Casein vs. whey - which one to chose if you cannot have both?
While I would not say that one study could provide a definite answer to this question, the results of a recently published paper by Stéphane Walrand et al. (Walrand. 2011) provides further evidence that whey, not casein would be your best choice - regardless of the diminished return that comes with sipping it.
|Figure 1: Ingredients of the 6 diets the rats in the Walrand study were fed for 5 months; CAS = casein, WHEY = whey (data adapted from Walrand. 2011)|
|Figure 2: Effect of 5 months of the experimental diets on muscle and fat weight of male Wistar rats (data adapted from Walrand. 2011)|
|Figure 3: Effect of 5 months of the experimental diets on muscle and fat weight of male Wistar rats (data adapted from Walrand. 2011)|
Despite these and the results of previous studies, most of which would suggest that if you had to chose just one protein source, whey or casein, whey should be the protein of choice, I hope that I do not have to tell you, as a diligent student of the SuppVersity that imbalances are the root cause of many, if not most modern diseases. So, getting all your protein from whey and nothing but whey should not be something you should even remotely take into consideration. And in case you forgot about that: Milk has both of them and a ton of other vital nutrients ;-)
Before you now throw away your eggs, your cheese, your beef and whatever else, I want to briefly introduce you to the results of two other recently published studies, which would indicate that rotating in some sardines or sheep meat could produce even more favorable results than living on whey alone. While Madani et al. found that sardine protein ameliorated fructose-induced hyperglycemia, insulin resistance, hyperlipidemia and inflammation (vs. casein) in a 2-months rodent study (Madani. 2011), Feng et al. report that the consumption of sheep meat instead of casein lead to increases in free T3 (thyroid hormone) and statistically significant increases in energy expenditure in Sprague-Dawley rats that were fed otherwise identical diets (Feng. 2011).
|Image 2: Sardines for diabetes prevention!?|