The Incredible Bulk

Protein bars, drinks, and powders commonly contain milk protein. Whey is the liquid that remains after cheese or yogurt is made from milk. Known as whey protein, this liquid is rich in fast-digesting proteins. Milk contains about 20% whey protein and 80% slower-digesting casein protein before processing. †

Since both whey and casein contain all the amino acids your body needs, they are considered high-quality proteins. However, whey is especially beneficial for increasing the production of new protein in your muscles. †

Whey protein contains a number of active proteins called immunoglobulins that support muscle functions and an overall boost of the immune system. †

Dairy protein is primarily composed of fast-digesting whey protein. Two of the most common forms of whey protein supplements are whey isolate and whey concentrate. † [1]

The protein content in this form is high, 90% or more, it contains less lactose and fat, and it lacks a lot of the beneficial nutrients found in whey protein concentrate because of this. Whey isolate is produced using several processing steps that result in a higher protein content per serving and a lower fat and carbohydrate content. †

Even though your body is capable of breaking down both types of protein, they are absorbed at different rates. When consumed, whey isolate is rapidly absorbed, usually reaching the bloodstream within an hour. Whey concentrate, on the other hand, usually takes between 2-3 hours to be absorbed by your body. † [2]

Milk protein isolate is a protein product derived from skim milk powder. Manufacturers make it using filtering processes, such as microfiltration, ultrafiltration, and diafiltration. Protein isolate from milk has a similar ratio of casein to whey to that found naturally in milk 80% casein to 20% whey. † [3]

Unlike whey, milk protein isolate contains much more casein than whey, so it is slower to digest. However, if you take whey protein on its own, your body will absorb it readily and the level of amino acids in your blood will rise rapidly. †

In contrast to other milk-based protein powders, such as casein or whey, milk protein isolate is produced differently, it is made from skim milk. Milk protein isolate has a similar amino acid profile to milk. It contains all nine essential amino acids that your body cannot produce by itself. †

Milk and milk protein isolate are rich in branched-chain amino acids [BCAAs], which support and promote muscle growth and performance. This includes the important BCAA leucine, which appears to be the most beneficial amino acid for muscle growth. †

Milk protein isolate is primarily composed of casein protein. Since casein proteins change in texture and become firmer in your stomach, their amino acids are released at a slow and sustained rate, making the protein difficult to digest and absorb. † [4]

As it digests, casein provides a steady supply of amino acids that may help maintain your muscles. Therefore, milk protein isolate may help prevent muscle breakdown. †

Eggs are a healthy source of high-quality protein. Eggs have the greatest protein digestibility-corrected amino acid score [PDCAAS] of all whole foods. It is a measure of how digestible and high-quality a protein source is. Eggs are also one of the most effective foods for decreasing appetite and keeping you full for a longer period of time. †

Eggs are a complete protein source, just like all animal products. As a result, they provide all nine essential amino acids that your body cannot produce. Furthermore, egg protein is the second-highest source of leucine, the BCAA that plays the biggest role in muscle health, only behind whey. † [5]

As a result of its slow digestion in the gut, casein is known as a "time-release" protein. It provides your cells with amino acids at a low level over a long period of time. It helps your cells synthesize protein, even when your body would normally be breaking down your own muscles to feed itself, as it would if you hadn't eaten for a while. This is why it is called "anti-catabolic" and helps reduce muscle breakdown. † [6]

A study measured participants' digestion rate by analyzing circulating levels of leucine, an amino acid, over a seven-hour period after consuming whey or casein protein. There was a 25% increase in leucine levels in the whey protein group, indicating faster digestion. [7]

Skim and 1% milk contain calcium caseinate, a milk protein derived from casein. Caseinate is primarily used in meal preparation and fat digestion. Caseinates are made by adding an alkali to acid casein, another derivative of casein. †

Calcium caseinate is highly effective for promoting muscle growth. All the essential amino acids your body needs are found in this slow-digesting protein. The slow digestion rate and sustained supply of amino acids to muscle cells reduce the breakdown of protein within the body. † [8]

Hydrolyzed whey protein is one of the best supplements for building strong muscles. Hydrolyzed protein results from breaking down protein into small chains of amino acids called peptides, which can be easily digested and absorbed quickly. †

According to a study published in the Journal of Science in Medicine and Sports, subjects who consumed hydrolyzed whey isolate post-workout recovered and performed better compared to those who consumed whey isolate. †

Could This be a Little Bit of Magic?

MCT oil may be helpful for weight loss for some reasons, but research is mixed on this topic. MCT oil has been shown to increase the release of peptide YY and leptin in the body, promoting the feeling of fullness. †

MCTs are absorbed more quickly by the body than long-chain triglycerides, which contain more carbons in their fatty acid chains. The shorter chain length of MCTs allows them to travel more quickly from the gut to the liver, as they do not require bile for breakdown. † [9]