The Best Protein Powders for Weight Loss The 6th Will Surprise You Continued...

What U Ate

3. Casein Protein

Casein, the other milk protein, is digested much slower than whey but shares many of its weight loss properties.

Casein protein forms curds when exposed to your stomach acids. This means that your body takes a long time — usually 6–7 hours — to digest and absorb it.

However, the slow digestion rate of casein can help you eat less by decreasing your appetite (9).

In one study in 32 men consumed either a carbohydrate drink or casein, whey, egg or pea protein 30 minutes before eating an unrestricted meal. Researchers noticed that casein had the greatest impact on fullness and resulted in the fewest calories consumed (10).

However, not all studies agree.

In a different study, people who consumed whey protein 90 minutes before dining at a buffet had less hunger and ate fewer calories than those who consumed casein (8).

These results suggest that casein may be superior to whey protein only when taken 30 instead of 90 minutes before a meal. However, more research is needed to compare casein to whey and other protein powders.

Casein is also a great source of calcium.

For example, this casein protein powder by Optimum Nutrition contains 60% of your daily value for calcium per scoop (34 grams).

Several observational studies have linked higher calcium intake to lower body weight, though this effect has yet to observed in randomized controlled trials — the gold standard of scientific evidence.

4. Soy Protein

Soy protein is one of the few plant-based proteins that contain all nine essential amino acids necessary for human health.

As such, it’s a high-quality source of protein that appeals to vegans or those who can’t tolerate milk proteins.

It has been shown to have an effect on appetite.

In one study, men were given pizza one hour after consuming whey, soy or egg white protein (15).

Though whey protein was associated with the greatest reduction in appetite, soy was more effective than egg white protein at decreasing appetite and reducing the number of calories consumed.

Soy protein has also been shown to benefit women.

One randomized study had postmenopausal women take 20 grams of either a soy or casein protein drink daily for three months (16).

This is the same amount of soy protein found in one scoop of EAS soy protein powder.

Those consuming soy lost more belly fat than those drinking casein, though the differences were not significant (16).

Similarly, another study in both men and women found that soy protein was comparable to other types of protein for weight loss when used as part of a low-calorie meal replacement program (17).

Culled from www.healthline.com

To be continued shortly.