Protein needs plateau at 1.6 g/kg/day (Morton et al., Br J Sports Med 2018). Per 100 g: 396 kcal, 50 g protein, 12 g fat. Dairy-based supplements score DIAAS 0.95–1.0 — top quality (Herreman et al., Food Sci Nutr 2020).
How should I track Protein supplement, milk based, Muscle Milk Light, powder?
Protein supplement, milk based, Muscle Milk Light, powder is high in calcium. The best way to track Protein supplement, milk based, Muscle Milk Light, powder is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
