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Does Whey Have Casein? | Ask The Fitness Nerd

Does Whey Protein Also Contain Casein? We Sort Out The Milk Protein Mystery Once and For All.

Dear Fitness Nerd,

I’m a little confused about whey and casein protein. Does whey also contain casein? And vice versa?  All I know is that both whey and casein are in milk.  Can you help me sort this out? — Janine (Dunwoody, GA)

You’re right that both whey and casein are proteins in milk.

But the important thing to grasp is that they are two totally different kinds of protein.

So in their purest form – isolated from the milk itself (for example in protein powder supplements) — whey typically doesn’t contain meaningful amounts of casein. Same goes for casein in regards to whey content.

Understanding Milk Proteins: Whey vs. Casein

The easist way to think about this is in the context of milk.

Milk contains about 80 percent casein protein, and 20 percent whey. Under normal conditions, you would never be able to differentiate between the whey and casein in milk visually. It just looks … well … liquid and “milky.”

However, when you add an acid or enzyme like rennet (which is used in cheese production), the milk will curdle. This literally separates the whey from the casein proteins.

The result is that the whey — which is a semi-clear liquid — will rise to the top, while the casein (which is heavier and coagulates in the presence of an acid or enzyme) will usually sink to the bottom.

In cheesemaking, the whey is siphoned off from the casein, and the solids are then drained through a cheese cloth, further extracting any residual whey or water and leaving the firm casein solids, which are then shaped into blocks of cheese (there are more steps, but I won’t get into them here.) 

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Does Whey Protein Help With Weight Loss? | Ask The Fitness Nerd

Is the whey protein-weight loss connection fact or fiction? Find out from the Fitness Nerd if using whey protein for weight loss is “yeah” or “nay. “

Dear Fitness Nerd,

I have a question for you around whey protein and weight loss.

I would consider myself to be pretty fit. I lift weights, run and do Body Pump and am pretty lean already, although I don’t know my exact body fat right now.  I’d really like to make this the year that I get flat abs, but I still have some belly fat I’d like to make go away. Nothing major, just a little “pooch” and a smidge more side and back fat than I want …. we’re not talking a muffin top or anything like that though.

My girlfriend suggested that I try drinking more whey protein to lose weight. Her boyfriend is in really good shape and drinks a ton of protein shakes and she seems to believe that’s why he is so lean. She’s in great shape herself and uses a lot of whey protein, so I’m inclined to believe her.

What are your thoughts here?  I really just want to lose those last couple of lbs of belly fat. I’m fairly tall and already pretty toned, it’s just my damn belly that I want to tighten up. Can whey protein help with this?

By the way, I already drink whey protein powder once a day in soy milk, usually in the morning and sometimes after I work out.  Thanks for your time. Alicia (Long Island, NY)

Alicia, this question pops up a lot on discussion boards and in places like Yahoo Answers and Yedda.  So you’re not the only one who is trying to figure out if there is really a connection between whey protein and weight loss.  I probably see a variation on your question at least 2-3 times a week.

There are definitely a lot of “opinions” floating around out there around whey protein for weight loss. There’s some truth to them, but they are also tied up in a lot of myths, as well. So the trick is to understand exactly what whey protein is (and isn’t) so you can come to your own conclusions based on the facts.

What Is Whey Protein?

Whey is just a form of protein that is naturally-present in diary products like skim milk, cottage cheese, yogurt, etc. If you drink a glass of milk, you are already consuming some whey proteins. The whey protein that you are talking about is in a powdered form. Basically, the manufacturer takes liquid whey and “dries it”, making whey protein powder – a form of whey that is portable and easy to reconstitute.

So What Does Whey Protein Do For A Person?

The main benefit to whey protein is that it is easily and quickly digested by the body.

The body is also able to quickly utilize most of the amino acids in whey protein to help with tissue repair and recovery after exercise.  The protein in whey has a high biological value (BV), meaning it’s easily absorbed by the body. Unlike other proteins, like casein (another form of protein in milk), the speed at which whey protein is digested makes it an ideal source of protein immediately following workouts when your body needs amino acids quickly to aid with recovery.

Whey protein, especially whey protein isolate (an even more concentrated form of whey protein vs. whey protein concentrate), is also very low in fat and carbohydrates. This is because the refinement process used to create whey protein powder removes nearly all of the fat and sugars in the liquid, leaving a final product that is almost 100% protein by volume.  So this makes whey protein popular among dieters and people who are trying to limit carbohydrates or fat in their diet.

Whey protein has other properties that may have health benefits, including the presence of certain biologically active compounds that may improve immunity and even stave off muscle wasting. However, the main reason people consume whey protein is to encourage lean muscle growth and sometimes as a meal replacement.

Using Whey Protein For Weight Loss

Okay, now that you know what whey protein is, let’s tackle your question about whey protein and weight loss.

First, it’s important to understand that there is nothing particularly magical about whey protein that will directly cause you to melt off that last pound or two of belly fat and get abs like Jessica Biel. Whey protein is not an anabolic steroid — it’s a food.

In fact, the goal of drinking whey protein is usually to add weight (in the form of additional muscle), not to lose it. 

That said, because your real goal here isn’t to lose scale weight, but to lose body fat and change your body fat percentage to favor lean tissue, including some additional whey protein in your diet could help you become leaner overall … and yes, that would probably include losing some belly fat.

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Mexican Cheese Dip Recipe | Healthy Recipes

Try this healthy low-fat version of Mexican Cheese Dip for an amazing high-protein, low-calorie snack. And it doubles as a healthy enchilada filling! 

Who doesn’t love a restaurant-style Mexican cheese dip? Cool, creamy and spicy all at the same time, there’s nothing quite like the combination of cheese dip, tortillas and a side of salsa to kick off Mexican fiesta.

Of course, most Mexican cheese dips - especially the restaurant variety — are loaded with sour cream and full-fat cheese. Not a great combination if you’re counting calories, trying to lose that gut or keep your summer abs nice and defined.

This version of Mexican Cheese Dip has been lightened up (it comes in at around 80 calories per 1/2 cup serving,) without losing one iota of flavor. Trust me, it’s that good.

One of the great things about Mexican food is that the predominance of highly-flavorful spices and ingredients like cumin, coriander, garlic, onion and chiles allows you to create healthy versions of most Mexican dishes without losing the flavors you’ve come to love.

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Low-Fat Oatmeal Protein Pancakes with Cottage Cheese | Healthy Recipes

Looking for a healthy start to your day? Try this recipe for low-fat oatmeal protein pancakes made extra-rich with an unexpected ingredient: low-fat cottage cheese!

Pancakes and waffles aren’t typically considered “health” foods. They are usually high in simple carbs (especially when you add syrup or powdered sugar), high-in-fat thanks to the oil and butter, and generally low in protein.

But with a few changes in ingredients, it is possible to have your Sunday morning pancakes without even knowing that that you are eating a low-fat, high-protein version of a food that is usually off-limits for people trying to eat healthy.

This recipe, courtesy of Liz Fitness,  uses low-fat cottage cheese to as a replacement for the usual oil and whole eggs in pancakes; replaces the highly-refined, high-glycemic pancake mix with whole grain oats, and uses fresh berries as a sweet and healthy alternative to the typical puddle of Log Cabin syrup.

Even better, the cottage cheese and egg whites in the recipe help boost the protein content of these pancakes, making this a perfect breakfast before heading to the gym.

The addition of an artificial sweetener like Splenda is optional. Try pureed fresh stawberries, mashed raspberries and even sliced bananas for a touch of sweetness. Sprinkle a touch of cinnamon or nutmeg on top.

Or splurge a little bit with a tablespoon of REAL maple syrup, which only adds an additional 50 calories to the recipe. Instead of butter, try a tablespoon of natural peanut butter which is rich in healthy fats. This tastes particularly well with the maple syrup.

Low-Fat Oatmeal Protein Pancakes with Cottage Cheese

Recipe makes two servings of three, 1/4 cup pancakes

Ingredients

1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries with their juices as a topping or sugar free syrup
Splenda to taste

Directions

1. Blend first four ingredients until smooth (I use the magic bullet; if you use a blender be sure to put the wet ingredients in first)
2. Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
3. When pancake bubbles, flip and cook the other side
4. Top with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas.  You can use Splenda to taste.

Nutrition Facts

Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries)

Amount Per Serving

Calories: 254.5
Total Fat: 3.3 g
Saturated Fat: 0.8 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 1.0 g
Cholesterol: 2.3 mg
Sodium: 280.0 mg
Potassium: 297.8 mg
Total Carbohydrate: 33.8 g
Dietary Fiber: 5.3 g
Sugars: 2.5 g
Protein: 21.3 g

Vitamin A 0.9 %
Vitamin B-12 5.9 %
Vitamin B-6 5.0 %
Vitamin C 37.9 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 9.1 %
Copper 14.4 %
Folate 9.5 %
Iron 13.2 %
Magnesium 19.5 %
Manganese 104.0 %
Niacin 3.5 %
Pantothenic Acid 7.1 %
Phosphorus 29.7 %
Riboflavin 9.9 %
Selenium 7.8 %
Thiamin 21.4 %
Zinc 12.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

See the original recipe from Liz Fitness.

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Cottage Cheese | Healthy Food of the Day from Answer Fitness®

Build Lean Mass Without the Fat and Calories with One of the Dairy Group’s Super Foods

It’s 9 pm and you’re getting the those evening snack cravings. You feel like breaking out the nacho chips, but your fitness sense tell you to find something healthy that will carry you through the rest of the evening.

What do you do?

You reach for the cottage cheese.

There’s a good reason that the refrigerators of healthy, fitness conscious-people usually have at least one container of lowfat cottage cheese. It’s one of the most filling “diet” foods you can eat, and it’s loaded with protein and calcium. It’s also extremely versatile, and can serve as a healthy cheese substitute in all kinds of recipes, from dips to enchiladas to lasagna.

But before we talk about all of the uses of cottage cheese, let’s take a look at what it is, how cottage cheese is made, and it’s nutritional profile.

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