By Katelyn Catanzariti

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.

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.

The humble milk powder is a shelf-stable staple that offers the same nutritional benefits as fresh milk.

However, it comes in a convenient, cost-effective format – making it a game-changer for fitness enthusiasts, accredited practising dietitian Joel Feren says.

“It’s packed with high-quality protein, calcium and essential vitamins, making it ideal for muscle recovery and overall health,” Mr Feren told AAP.

“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.”

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.

Mr Feren said the dual-release protein profile was unmatched, particularly for weight trainers.

“Milk’s high leucine content, an essential amino acid, accelerates muscle growth and recovery,” he said.

“A single glass of milk delivers eight grams of muscle-building protein, making it superior to many other protein sources.”

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.

Despite its benefits, dairy consumption in Australia has declined, with milk intake dropping 13 per cent since its peak in 2012/13.

Many Australians believe they are milk intolerant but only about five per cent have a medically-confirmed diagnosis.

Mr Feren said A1 protein-free milk powders provided a digestively friendly option, enabling those with sensitivities to enjoy milk’s full nutritional benefits.

While commercial protein powders were often marketed as essential for fitness, Mr Feren said milk powder offered a more comprehensive solution.

“Protein powders isolate specific proteins, but milk powder provides a complete package: whey and casein proteins, calcium, vitamin D, and electrolytes,” he said.

“These nutrients work together to support muscle repair, bone strength, and immune function.”

From blending into post-workout shakes to adding richness to pancakes or smoothies, milk powder is versatile and easy to incorporate into daily diets.

For those on a budget, it’s an economical option that stretches your dollar without sacrificing nutrition.

“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.

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.