Resistance training involves any exercise where muscles contract against an external resistance to improve muscle strength and increase muscle mass. Resistance training is common among athletes and bodybuilders, of course, but it is also incredibly helpful for rehabilitation, recovery from injury, preventing decline in muscle mass and function for healthy aging, and for weight management.

Many studies show positive effects of complete proteins from milk, especially whey proteins, on strength performance, muscle mass and other metabolic changes in both regular gym goers and novices alike. In fact, consuming whey proteins relative to other proteins leads to superior gains in muscle mass.¹

Whey proteins are considered “fast proteins” for how quickly they’re absorbed into the body. Casein is considered a “slow” protein because it takes the body longer to digest. Consuming a blend of whey and casein (or protein from milk concentrate) can yield optimal results in muscle-mass gain, because your muscles will receive an amino acid delivery that starts working right away and continues over an extended period of time.

Aerobic exercise involves any exercise where the body creates energy by combusting carbohydrates, amino acids, and fats in the presence of oxygen. Just like a flame needs oxygen to burn, your body needs oxygen to turn the food you eat into energy you can use. Similarly to resistance training, you don’t need to be a professional athlete to benefit from aerobic exercise. Incorporating some aerobic exercise in your workout routine can help with blood pressure, weight management, healthy aging and increased longevity.

Proteins from milk, notably whey proteins, are useful for aerobic exercise because your body can use them to fuel your workout fire for better performance, in addition to helping your body recover from aerobic exercise.²