dense and satisfying: helps you feel fuller longer
Affordable: dairy foods offer many options with 10 grams of protein or more for under $1

Shopping tips

On the Nutrition Facts label, look for "good source" (5g+ protein per serving) or "excellent source" (10g+ per serving)

Whey & Casein: The Two Dairy Proteins

Milk naturally contains two proteins that work as a "now + later" team:

Whey (about 20%) digests faster – popular for post-workout recovery and muscle support
Casein (about 80%) digests slower – helping support satiety and overnight muscle repair

High‑quality protein explained

Protein works best when your body gets the full set of 9 essential amino acids – plus good digestibility, because it's not just what's in the protein, it's what your body can use. Want the most from your protein? Choose complete, highly digestible proteins.

Complete vs. Incomplete Proteins

A complete (high-quality) protein has all nine.
An incomplete protein is missing one or more—so your body may need you to "mix and match" foods to fill the gaps.

Real dairy food and beverages like milk, yogurt, and cheese are complete proteins and considered some of the highest-quality protein sources because they're easy to digest and efficiently used by the body. Plant proteins can be part of a healthy diet, just know some are less digestible or lower in certain essential amino acids.

How Much Protein Do You Need?

There isn't one number – your needs depend on your body size, activity level, age, and goals. A simple way to estimate (based on International Protein Board guidance):

Healthy living: ~0.64g per pound of body weight/day
Weight management: ~0.73g per pound/day
Active lifestyle (moderate activity): ~0.82g per pound/day
High intensity sports/performance: ~1.0g per pound/day

Try the "3x30" idea

Aim for roughly 30g protein at breakfast, lunch, and dinner (especially helpful if strength and muscle are goals).

Protein

at a glance

Fluid Milk (2%)

8g per glass

Greek Yogurt

25g per cup

Kefir

10g per 8 ounces

Protein Powder

25g per one scoop

Cheddar Cheese

7g per slice

Cottage Cheese

4g per 1/2 cup

Protein amounts are approximate. Check the Nutrition Facts label for exact values.

Protein

for every lifestyle

Typical daily needs:

1–3 yrs: 13g
4–8 yrs: 19g
9–13 yrs: 34g
14–18 yrs: 46g (girls) / 52g (boys)

Healthy living: ~0.64g per pound of body weight/day
Weight management: ~0.73g per pound/day

(Especially with resistance training) 1.2–2.0 g/kg/day range

~71g/day, but may vary (check with your healthcare team)

25-30g protein per meal

dietary-pattern-recipes.headline

Ensalada caprese con aguacate y aderezo de vinagre balsámico cremoso

Ensalada de tocino, lechuga y tomate con aderezo cremoso de queso azul y cottage

Vasitos de Ensalada de Queso Cottage Buffalo

Ensalada de coliflor y queso azul estilo buffalo

Ensalada caprese de California

Tacos de pescado y queso fresco de California

Brochetas de verduras y salsa para untar proteica de California

ROLLITOS MEXICANOS DE QUESO

Pudín de chía de chocolate con almendras de California

Ensalada de cítricos con queso cottage

Wrap de Desayuno con Corteza de Requesón

Hongos rellenos enchilados

Curry de pollo magro

Amor, brócoli y coliflor en la sartén para el desayuno

Calabacitas con Elote Y Panela

Sopa de pimiento rojo asado con queso mascarpone y Dry Jack

Parfait salado de queso cottage

Ver Todas las Recetas

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Busca en la sección de productos lácteos de tu supermercado local.

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Encuentra el sello de “Real California Milk” en todas tus marcas de lácteos favoritas.

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Compra productos con el sello para estar seguro de que estás consumiendo lácteos hechos con Real California Milk.

Encuentra y compra

“Prioritize protein as a simple yet impactful habit that can help bring lifelong health. High-quality protein, such as real dairy, is key.”

Jordan Mazur, MS, RD, California-based sports dietitian

“Dairy can be part of a weight-management plan, offering essential nutrients and high-quality protein to maintain muscle mass and support metabolism without excessive calories.”

Jessica Isaacs, RD, CSSD, California-based sports dietitian

Dairy Protein

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