A healthy lifestyle requires a balanced diet and regular exercise, and the diet should include enough protein. They, in turn, provide the body with 9 of the 20 essential amino acids. In order to obtain them, many choose to take various nutritional supplements. One of the most preferred is whey protein.
It is obtained from the processing of the natural milk serum, called whey, released as a waste product during the production of milk or cheese. This protein contains all nine essential amino acids that help the body function well, including leucine, isoleucine and valine, responsible for muscle growth.
It has a number of positive effects on the body, such as healing wounds, lowering blood pressure, stimulating muscle growth, speeding up metabolism and satiating the body. In addition, whey protein is divided into three types: hydrolyzate, isolate and concentrate.
In this article, you will learn more about their features, similarities and differences.
Types of whey protein
There are three main types of this dietary supplement. They are whey protein hydrolyzate, whey protein isolate, and whey protein concentrate.
- Hydrolyzate – it is characterized by a low content of lactose and fat, supporting weight loss and accelerating muscle growth. This type of protein also lowers cholesterol levels. The hydrolyzate is absorbed very quickly by the body because it is previously broken down. Also known as hydrolyzed whey, it raises insulin levels by between 28-43% compared to isolate.
- Isolate – Whey protein isolate undergoes additional processing called cross-flow microfiltration. It reduces the content of carbohydrates and fats. This makes the isolate suitable for people who are lactose intolerant or on diets. Note that you should not take isolate if you are allergic to dairy products.
- Concentrate – this type of protein is more nutrient dense due to its minimal processing. Due to its refined appearance and high protein content in its composition, the concentrate is one of the most widely used nutritional supplements. In addition, it is also the most affordable of the three types that you can find on the market. Another major plus is that it can be taken by both adults and infants.
Similarities Between Whey Protein Isolate and Concentrate
Concentrate and isolate are made from milk protein. The first is obtained by drying the liquid substance left over from the production of milk or cheese and by removing some fat and carbohydrates. The second, on the other hand, is a result of the removal of fat, carbohydrates and other nutrients from whey protein.
There are several key similarities between them:
- They are easily digestible – they are quickly absorbed by the body, with an absorption rate of about 10 grams per hour. Although the concentrate contains more lactose than the isolate, it will not cause digestive problems except in cases of lactose intolerance.
- They are complete proteins—that is, they contain all nine essential amino acids that the body cannot produce on its own.
Whey proteins support the growth of muscle mass and are recommended in a training regimen – concentrate and isolate are useful for muscle protein synthesis and for overall strength, tone, and physical performance during sports and exercise results.
- They are not suitable for vegans due to the presence of lactose in their composition.
Differences between whey protein isolate and concentrate
Whey protein concentrate and isolate also have their differences, according to which many often prefer one type over the other.
- Cost — Concentrate is the cheaper of the two options due to minimal processing, while isolate goes through more processing resulting in higher protein content.
- Lactose content — the percentage of lactose in whey protein isolate is less than 1%.
- Protein concentration — as it has already become clear, the isolate contains the most protein in its composition: about 90-95%, while the concentrate is about 70-80%.
If you are thinking of including whey protein in your diet, concentrate is a good choice. Not only is it more affordable than other types, but it also retains the largest amount of nutrients naturally contained in whey.
If you follow a more strict diet and limit the amount of carbohydrates and fats to a maximum, then the best option for you will be an isolate or a hydrolyzate.
Which type of whey protein you choose depends entirely on your goals, needs, and wants. Before taking any type, keep one thing in mind about possible side effects: bloating, nausea, diarrhea, cramps, etc.
Whey protein is divided into three main types: hydrolyzate, isolate and concentrate. Each of them is useful for the body, as they supply it with the necessary amount of proteins. They are also suitable as a way to stimulate the growth of your muscles.
Their intake has a number of other advantages — it suppresses appetite and speeds up metabolism, preserving lean muscle mass.
This improves the quality of your training and helps you lose weight. If you want to get valuable advice on maintaining a balanced weight, read the article “Whey protein for weight loss: healthy weight loss with the help of protein“.
On the Active Choice site, you will find high-quality whey protein powders rich in fiber. Taking them will help you take care of your health and maintain excellent shape.
You will find more useful and interesting information related to protein products and healthy eating in the other articles on our blog.