About 20% of the protein in a glass of milk consists of whey. The other 80% is casein. You’re probably aware that both are complete proteins containing all of the essential amino acids, and that whey digests much more quickly than casein. A study published in the American Journal of Clinical Nutrition highlights advantages unique to casein protein.
Researchers had 12 healthy men and 12 healthy women stay 36 hours in a respiration chamber to accurately measure metabolic response to diet. Half of these subjects got 25% of their total calories from casein protein and the remaining half got 10% of their energy from casein. The 25% casein diet resulted in 2.6% higher energy expenditure and a higher sleeping metabolic rate than the 10% casein diet. It also created a greater degree of satiety, which is a feeling of fullness.
True Strength Moment: Casein helped keep these subjects in a positive protein balance and negative fat balance. It mixes up into a richer, thicker shake compared to whey, so it makes sense that this protein provides a degree of satiety. TIP: Casein powder makes a terrific nighttime pudding snack to satisfy sweet tooth cravings. Simply reduce the recommended amount of water to 4 or 5 ounces and place this mixture in the freezer to firm up for 5 to 10 minutes.