What's the difference between Whey Concentrate vs. Whey Isolate? When you’re deciding which protein to add to your supplement regimen it’s important to know the differences between whey protein, so that you can make the best choice in order to fit your health and fitness goals. With so many different options, such as whey concentrate, whey isolate, whey hydrolysate, and micellar casein it can be confusing to know what type of protein will give you the best results. So, what's better, Whey Protein Concentrate vs. Whey Protein Isolate?
In this article, you will learn about
- What Is Whey Protein Concentrate?
- What Is Whey Protein Isolate?
- Whey Protein Vs Isolate Key Differences?
- How Much Protein Do I Need To Build Muscle?
- Which One Is Better Whey Vs. Isolate?
What Is Whey Protein Concentrate?
Whey protein concentrate is the liquid by-product of the manufacturing process of cheese. When the casein and water are removed from this by-product, you are left with, what’s better known as whey protein concentrate. Most whey protein concentrates are composed of 70-80% pure protein and contain over 50% lactose, with a higher content of fat and carbohydrates, as compared to whey protein isolate.
What Is Whey Protein Isolate?
Whey protein isolate is a highly purified form of Whey protein. Whey protein isolate goes through a much more rigorous filtration process, called Cross-Flow Micro-Filtration as compared to whey protein concentrate. Through this filtration process, protein is separated from any additional fat, carbohydrates, cholesterol, and lactose, resulting in a more purified form of protein.
RELATED ARTICLE Why Whey Protein Isolate Will Help You Make More Gains
Whey Protein Concentrate vs Whey Protein Isolate
Whey protein concentrate and whey protein isolate are both derived from the same milk concentration. However, the main difference between whey protein concentrate vs isolate, is that whey isolate has been put through a micro-filtration process to help remove the lactose, to derive a more highly purified and refined form of protein. From deriving this highly purified form of protein. Both forms of whey are known as complete proteins, and contain all 9 essential amino acids, to help build and rebuild lean muscle mass while optimizing post-workout muscle recovery. Since these amino acids are essential, they must be obtained through diet or through supplementation.
Of these 9 essential amino acids, whey and whey isolate also contain the branched chain amino acids (BCAAs) often referred to as the building blocks of protein. Studies show that BCAAs especially Leucine, have significant anabolic effects and enhance muscle growth. The benefit of supplementing with whey and whey isolate is the fast digestion rate. Delivering a high level of amino acids rapidly to the muscle tissue will replenish your body with the fuel it needs to gain lean muscle mass and strength. The process of building lean mass is called muscle protein synthesis.
Whey Concentrate Vs Whey Isolate Key Differences
- Whey isolate contains a higher protein content, ranging around 90% purity compared to whey concentrate, at 70-80% protein purity.
- Whey protein isolate contains less than 1% lactose and milk fat, as compared to whey protein concentrate, which contains over 50% lactose per serving, and over 2% fat per serving.
- Whey protein concentrate can cause bloating, due to the lactose and carbohydrate content.
- Whey protein isolate has a lower calorie count as compared to whey protein concentrate
- Whey protein isolate absorbs faster, which makes it an ideal post-workout supplement to help with crucial amino-acid delivery.
The table below shows the key differences between a standard whey isolate and whey concentrate supplement per 100-calorie serving
How Much Protein Do I Need To Build Muscle?
The recommended minimum amount of daily protein intake is .37 gram per pound of body weight (or .8 grams per kilogram of body weight). Although protein requirements depend on several other variables such as fitness goals, age, height, weight, activity levels, and weight loss goals, the calculation can be used across the board as a general reference.
|Weight in lbs.||Minimum Protein||Athletes Minimum|
|100||37 grams||74 grams|
|110||40 grams||80 grams|
|120||44 grams||88 grams|
|130||47 grams||94 grams|
|140||51 grams||102 grams|
|150||55 grams||110 grams|
|160||58 grams||116 grams|
|170||62 grams||124 grams|
|180||65 grams||130 grams|
|190||69 grams||138 grams|
|200||72 grams||144 grams|
|210||76 grams||152 grams|
|220||80 grams||160 grams|
|230||84 grams||168 grams|
|240||87 grams||174 grams|
|250||91 grams||182 grams|
|260||95 grams||190 grams|
|270||98 grams||196 grams|
|280||102 grams||204 grams|
|290||105 grams||210 grams|
|300||109 grams||218 grams|
Whey Concentrate Vs Whey Isolate: Conclusion
So which is better, Whey Concentrate or Whey Isolate? The choice is obvious. If you’re trying to decide which protein to go with between whey protein concentrate and whey protein isolate always go with the isolate. Whey isolate provides more protein content, less lactose, fat, carbohydrates, and cholesterol per serving. You don't need the extra carbohydrates, fat, and sugars. Plus, if you're lactose intolerant, you can actually include Whey Isolate as an option for your protein supplement.
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