Whey & Casein Blend to Lose Weight

If you're looking to lose weight while improving your protein intake, eating your curds and whey may prove a useful dietary strategy. Whey and casein are two proteins found in milk; when milk coagulates, the former protein separates into the liquid portion and the latter is in the curdled lumps. Consuming the proteins in supplement drinks can deliver valuable proteins, helpful for muscular development. While the proteins themselves do not directly cause weight loss, you can drop pounds by combining the protein blend with a well-balanced diet that is lower in calories than your overall calorie expenditure.

Though whey and casein are both proteins found in dairy products, they have different properties when used by the human body. Whey is relatively easy for the body to break down for metabolic use. In some cases, whey powder or whey concentrate contain forms of whey that are already partially broken down, making them even easier for the body to use right away. By contrast, casein is relatively slow-acting, delivering amino acids to the blood more gradually. In addition to the difference in release times, whey and casein contain different types of amino acids.

Since whey and casein have different amino acid profiles and provide nutrients to the body at different rates, consuming the two proteins together can provide a more balanced serving of nutrients over a longer period of time. While whey helps the body by triggering protein production, casein helps by keeping proteins from breaking down excessively. Taken together, the two proteins amplify your protein intake and the availability of specific amino acids both for immediate use and continuing throughout your day.

It remains inconclusive whether a high-protein diet offers weight loss benefits, with the efficacy of any specific diet largely depending on an individual's relative caloric intake and expenditure. By following a high-protein diet, such as one based on whey and casein combination drinks, you may achieve weight loss, according to a 2009 study published in the journal "Nutrition, Metabolism and Cardiovascular Diseases." As an additional benefit, the same study found that a high-protein diet may improve cholesterol levels.

The effects of whey and casein depend as much on how you take the supplements as the properties of the proteins themselves. For weight loss, Dr. Michael A. Smith advises drinking whey and casein shakes during periods of fasting, such as during the stretch between lunch and dinner or whenever you have your longest period of fasting of the day. In addition, consuming extra proteins, alone, is unlikely to affect weight loss unless you adjust your overall diet accordingly. Reduce your intake of foods with a high energy density, or foods with many calories in small volumes. Instead, round out your protein intake with fruits, vegetables and other low energy-density options.

Article reviewed by J. Betherman Last updated on: Feb 8, 2012

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