<?xml version="1.0" encoding="ISO-8859-1"?> <docID>336137</docID> <postdate>2025-01-05 12:43:17</postdate> <headline>Powdered milk the ‘whey’ to go to meet fitness goals</headline> <body><p><img class="size-full wp-image-336138" src="https://citynews.com.au/wp-content/uploads/2025/01/20130522000702581257-original-resized.jpg" alt="" width="900" height="596" /></p> <caption>Consumers are being urged to consider the health benefits of powdered milk over sports powders. (Dan Peled/AAP PHOTOS)</caption> <p><span class="kicker-line">By <strong>Katelyn Catanzariti</strong></span></p> <p><strong>For years, fitness-obsessed Australians have been forking out big bucks for costly protein powders that promise to help them lose weight and retain muscle mass.</strong></p> <p>But one Australian dietician says an often-overlooked pantry item offers the same benefits as the best protein powders for a fraction of the price.</p> <p>The humble milk powder is a shelf-stable staple that offers the same nutritional benefits as fresh milk.</p> <p>However, it comes in a convenient, cost-effective format - making it a game-changer for fitness enthusiasts, accredited practising dietitian Joel Feren says.</p> <p>"It's packed with high-quality protein, calcium and essential vitamins, making it ideal for muscle recovery and overall health," Mr Feren told AAP.</p> <p>"Unlike commercial protein powders, milk powder is a wholefood that delivers not just protein but a range of nutrients critical for optimal performance and recovery."</p> <p>Milk powder contained both fast-digesting whey protein, which aided immediate muscle recovery post-workout, and slow-digesting casein, which provided sustained support, he said.</p> <p>Mr Feren said the dual-release protein profile was unmatched, particularly for weight trainers.</p> <p>"Milk's high leucine content, an essential amino acid, accelerates muscle growth and recovery," he said.</p> <p>"A single glass of milk delivers eight grams of muscle-building protein, making it superior to many other protein sources."</p> <p>It might also be a superior choice for the back pocket, with some protein powders costing between $50 and $100 per kilo, while the same quantity of powdered milk was closer to the $10 mark.</p> <p>Despite its benefits, dairy consumption in Australia has declined, with milk intake dropping 13 per cent since its peak in 2012/13.</p> <p>Many Australians believe they are milk intolerant but only about five per cent have a medically-confirmed diagnosis.</p> <p>Mr Feren said A1 protein-free milk powders provided a digestively friendly option, enabling those with sensitivities to enjoy milk's full nutritional benefits.</p> <p>While commercial protein powders were often marketed as essential for fitness, Mr Feren said milk powder offered a more comprehensive solution.</p> <p>"Protein powders isolate specific proteins, but milk powder provides a complete package: whey and casein proteins, calcium, vitamin D, and electrolytes," he said.</p> <p>"These nutrients work together to support muscle repair, bone strength, and immune function."</p> <p>From blending into post-workout shakes to adding richness to pancakes or smoothies, milk powder is versatile and easy to incorporate into daily diets.</p> <p>For those on a budget, it's an economical option that stretches your dollar without sacrificing nutrition.</p> <p>"Milk powder has always been a better version of what fitness enthusiasts need - it's the 'whey' to go for anyone looking to smash their 2025 fitness goals while keeping costs in check," Mr Feren said.</p> <p>Like many nutritional products, powdered milk should be consumed in moderation while following the instructions on the packet and after checking with your health professional.</p> </body>