I certainly do not envy the responsibility of the consumer to decode between actual science and marketing gimmicks when it comes to whey protein supplementation. As it pertains to whey protein, there are so many advantages of taking a balanced diet with ideal consumption of whey protein yet it’s tough to wade through the pseudoscience to ensure you’re receiving the correct information. Here we look into the differences between whey protein isolate and whey protein concentrate, and whey protein hydrolase and how all can lead to positive health outcomes.
The differences between whey protein isolate and whey protein concentrate lie within how much protein you’re receiving per scoop. Generally speaking, isolates tend to contain 90% or more protein by scoop, whereas concentrates can contain anywhere between 25-89% protein by scoop. Because concentrates contain less protein per scoop, the other macronutrients (fat and carbohydrates) will make up the remaining calories.
There is a common misconception that as concentrates contains more fat and/or carbohydrates they are comparatively worse than the other two which is merely incorrect. Whey protein concentrates may be a better choice for supplementation if the consumer is looking to replete carbohydrate storage post-workout. However, I recommend a food-first approach and replenishing glycogen stores from carbohydrate sources such as a fruits and vegetables.
Whey protein isolates tends to be having more bioavailability of protein than concentrates. True to their name, whey protein isolates’ high protein content and subsequent low content of the other macronutrients means that isolates are typically safe for those with lactose-intolerance.
It’s important to be educated when it comes to consuming whey protein. Whey protein supplements are just that, a supplement to your diet. Focus on a food-first approach, and sprinkle in either a whey protein.
The other major difference between concentrate, isolate and hydrolysate is the digestibility.
Slowest digestion – Whey protein concentrate
“Due to the small amounts of fat and lactose that remain, your body digests whey concentrate more slowly than the other forms of whey,” wrote Richard Choueiri, an ACSM certified personal trainer with exercise science and nutritional science degrees from Rutgers University.
Faster digestion – Whey protein isolate
Whey protein isolate reaches a much higher protein content than whey protein concentrate at 90-95 percent. It also largely filters out fat and lactose, which results in a quicker digestion rate.
Fastest digestion – Whey protein hydrolysate
Whey hydrolysate is the only protein that can be absorbed more quickly than isolate. “This type of protein is a result of the splitting of whey isolate into smaller chains of amino acids,” Choueiri wrote.
So, which type of whey protein is best for you? If you don’t want to spend very much money, then finding a whey concentrate that reaches higher purity like 70-80 percent is the best option. People who want best results and the purest protein should spend the few extra money to consume whey protein isolate or whey protein hydrolysate.
2 Comments
Way to go, Doctor!
Agreed. What a great subject for discussion. I think there might be a lot more to say
Comments are closed.