This is an intense research to answer the difference between whey protein concentrate and whey protein isolate.
This question we get frequently on en.mevolv.com. You are also welcome to post your questions in the comment section of this article.
The thing is…
There are over hundreds of protein brands with different names, but the common types boil down to Concentrate, Isolate & hydrolized.
Here is a quick summary between Concentrates & Isolates:
Let us start with a brief about whey protein…
Whey is a natural milk bi-product that comes in a liquid form after being separated from the curds by adding rennet or any edible acid like lemon juice or vinegar.
Then allowing it to thicken forming cheese. It is collected then dried to form the powder we know as whey protein concentrate, also known as the athlete’s best friend.
What are the benefits of whey protein?
Whey is rich with proteins, carbohydrates, fats, vitamins, and minerals. It is used due to its high amino acid profile and ease of absorption.
Components of whey protein
Like all proteins that come from animal or plant sources, whey protein is mainly composed of amino acids, which the body uses for tissue repair and muscle growth.
What is unique about whey protein?
The high concentration of branched-chain amino acids (BCAAs), especially leucine.
It aids and helps the immune system to function well
Other smaller protein subfractions that are also made out of amino acids include Alpha-lactalbumin, Beta-lactoglobulin, and Immunoglobulin (IgG1, IgG2, secretory IgA, and IgM) helps the immune system of the body.
It has a nourishing effect on the body
The presence of the following smaller components with fewer concentrations can pose a nourishing effect as follows; Bovine serum albumin (BSA), Iron binding proteins, Calcium, Potassium, Sodium, Phosphorous, Folic acid, Biotin, Vitamins such as A, C, B1, B2, B3, B5 and B12
What are the health benefits of whey protein?
Whey is a complete protein, meaning it has all ten essential amino acids necessary for protein synthesis.
They are called essential because the body cannot make them. And must be consumed in your diet.
Whey is high in the group of three essential amino acids that can:
- Help to build and maintain muscles as well as serve as an energy source for prolonged or intense
- Pose the most significant impact on muscle protein synthesis, the process that makes your muscles bigger and stronger.
Increase the effects of weight training
Combining weight training with whey protein supplementation appeared to give more significant effects on muscle strength and muscle mass over just weight training alone.
Helps with healthy weight loss
Proteins, in general, are known for their ability to:
- Help with healthy dieting because it is the most fulfilling macronutrient compared to fats and carbohydrates.
- Proteins help boost metabolism, leading to long-term weight loss; which was proven by a study published by Nutrition & Metabolism.
The best way to include proteins in your dietary is to
Increase the daily protein intake is supplementing with whey protein, which increases the metabolism leading to weight loss along with a reduced-calorie diet. However, whey protein supplements cannot work alone on weight loss without exercise; both go hand in hand to achieve satisfactory results.
It can help you reduce hunger!
Due to its effect in helping with healthy weight loss, whey protein increases satiety and reduces short-term food cravings, reducing food intake.
Help you lowering cholesterol level
As claimed by a study published by The British Journal of Nutrition,
Whey supplements were given to overweight volunteers, and several parameters were measured along a 12-week period. The results showed a significant decrease in total cholesterol and LDL cholesterol by the end of the study.
Lessening cardiovascular diseases by reducing blood pressure
According to research published in the International Dairy Journal,
It was found that whey protein beverages reduced blood pressure in patients with hypertension due to lowering their cholesterol.
Consequently, their risk of suffering from a stroke or developing a heart disease was lowered.
What is the recommended dosage of whey protein?
As a supplement during workouts
Whey protein is usually taken in doses of 25-50 grams (two scoops).
How can I use it?
Recommended dosage should be mixed with 500 milliliters (2 cups) of lukewarm water, either one or two hours before your workout or right after you finish working out; during the period known as the anabolic window.
Delaying your drink two hours or more after your workout will lessen the effect of the supplement as well as leave you feeling a lot sorer for your next workout.
Recommended to Use High-Grade Whey Protein (Isolate) 80 to get the maximum results!
Is there any possible side effects?
Some people who are allergic to milk, or lactose intolerant, may turn out to be allergic to whey.
Other than that, whey protein supplements taken daily in moderate doses do not typically cause any side effects.
However, in the case of consuming very high doses, it can lead to stomach pain, nausea, reduced appetite, headache, cramps, fatigue, and acne.
Are there types of whey protein?
The three primary types of whey protein are whey protein concentrate, whey protein isolate, and whey protein hydrolysate.
Whey protein concentrate
Whey protein concentrate has low levels of fat and carbohydrates, and the protein percentage depends on how concentrated it is.
Lower end concentrates usually have 30 percent protein; however, a higher end could reach up to 80 or 90 percent.
Whey protein isolate
Whey protein isolates are processed furthermore to remove all the remaining fat and lactose.
It usually has at least 90 percent protein. The best product is from Bauer Whey Protein High Grade 80
Whey protein hydrolysate
Whey protein hydrolysate is the predigested forms it has already gone under partial hydrolysis.
Whey protein hydrolysate does not need as much digestion as the other two forms.
Finally, which type to choose?
Choosing the best type of whey protein supplement depends on some factors that differ from one person another; no perfect type fits everybody.
It all depends on the goals you want to reach, the budget you planned out, and whether there are any allergies.
Regarding the texture and taste
Whey protein concentrates contain a certain amount of lactose, meaning it will have a better flavor and a creamier texture than the other two types.
It should be avoided in case of lactose intolerance (lactose allergies).
Regarding its effect on insulin
Whey protein increases insulin levels, which means those who want to limit the rises of insulin should avoid it.
However, its higher content of protein makes it the perfect choice for those who are calorie restricted.
So before we conclude this article, let us sum up the points that have been covered…
We started by explaining what exactly is whey and what are the components of the whey protein supplements we find in the market.
Then, we mentioned all the amazing health benefits, explaining how magical it is in boosting muscle mass and muscle strength.
Moving on to the possible side effects, and that it could be avoided by controlling the dose taken daily, as aforementioned above.
Finally, finishing up with the three types of proteins and which one should you choose to maximize your results and satisfy your needs.
In a nutshell,
Whey protein supplements are your best gym buddy if you want a healthy, firm looking body.
The key is to choose the best type for you to reach your desired results, considering your calorie count, your health status, your budget, your lifestyle, and of course your desired goal.