DAIRY PRODUCTS, such as milk, cheese, and yogurt can add flavor, richness, and a protein punch to any meal or snack. Sometimes, though, you may be on the go and not have time to get in a balanced, protein-rich meal. A healthy option may be a smoothie made with dairy-based protein powder that you can carry in a handy travel mug.

Dairy-based protein powders are made from the two main proteins in milk: casein and whey. Whey powder is the most common protein powder seen on store shelves. It is easily digested by the human body. Whey protein improves muscle strength and may help fight off illness by improving the body’s immune system. Protein products also help keep people feeling full for longer between meals. They may help you eat smaller portions, lose weight and keep it off.

The Research

A team of experts asked several groups of obese women to exercise three times a week for four weeks.

• One group consumed whey protein each day.

• One group had casein protein every day.

• The last group received no extra protein.

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