While recently trending, the a2 Milk® brand has been in the game for over 20 years. It also has advanced science and processing practices you’ll feel good supporting. So why the recent interest? After years of the plant based milk alternatives space growing, dairy is having a comeback. It’s rich in several important nutrients for performance including protein, vitamin D, calcium, and potassium. However, on top of those with dairy allergies, for some individuals, dairy can cause stomach discomfort. If you’re concerned about symptoms from consuming it and want to support a sustainable food system, but don’t want to miss out on the nutrients, you may benefit from trying a2 Milk. Read on for what it is, the benefits of a2 Milk versus regular milk, and how you can incorporate it as an athlete or active person.
Thanks to a2 Milk for sponsoring this post! As always, all opinions are my own. I only engage in authentic partnerships with those who share similar philosophies and values.
What is a2 Milk?
The name comes from the A2 protein found in cows’ milk. Regular cows’ milk contains both A1 and A2 beta-casein proteins, whereas a2 Milk only has the A2 proteins. More specifically, a2 Milk comes from cows that naturally produce only the A2 protein and no A1.
Benefits of a2 Milk versus regular milk for digestion
One benefit is that because it only has A2 proteins, it may be easier to digest. Therefore it may help avoid stomach discomfort for some people. This happens because there is a slight difference in the amino acid sequencing of A2 proteins compared to A1 proteins. So, the proteins are digested differently.
One study from Purdue University showed that some people who suffer from stomach discomfort after drinking regular milk may significantly reduce their symptoms if they drink milk that contains only A2 protein. Are you able to consume goat or sheep’s milk with no problem? That is likely because these products mostly contain only the A2 protein as well.
Animal Welfare and Sustainability on a2 Milk Farms
As you may know, at Kelly Jones Nutrition we care deeply about environmental sustainability and ethical farming practices. That’s why I was thrilled to learn that all a2 Milk brand farms are Validus certified for animal welfare. Note that this may not be the case for other brands offering milk with only a2 protein. This means that they follow a comprehensive dairy cattle audit and assessment program backed by the United States Department of Agriculture (USDA) and the International Organization for Standardization (ISO). To maintain this certification, farmers must participate in audits, reviews, and training to ensure that their animal care aligns with the standards. These cover proper animal handling, herd health procedures, high-quality food and water, housing that promotes animal comfort, and care of special animal needs.
A2 Milk’s integrated approach to sustainability takes into account not only animal welfare but also the wellbeing of their workers and the environmental impact of their business model. Their sustainability plan addresses several key components of environmental management in the dairy industry. They include preserving soil and water quality, reducing greenhouse gas emissions, increasing biodiversity on farms, and decreasing waste.
Nutritional Benefits of a2 Milk For Athletes
For some people, cutting out dairy is necessary due to lactose intolerance or a dairy allergy. However, there’s also been trends for people without those conditions opting for non-dairy products, too. This may be due to concern around stomach discomfort, the myth that it’s inflammatory, or blindly following influencer trends.
One issue is that most non-dairy alternatives, like almond or oat milk, don’t have the same nutritional content as real dairy products. For athletes, this means missing out on important nutrients for performance like protein, vitamin D, calcium, and potassium. In contrast, a2 Milk contains the same amounts of calcium and other important minerals and nutrients as regular milk.
Protein
Protein is an essential macronutrient that you need for muscle growth and recovery. It helps maintain your organs and tissues, is responsible for fluid balance, and even influences your immune health. Protein also plays a role in hormonal balance and energy metabolism. Milk provides 8 grams of protein per cup and contains all three branched-chain amino acids (or BCAAs): leucine, isoleucine, and valine. These amino acids are particularly important for muscle protein synthesis and can help support athletic performance and recovery.
For athletes and active individuals, it’s important to consume high-quality protein to maximize muscle recovery. If you struggle with post-workout appetite suppression, a fluid source of protein like milk can be helpful. Pairing 1 cup of a2 Milk with a handful of nuts or dried edamame. Or, add it to a smoothie with additional protein from ingredients like protein powder or nut butter. This way you can meet your post-workout protein needs in a palatable, convenient, and easily digestible way.
Vitamin D
Vitamin D has important roles in muscle and bone as well as in the immune system. This nutrient helps the body absorb calcium from the intestines which is important for bone health. Low vitamin D levels are associated with an increased fracture risk, which is why it’s so important for injury prevention. Vitamin D may also play a role in muscle growth and repair and in regulating inflammatory and immune responses. Few foods contain Vitamin D, but 1 cup of milk provides 15% of the daily recommended intake for vitamin D.
Calcium
Calcium, the most abundant mineral in the body, is important for bone and teeth structure as well as muscle, nerve, and hormone function. Since calcium is required for muscle contractions, not having enough could contribute to muscle cramps for athletes. Additionally, any athlete with RED-S is at risk for bone loss and fractures and therefore needs to ensure adequate calcium consumption. To help meet calcium needs, 1 cup of a2 Milk provides 25% of the daily recommendation for calcium intake.
Potassium
Potassium is an electrolyte that helps preserve bone health and regulate muscle contractions, blood pressure, and heart rate. It’s also important for proper hydration and is often lost in sweat during intense exercise. In 1 cup you get 8% of the daily recommended intake for potassium.
Hydration
Dehydration in athletes can lead to decreased performance, early fatigue, cramps, headaches and, in extreme situations, heatstroke and organ failure. Lack of proper hydration also hinders recovery. In fact, losing just 1-2% of your body weight in fluids leads to impaired endurance and cognitive performance. Dairy has been found to not only benefit muscle recovery, but also aid in rehydration after a workout while counting towards fluid needs.
How to get started
Please note that a2 Milk is 100% cows’ milk, and therefore is not appropriate for those medically diagnosed with lactose intolerance or those with a dairy allergy. However, if you have stomach discomfort when drinking milk and have not received either of these diagnoses, you could try adding in a2 Milk to your diet. I recommend starting small with 2 tbsp/day working up to a full cup while monitoring your GI symptoms.
Here are a few ideas for incorporating a2 Milk into your diet:
- Have it alone as a post-workout snack
- Pair with 1/4 C dried edamame for some extra protein and fruit for extra carbohydrates
- Mix into oatmeal or overnight oats instead of water for an added nutrient boost
- Use it as the base in your morning smoothie
- Have it with cereal or muesli for a pre-workout snack
- Add a2 creamer into your coffee
- Use it to make homemade yogurt
If you need help fueling for performance and avoiding GI discomfort, learn more about our 1-1 nutrition coaching services.
