Casein, BCAA or Whey.. which one?

Aira_Ruwenzor

Hi All,

There are soo many articles on the web on which nutritional supplement is best for weight loss. I just wanted to know what has worked for those of you who already use these supplements.

My current regime:
Low-intensity cardio (walking 10K steps - 4 to 5 times a week)
Strength training (just started a while ago but 2 to 3 times a week)
Watching what I eat - Calorie counting up to 1500.

I am trying to watch my diet and incorporate more protein as I understand it helps with satiety and fat burning. But, I don't want to grow muscle; instead, maintain it and aid fat loss. What would be right for me in that case?

Thanks all
Aira

ramonvidal

Hi Aira, when you lose weight, you also lose muscles, so you need to grow some to compensate this loss.
Appart from protein, fiber gives a good saciety sensation. I use fiber powder to complement my diet.

AnnPT77

Not BCAA per se: That's not even a complete protein. Whey and casein may have different absorption rates (whey believed to be quicker), but either one is fine. Seems like people like whey better taste-wise, but that's subjective.

Here's the thing, though: If you're getting adequate protein from your food, you don't need a protein supplement. IMO, it's generally better to get nutrients from foods rather than supplements, but it's fine to use a supplement until you can get your eating routine giving you enough protein.

This thread may help:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

Aira_Ruwenzor

AnnPT77 wrote: »

Not BCAA per se: That's not even a complete protein. Whey and casein may have different absorption rates (whey believed to be quicker), but either one is fine. Seems like people like whey better taste-wise, but that's subjective.

Here's the thing, though: If you're getting adequate protein from your food, you don't need a protein supplement. IMO, it's generally better to get nutrients from foods rather than supplements, but it's fine to use a supplement until you can get your eating routine giving you enough protein.

This thread may help:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

A very detailed spreadsheet!!! But useful as well - thank you for sharing!

ninerbuff

You DON'T need a protein supplement if you're getting in enough protein.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

divinehealthusa

When it comes to weight loss, supplements like green tea extract or Garcinia Cambogia may help support fat burning and appetite control. However, it's important to remember that supplements should complement a balanced diet and exercise regimen, and consulting with a healthcare professional is recommended.

tomcustombuilder

If your food isn’t supplying enough protein then use whey

troyhatlevig

First, to answer your questions. (1) Whey and casein both contain BCAAs -- whey has much more of them, but both contain BCAAs. I don't think a BCAA-specific supplement would be relevant in your case, I think of those more for body builders who carefully fine tune their protein supplement use. (2) As for whey vs. casein, the main difference is in their digestion rates -- whey is quickly and easily digested, casein is digested much more slowly. Many people use whey right before and after workouts to maximize recovery, and casein before bed to keep the recovery process moving overnight.

As for whether to use them or not, I agree with others here in that I don't think they'll be particularly helpful for you. In my experience, whey supplements don't help with satiety. A 4-oz chicken breast and a scoop of whey protein (blended with water and ice into a shake) are about the same calorically (~120 kcal) and contain about the same amount of protein (~25g). But I feel much more satiated from eating the chicken than from drinking the whey shake. Since you're only eating 1,500 calories while also exercising 6-8 times/week, I suspect hunger is an issue for you. If so, going bigger on your portions of lean proteins seems like a better path. Maybe experiment with both and see if your experience matches my own.

kshama2001

divinehealthusa wrote: »

When it comes to weight loss, supplements like green tea extract or Garcinia Cambogia may help support fat burning and appetite control. However, it's important to remember that supplements should complement a balanced diet and exercise regimen, and consulting with a healthcare professional is recommended.

Wow, that could have come straight off a bottle of green tea extract or Garcinia Cambogia! You used the weasel word "may" and added "diet and exercise" and even "consulting with a healthcare professional."

Aira_Ruwenzor

troyhatlevig wrote: »

First, to answer your questions. (1) Whey and casein both contain BCAAs -- whey has much more of them, but both contain BCAAs. I don't think a BCAA-specific supplement would be relevant in your case, I think of those more for body builders who carefully fine tune their protein supplement use. (2) As for whey vs. casein, the main difference is in their digestion rates -- whey is quickly and easily digested, casein is digested much more slowly. Many people use whey right before and after workouts to maximize recovery, and casein before bed to keep the recovery process moving overnight.

As for whether to use them or not, I agree with others here in that I don't think they'll be particularly helpful for you. In my experience, whey supplements don't help with satiety. A 4-oz chicken breast and a scoop of whey protein (blended with water and ice into a shake) are about the same calorically (~120 kcal) and contain about the same amount of protein (~25g). But I feel much more satiated from eating the chicken than from drinking the whey shake. Since you're only eating 1,500 calories while also exercising 6-8 times/week, I suspect hunger is an issue for you. If so, going bigger on your portions of lean proteins seems like a better path. Maybe experiment with both and see if your experience matches my own.

Thank you for being so thorough with your response to my questions - much appreciated!

At the moment I'm trying to incorporate protein through meat, pulses, eggs, greek yogurt, etc. I can't seem to have eggs for breakfast or chicken for lunch/dinner every day and was looking for alternatives.

I'll try experimenting...thanks!

cwolfman13

None of these inherently promote weight loss or fat loss or whatever...they're just supplements to your diet. If you're not getting adequate protein then a whey supplement or other protein supplement can be beneficial in helping you hit those targets...but that's it really.

If you want to get more into the weeds, a higher protein diet will lead to greater TEF as protein generally requires the body to work harder to break it down and digest...but that's primarily protein you eat. A liquid protein shake doesn't have a particularly high TEF...and even then, the higher TEF of a higher than average protein diet isn't going to result in massive increases in overall metabolism. The effect is pretty small and if you already eat a fair amount of protein, it's likely to make no noticeable difference at all.

sollyn23l2

kshama2001 wrote: »

divinehealthusa wrote: »

When it comes to weight loss, supplements like green tea extract or Garcinia Cambogia may help support fat burning and appetite control. However, it's important to remember that supplements should complement a balanced diet and exercise regimen, and consulting with a healthcare professional is recommended.

Wow, that could have come straight off a bottle of green tea extract or Garcinia Cambogia! You used the weasel word "may" and added "diet and exercise" and even "consulting with a healthcare professional."

I mean, the username is "Divinehealthusa" so....