cottage cheese not only scored high on nutrient richness, providing protein plus vitamins and minerals, but also delivered exceptional protein-per-dollar value. In fact, the cost of getting 50 grams of high-quality protein – enough to meet the Daily Value – was lowest for nonfat milk ($1.62) and whole milk ($1.96), beating out eggs, chicken and beans. Remember, it’s important to get your protein from a variety of foods, but this finding is helpful for cost comparison purposes. A huge point of this research: Affordability doesn’t come at the expense of quality. Dairy proteins like casein and whey provide complete amino acid profiles, meaning they contain all the essential amino acids your body can’t make on its own and are easily absorbed to support muscle growth and repair. When Dr. Drewnowski adjusted for protein quality, he found that many plant-based foods would need to be eaten in far larger quantities — and at higher cost — to match the same protein benefit. This study reminds us that cost and completeness count. For men trying to build muscle, maintain lean mass or simply meet daily nutrition needs without When it comes to protein quality, nutrient density and affordability, dairy is tough to beat. Whether you’re bulking, cutting or maintaining, dairy foods can help you meet your goals and keep your budget in check. Power Up Breakfast : Start the day strong with protein that lasts—add dairy milk to oatmeal like in this Nutty Raisin Oatmeal , blend it into overnight oats, or pair Greek yogurt with fruit and nuts or in this Strawberry-Kiwi Parfait for a satisfying morning boost. Snack Smart: Keep cottage cheese on hand for a protein-rich snack that’s both filling and budget-friendly. overspending, dairy continues to punch above its weight. What the Research Means for Your Routine Balance Your Diet and Your Budget: Pairing dairy with plant-based foods –think Greek yogurt dip with veggies or a milk-based fruit smoothie like this Peanut Butter Cherry Smoothie – helps boost your overall diet quality. Fuel Your Performance and Accelerate Your Recovery With This Superior Protein
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