If you are considering a liquid diet, know that there are steps you can take to increase your chances of success. Although you might think that all proteins are created equal, this is far from the case. Certain protein types are more or less desirable while on a liquid diet. This is largely due to difference in their absorption rate and effects on satiety. If you are starting a liquid protein diet, be sure to stock up on following: casein and micellar casein.
Casein Protein
There are two main types of proteins that you should know about: whey and casein. Within each category there are several subcategories (i.e., there are different types of whey and different types of casein), but first understand the distinction between the two. Although both proteins are derived from milk, they have very different properties. Whey is a fast-acting, rapidly-digested protein that is effective at getting nutrients into your muscles as soon as possible. Casein, on the other hand, is a slower acting, slowly-digested protein. This makes it the ideal choice as your preferred protein while on a liquid diet.
Casein and Digestion
When digested, casein protein turns into a "gel" in your stomach, which is slowly released into the bloodstream throughout a period as long as seven hours from the initial time of consumption. This means that upon consuming a protein shake made with casein, your body is still being "fed" a steady stream of nutrients hours after the fact. This is why casein protein is known as a "muscle sparing" protein. It is very effective at halting the process of muscle breakdown and promoting the process of muscle synthesis (creation). And as preserving lean mass is one of the foremost objectives during a diet due to its metabolism-boosting effects, that makes casein protein the best protein to use while on a liquid diet.
Furthermore, casein has also been shown to have an increased effect on post-meal satiety--in other words, feelings of fullness. As you will be eating less food than normal while on your liquid diet, it is nevertheless important to feel full to reduce the likelihood of an impulse binge. Thus, casein can help you to both save your existing muscle tissue and avoid unwanted "cheat meals" while dieting--two noteworthy qualities that make it an optimal solution.
Micellar Casein
The best type of casein protein to purchase is a type called "micellar casein." This is the slowest-absorbed type of casein you can buy. Thus, it should be your first choice when shopping around for casein blends. Of course, micellar casein is more expensive than other types of proteins, so if you have budget concerns, consider purchasing a blended protein consisting of micellar casein and other proteins. While this will not be as effective as micellar casein on its own, it is a better alternative than purchasing an altogether inferior protein type for your dieting needs.
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