When you're looking for a protein supplement, it can be challenging to find which protein is the best, to help fuel your performance and recovery. With so many options like whey, whey isolate, whey hydrolysate, casein, and even vegan options like rice and pea protein, you can quickly get lost in the innumerable amount of options you have at your fingertips.  When it comes to building muscle mass, increasing weight loss, and overall effectiveness, whey isolate is proven to be the best type of protein to help you meet your fitness goals. 

Creating a diet that’s full of rich protein sources, fiber-stacked veggies, quality-carbohydrates, and nutrient-dense foods are vital to your overall success. But more often than not, we fall short of our required protein intake, to fuel our success. Supplementing a high quality, nutrient-rich whey protein isolate into your daily diet will help ensure that you gain the results you want and create the lifestyle you desire. 

If you're looking for a high-quality whey protein isolate, check out Swolverine's Whey Isolate. With 26g of protein per 30g scoop, it's the highest protein by weight ratio in the industry at 90% purity. Don't believe me, grab the protein that's in your cabinet right now, and divide the grams of protein by the grams per scoop.  

RECOMMENDED PRODUCT Whey Protein Isolate (30 Servings, Chocolate/Vanilla)

What Is Whey Protein Isolate?

Whey protein isolate is a highly purified form of Whey protein. Whey protein isolate goes through a rigorous filtration process, called Cross-Flow Micro-Filtration. 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 The Ultimate Guide To Whey Protein Isolate 

What Is The Difference Between Whey Protein And Whey Protein Isolate?

Whey protein or (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 proteins 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.

Whey protein isolate is a highly purified form of Whey protein. Whey protein isolate goes through a rigorous filtration process, known as a cross-flow micro-filtration as compared to whey protein concentrate. Through this filtration process, protein content is separated from any additional fat, carbohydrates, cholesterol, and lactose, resulting in a more purified form of protein.

RELATED ARTICLE Whey Protein Vs. Whey Isolate

What Are The Benefits Of Whey Protein Isolate?

1. Whey Protein Isolate Benefits Building Lean Muscle Mass

Whey Protein Isolate is rich in the essential Branched Chain Amino Acids (Leucine, isoleucine, and Valine), which are directly responsible for increasing the rate of the biological process of muscle protein synthesis and decreasing the rate of protein degradation. They’re the building blocks of protein. Whether you love lifting weights, or crushing times at the CrossFit box, your body utilizes amino acids for fuel, which increases the rate of protein degradation and BCAA oxidation. When you workout, BCAAs are expended quickly, and without a positive balance of BCAAs, the rate of protein breakdown will be greater than the rate of protein synthesis, meaning you’ll actually lose muscle mass, rather than gain it. 

RELATED ARTICLE Do BCAAs Really Work? And What Do BCAAs Do?

In a study published in the Journal Of International Society of Sports Nutrition, thirty college-aged male and female subjects were administered 46g of Whey Protein Isolate immediately the following exercise for a period of 8 weeks. According to Dual emission, x-ray absorptiometry (DXA) used to determine changes in body composition and maximum strength assessed by one-rep-max (1RM) for bench press (upper body) and deadlift (lower body) the results were astounding. Lean body mass increased by 4.7%, with an 8.3% decrease in body fat, coupled with a 19.3% increase in the bench press, and 17.6% increase in deadlift max [R]. If you want to build lean muscle mass, then you should probably get some Whey Protein Isolate. Gains!

2. Whey Protein Isolate Benefits Weight Loss 

Is whey protein isolate good for weight loss? Absolutely! Supplementing a protein shake made with Whey Isolate will always contain fewer calories, fat, carbohydrates, and sugar than any other type of whey protein, or casein. Drinking a liquid form of protein, will provide the vital nutrients you need, to further optimize body composition and deliver the nutrients you need. Protein also helps with satiation (keeping you full) and will help you hit your protein intake. 

RELATED ARTICLE Post-Workout Nutrition: What You Should Eat After Your Workout For The Best Results 

In a randomized, controlled, double-blinded trial, published by the Journal Of International Society of Sports Nutrition, 86 male subjects were given 30g of Whey Protein Isolate immediately following resistance training, for a period 12 weeks. The subjects were randomized into three groups. One group received Whey Protein Isolate, one group Carbohydrates, and one group Whey Protein Isolate + Carbohydrates.

The results showed that supplementing with Whey protein isolate, increased abdominal fat loss and relative fat-free mass adaptations in response to resistance training when compared to fast-acting carbohydrates. Therefore, if your main goal is to maximize fat loss responses to your training program, especially from the abdominal area without compromising increases in lean muscle mass, whey protein isolate instead of carbohydrates are recommended for post-exercise nutrition [R].

3. Whey Protein Isolate Benefits Strength

Whey Protein Isolate contains a higher content of BCAAs, primarily Leucine, compared to other high-quality protein sources. Leucine is the essential amino acid, that signals muscle protein synthesis to occur, and with a rapid digestion rate, Whey Protein Isolate increases blood amino acid concentrations shortly after ingestion. Several studies indicate that Whey Protein Isolate stimulates muscle protein synthesis better than any other protein source, building more lean muscle mass, equating to building greater gains in strength [R].

4. Whey Protein Isolate Benefits Muscle Recovery

Ensuring quick and efficient muscle recovery is one of the most important components to optimizing your training. If you can actively recover faster, then you can increase your training volume, which translates into better athletic performance and better results. Supplementing with Whey Protein Isolate before, during, or after your training, stimulates protein synthesis and minimizes protein breakdown (proteolysis), which are the two biological processes that are essential for muscle recovery. Compared to regular protein supplements, whey isolate is more effective at increasing blood amino acids and protein synthesis due to its different absorption kinetics and amino acid profile. The high availability of amino acids in whey protein isolate, especially branched-chain amino acids, is important for protein synthesis in the hours immediately after ingestion [R]. Whey Isolate also contains high amounts of L-Glutamine, which is a conditionally essential amino acid, which helps decrease muscle mass breakdown, and exercise-induced muscle soreness.

RELATED ARTICLE L-Glutamine: The Best Supplement For Post-Workout Recovery And Soreness 

5. Whey Protein Isolate Benefits Appetite

Diets higher in protein concentration are typically correlated with sustained satiety. The hierarchy for macronutrient satiety, is similar to that observed for diet-induced thermogenesis. Protein is the most satiating macronutrient, followed by carbohydrates and fat, which are the least filling. Whey Protein Isolate provokes the strongest reduction in hunger followed by Casein and Soy. Decreased hunger rates coincide directly with higher leucine, lysine, tryptophan, isoleucine, and threonine response, which makes Whey Isolate the best protein source to increase satiety [R]. 

Whey Protein Isolate Benefits: Takeaway

Chances are, you’re already taking a protein supplement. However, the important thing to recognize is that not all protein powder is created equal. There are real differences in quality, absorption rate, and nutritional content, which have a direct impact on your athletic performance and body composition. Whey protein isolate is proven to be the best source of protein, to build lean muscle mass and strength as it has the highest concentration of branched-chain amino acids and fastest absorption rate. If you want to fuel your athletic performance and obtain the best results, go with a clean source of Whey Protein Isolate. 

References

Sharp, Matthew et al. “The Effects of Beef Protein Isolate and Whey Protein Isolate Supplementation on Lean Mass and Strength in Resistance Trained Individuals - a Double-Blind, Placebo-Controlled Study.” Journal of the International Society of Sports NutritionSuppl 1 (2015): P11. PMC. Web. 23 Sept. 2017.

Hulmi, Juha J. et al. “The Effects of Whey Protein with or without Carbohydrates on Resistance Training Adaptations.” Journal of the International Society of Sports Nutrition12 (2015): 48. PMC. Web. 23 Sept. 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4681166/

Cooke, Matthew B, et al. “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals.” Journal of the International Society of Sports Nutrition, BioMed Central, 22 Sept. 2010, jissn.biomedcentral.com/articles/10.1186/1550-2783-7-30. Accessed 23 Sept. 2017.

Jäger, Ralf et al. “Comparison of Rice and Whey Protein Isolate Digestion Rate and Amino Acid Absorption.” Journal of the International Society of Sports NutritionSuppl 1 (2013): P12. PMC. Web. 24 Sept. 2017. [Pub Med]

Pesta, Dominik H, and Varman T Samuel. “A High-Protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats.” Nutrition & Metabolism11 (2014): 53. PMC. Web. 24 Sept. 2017.