Giving up milk doesn't have to mean giving up calcium. Because even people who drink milk often don't get enough calcium in their diets, many other foods -- including juices, cereals, almond milk, and rice and soy drinks -- are now enriched with calcium. Vegetables including kale, spinach, and broccoli are good sources of calcium as well. Lonnerdal B, Forsum E. Casein content of human milk. Am J Clin Nutr 1985;41(1):113-20. View abstract. Instead of ice cream, try fruit-flavored soy or rice-based frozen desserts, sorbets, and puddings. There are also ice creams made from coconut milk available. Wilborn CD, Taylor LW, Outlaw J, et al. The effects of pre- and post-exercise whey vs. casein protein consumption on body composition and performance measures in collegiate female athletes. J Sports Sci Med 2013;12(1):74-9. View abstract.

Hoffman, J. R., Ratamess, N. A., Tranchina, C. P., Rashti, S. L., Kang, J., and Faigenbaum, A. D. Effect of a proprietary protein supplement on recovery indices following resistance exercise in strength/power athletes. Amino.Acids 2010;38(3):771-778. View abstract. Kim J. Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition. Phys Act Nutr. 2020;24(2):6-10. doi:10.20463/pan.2020.0009 Protein is a vital part of any balanced diet,” says registered dietitian Elyse Homan, RD, LD. “But different proteins have different effects. Understanding how each protein works is beneficial, especially if you’re supplementing with it.” What is casein? A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods. If you are diagnosed with a food, or specifically milk or casein, allergy, your doctor may advise you to carry injectable epinephrine with you in case you accidentally eat a food containing casein and have a reaction. Your doctor or pharmacist can show you how to give the epinephrine. You may also want to keep an over-the-counter antihistamine on hand to help alleviate allergy symptoms. In the case of a severe or serious reaction, though, the antihistamine will not be effective. In that case, you need epinephrine, which is the same as adrenaline, the chemical your body produces at times of excitement or stress.Lorenzen, J., Frederiksen, R., Hoppe, C., Hvid, R., and Astrup, A. The effect of milk proteins on appetite regulation and diet-induced thermogenesis. Eur.J Clin.Nutr 2012;66(5):622-627. View abstract. Lollo PC, Amaya-Farfan J, de Carvalho-Silva LB. Physiological and physical effects of different milk protein supplements in elite soccer players. J Hum Kinet 2011;30:49-57. View abstract. Taitz LS, Scholey E. Are babies more satisfied by casein based formulas? Arch Dis Child 1989;64(4):619-21. View abstract. Most people with an allergy to milk have symptoms which appear when they are infants and outgrow them as they get older. However, some people do not outgrow these symptoms and continue to be allergic as adults. It is unusual to develop an allergy to milk proteins later in life. However, the development of lactose intolerance tends to increase with age. Symptoms include bloating, pain, gas, diarrhea or gastroesophageal reflux. Lactose intolerance is not an allergy but an intolerance, where individuals are unable to digest lactose, the sugar in milk. Lactose intolerance is uncomfortable but not life threatening. It is, on the other hand, important to learn how to recognize and avoid potential allergens. Milk or Casein Allergy: Cause and Symptoms

Abou-Samra, R., Keersmaekers, L., Brienza, D., Mukherjee, R., and Mace, K. Effect of different protein sources on satiation and short-term satiety when consumed as a starter. Nutr J 2011;10:139. View abstract. Ang, M., Muller, A. S., Wagenlehner, F., Pilatz, A., and Linn, T. Combining protein and carbohydrate increases postprandial insulin levels but does not improve glucose response in patients with type 2 diabetes. Metabolism 2012;61(12):1696-1702. View abstract. Persistent heartburn. Early research in children with brain damage shows that a formula containing casein protein doesn't work as well as whey protein formula for reducing symptoms of heartburn. But casein protein and whey protein seem to have similar effects in infants with heartburn.Manders RJ, Praet SF, Meex RC, et al. Protein hydrolysate/leucine co-ingestion reduces the prevalence of hyperglycemia in type 2 diabetic patients. Diabetes Care 2006;29(12):2721-2. View abstract.