Low fat, no fat, full cream, high calcium, high protein, soy, light, skim, omega 3, high calcium with vitamin D and folate, or extra dollop?
There are so many milks available on the supermarket shelf these days it can be overwhelming as to what to choose when you just want milk that tastes like regular milk.
Let’s look at some of the popular types, what they are good for and how you can use them:
Cow’s milk – high in protein, high in calcium and great for recovery from training and exercise. No fat or skim varieties have the lowest amount of saturated fat (0-2%), and full fat milk has a marginal amount more (4-6%). Common brands include: Coles, Woolworths, Pura & Pauls.
High Protein Milk – The Complete Dairy has released a new(ish) milk that has 150% the protein of regular cow’s milk. They offer full fat, skim and lactose free. An amazing recovery drink.
Soy milk – a great lactose free alternative with similar protein and calcium benefits of cow’s milk, if fortified. A great recovery food and snack for athletes who are lactose free. Common brands include: So Good, Pure Harvest, Vitasoy, Coles & Woolworths.
Rice Milk – made from rice and sunflower oil, some are fortified with calcium but have very little protein (if any) so not a great choice for recovery.
Almond milk – made from almonds and some starches and salts, this popular milk alternative has very little protein so is not the best lactose free substitute, but can sometimes be fortified with calcium.
The best options for athletes are regular cow’s milk, soy milk and lactose free milks that are going to give you the protein and calcium you need for bone strength and optimal recovery. Check the label if in doubt and aim for >8g of protein per 100ml or >100mg of calcium per 100ml.
