Loading up on protein is the most essential part of a weight loss diet. And so, I did my own research on whether Casein or Whey Protein is Better for Weight Loss. During the research, I came across casein and whey protein, which are the two most popular proteins among others. Is casein protein better or whey protein for weight loss? Let us quickly explore without any further delay.
Benefits of Protein in Your Diet
Protein is one of the essential nutrients that we need to consume on a daily basis. The main role of protein in our body is to build muscle mass and help us maintain it.
Each nutrient has some exclusive role and protein has its own. Here are some of the biggest benefits of protein in our diet:
- Building Block: As a building block in your body, protein helps you to maintain your bones, cartilage, muscles, and skin.
- Repairing Tissues: Building tissues is not enough as the cells may get damaged as well. Protein can repair these cells and help you to sustain your health better.
- Digestion: Almost half of the protein that you eat on a day makes enzymes, which helps you to digest food better.
- Oxygenation: The red blood cells carry oxygen all over the body, which becomes possible because of the protein you consume.
- Regulating Hormones: Protein helps your body to regulate essential hormones properly, especially during puberty.
What Are Some Natural Sources of Protein?
Protein is naturally found in pulses, milk, eggs, meat, seafood, soybeans, tofu, and dairy products. Apart from these protein-rich foods, it is also found in some fruits and vegetables.
Usually, there are two types of natural proteins: plant protein and animal protein. Pulses, soybeans, and tofu are some examples of plant-based protein whereas milk, seafood, meat, and eggs are animal protein.
What is Casein Protein?
Have you ever wondered why milk is so white in color? It’s because of the protein named casein. This protein is available in cow milk at almost 80 percent.
Since milk is the main source of casein protein, it is also found in dairy products such as yogurt, cheese, and more. Infant formulas that are milk-based and white in color also contain casein protein in a high amount. A wide range of dietary supplements also contains casein protein.
However, many people confuse casein protein with casein peptides. You should not confuse these two because casein protein and casein peptides are not the same things. When casein protein breaks down into small pieces, it produces casein peptides.
Many people consume casein protein to develop their athletic performance. It also cures liver diseases such as ulcers that may occur due to alcohol consumption. Diabetes and many other health conditions also get controlled with proper casein protein intake.
How is Casein Protein Made?
During cheese production from milk, casein protein is found as the byproduct. While cheese is produced, some ingredients get added to the milk and the casein coagulates as a solid product.
Now, the solid product is skimmed and dehydrated in order to produce a powder that will be a casein protein supplement. This is how casein protein supplements are usually made.
How to Consume Casein Protein?
Usually, people take casein protein before going to bed. One can consume 1-2 scoops of casein protein powder by mixing it with a glass of water. Or, there are some more interesting methods of enjoying casein protein supplements.
You can add casein protein and water in a shake bottle to prepare a nice casein protein shake. You can also add them to a blender with some ice to enjoy a glass of cold, frothy shake.
What is Whey Protein?
It is a protein found in milk but it has no color like casein protein. Whey protein is a complete protein, which means that it has all 9 essential amino acids. Another characteristic of whey protein is that it is low in lactose content.
There are constant researches about the benefits of this protein and these are showing some excellent results. Hence, whey protein is taken by many people across the globe as a dietary supplement.
Here is a video that dives into the controversy Is Casein or Whey Protein Better for Weight Loss:
How is Whey Protein Made?
During cheese production, the liquid that remains is known as sweet whey. Then, the process of making whey protein from sweet whey begins. First, the liquid is pasteurized, and then concentrating and isolating the protein completes the process. Ion exchange technology and membrane filtration are the two methods that the manufacturers use to make whey protein.
How to Consume Whey Protein?
Just like any other powder supplement, people consume whey protein by mixing it with water. There are plenty of methods that you can try to experiment with your supplement drink.
The best way to enjoy it is as a cold shake. However, you can also try mixing it into your desserts or flavored shakes such as strawberry or chocolate shakes. The taste of whey protein is similar to cheese and milk but slightly chalkish.
What is the Difference between Casein and Whey Protein?
There are multiple differences between casein and whey protein. Casein protein makes up 80 percent of milk whereas whey protein makes up 20 percent. Though both are high-quality proteins, they have distinguished roles in treating some specific health issues. The formation of these two proteins is also different.
If you are curious to know the difference because you want to choose the right supplement for weight loss, I will suggest you know the pros and cons of each. It is essential to understand which protein does what and whether there is any side effect of each.
Hence, I’m going to show you the pros and cons of both proteins.
Pros of Casein Protein
Here are some benefits of casein protein:
- It contains bioactive peptides that promote digestion and keep the immune system intact.
- Casein protein is very good for your heart and it controls blood pressure as well.
- Phosphorus and calcium in casein protein get absorbed in your body quite easily.
- It boosts muscle growth and also promotes recovery after exercise.
- Being a slow digestive protein, it lasts long in your body.
- Casein protein can improve your metabolism to some extent.
- The calcium found in casein protein reduces enamel erosion in teeth.
Cons of Casein Protein
The disadvantages of casein protein are:
- Some people have noticed gastrointestinal discomfort after consuming it.
- A very few users have complained that it tends to become gel-like.
- A few people have faced distress after exercise due to casein protein.
- Casein protein is not suitable for people with lactose intolerance.
Pros of Whey Protein
The benefits of whey protein are:
- It is a great source of high-quality protein that your body needs.
- It promotes muscle growth and controls muscle mass decline.
- Whey protein can also lower blood pressure and other issues.
- For people with type-2 diabetes, whey protein can be a good supplement.
- Whey protein is also known for reducing short-term inflammation.
- People with inflammatory bowel disease can have this supplement.
- Your antioxidant defense may enhance with this protein.
- Whey protein can reduce high cholesterol to a great extent.
- Whey protein reduces hunger and cravings to some extent.
- This protein is ideal if you want to lose weight quickly.
Cons of Whey Protein
Here are some disadvantages of whey protein that you show know:
- Some people have complained about headaches and nausea after taking whey protein.
- High doses can lead to stomach cramps and pains due to indigestion.
- Whey protein is not suitable for people who are allergic to milk.
Which Protein is Better for Weight Loss?
Weight loss is a healthy process that requires a proper diet and intake of some essential protein supplements. For this reason, you might be still confused as to choosing which protein you should take. Both of these proteins have a huge number of advantages but some disadvantages also.
While whey protein contains more branched-chain amino acids (BCAAs), casein protein contains more methionine, histidine amino acids, and phenylalanine.
Whey is Better for Muscle Building
However, if you want to build your muscles stronger which I feel is quite essential during weight loss, you can consider having whey protein.
That’s because whey protein digests quickly and the amino acids present in it are slightly higher than casein protein. The leucine amino acid found in whey protein can kick start your muscle-building process and help you reach your goals easily.
Casein Protein is Good for Digestion and Immunity
Some bioactive peptides present in casein protein can promote a healthy immune system and digestion. Hence, if you have been suffering from some kind of digestion issues, you can consider taking a casein protein supplement that’s labeled as organic or natural.
Based on the above analysis, I would suggest you take both supplements by strictly following their dosage. You can also consider consulting your doctor before making a drastic change in your diet for weight loss. Also, exercising is important alongside a healthy diet and lifestyle if you want to see the best long-term results.