Body Composition

Dairy foods are rich in high-quality protein, specifically casein and whey, which provide all the essential amino acids.

These proteins are critical for muscle protein synthesis (MPS), the process by which the body builds and repairs muscle tissue. Whey protein, in particular, is quickly absorbed, making it perfect for post-exercise recovery. Casein, on the other hand, provides a sustained release of amino acids, supporting muscle repair and growth over extended periods. Regular consumption of dairy protein, combined with resistance training, has been shown to promote significant gains in lean muscle mass¹.

References

1. Phillips, S. M. (2016). The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. The American Journal of Clinical Nutrition, 104(6), 1554-1564. https://doi.org/10.3945/ajcn.115.110584

Dairy foods can support fat loss through several mechanisms. For starters, calcium, abundant in dairy, influences fat metabolism by promoting fat breakdown and reducing fat absorption in the gut.  But that’s not all. The high protein content in dairy also increases satiety and thermogenesis, helping athletes control calorie intake while maintaining energy levels. In fact, studies have found that diets rich in dairy protein and calcium contribute to greater fat loss and improved body composition compared to low-dairy diets¹.

Athletes often aim to reduce body fat without losing lean muscle mass. Here’s the win: Dairy protein, particularly leucine-rich whey, plays a key role in preserving muscle tissue during caloric deficits. Leucine stimulates MPS (remember, that’s the process by which the body builds and repairs muscle tissue) even in the presence of lower energy intake, ensuring that muscle is maintained while fat is lost².  That’s why dairy foods are an ideal choice for athletes undergoing weight-cutting phases.

References

1. Zemel, M. B., Thompson, W., Milstead, A., Morris, K., & Campbell, P. (2004). Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obesity Research, 12(4), 582-590. https://doi.org/10.1038/oby.2004.35
2. Tipton, K. D., & Wolfe, R. R. (2001). Exercise-induced changes in protein metabolism. Journal of Applied Physiology, 91(2), 724-731. https://doi.org/10.1152/jappl.2001.91.2.724

The combination of protein and fat in dairy foods not only nourishes, it helps regulate appetite and energy intake. Dairy's nutrient density ensures that even in smaller portions, athletes receive vital nutrients for muscle repair and metabolic health.

Versatility for nutritional strategies

Dairy products are incredibly versatile. From quick snacks to meal staples, they fit seamlessly into any diet.

Options such as Greek yoghurt, cottage cheese, and low-fat milk provide concentrated sources of protein without the calorie overload. For athletes, these foods offer an efficient way to meet protein targets while also supporting body composition goals.

Dairy in an athlete's diet

• Post-workout recovery: down a glass of low-fat milk or a protein smoothie with yoghurt and fruit within 30 minutes after training to kickstart recovery and support lean muscle growth.
• Daily protein boost: feeling peckish? Use Greek yoghurt or cottage cheese as a high-protein snack between meals to curb hunger and support muscle maintenance.
• Pre-exercise nutrition: need an energy boost before you train? Pair low-fat flavoured yoghurt or a slice of cheese with a piece of fruit for sustained energy and muscle protection.