Another complete protein is milk – it contains 18 amino acids, including all essential amino acids, and it’s delivered to the muscles quickly.
Unfortunately, soy milk has been shown to have a lesser effect on muscle repair than protein from cows milk. You can buy lactose-free cows milk if you’re staying away from it.
Milk protein consists casein and whey proteins – whey is particularly quick to be absorbed, and thus used in a vast number of protein powders.
One 244g cup of whole milk contains 146 calories, 8g of fat, 13g of carbohydrate, and 8g of protein, plus a healthy dose of 28% of recommended daily calcium intake. Skim (1% fat) milk contains 102 calories, 2g of fat and the same amount of protein and carbs.