Whey isolate vs whey concentrate
Whey is a complete protein with all 9 essential amino acids. When milk is curdled the liquid gets separated. This liquid is a rich source of whey protein. Whey protein comes in two forms:
- Whey concentrate
- Whey isolate
Isolate protein is a dense source of pure protein. Just like whey protein, Whey Isolate is derived from the same milk concentration. It contains 90% pure protein and very little (under 1%) milk fat or lactose content. Whey protein isolate is derived when whey concentrate undergoes several layers of filtration to remove most of the fat, cholesterol, and lactose content. It is after this filtration process that it delivers an easy-to-digest supplement (i.e whey isolate) which not only helps in muscle growth but also post-workout recovery. The protein content is much higher in whey isolate as compared to whey protein or whey protein concentrate. While chocolate is the most loved flavor, Whey protein Isolate also comes in a variety of other flavors too such vanilla, strawberry etc.
Whey isolate is the best form of protein that can be consumed by anyone who is lactose intolerant or has a sensitive stomach. Since lactose content is very little in whey protein isolate that it helps in improving the gut health of an individual. It is usually consumed by people who are on low calories diet, especially bodybuilders competing in shows. Since it is digested easily by the stomach therefore Isolate protein does not cause bloating and can be considered a leaner and healthier choice.
People who do not get enough protein from their diet can have whey protein isolate to aid in filling this protein deficiency in the body. Whey isolate contains all nine essential amino acids necessary for muscles to grow and recover faster during workouts. Whey isolate also aids in enhancing performance, especially for athletes during workouts like resistance training, strength training etc. when wear and tear is at its peak.
Whey concentrate is derived when whey protein is processed further. This filtration process strips off its fat and lactose content. This form of protein is called whey concentrate. It usually contains a more concentrated form of protein typically 30-80% by weight. It helps in building muscles and muscular strength.
Good whey protein concentrates also contain higher levels of growth factors, phospholipids, and lipids, such as conjugated linoleic acid (CLA). They often contain higher levels of immunoglobulins and lactoferrin. Whey protein concentrate contains all 9 essential amino acids and therefore is a rich source of protein. Anyone, from a beginner to an expert bodybuilder or even an athlete, can use whey protein concentrate powder as a complete protein.
It is advised to take whey protein concentrate during intense workout sessions as it promotes muscular growth and recovery. Whey protein concentrate has a slightly creamy texture and milky taste. It also mixes well in water or skimmed milk and can be digested easily. It can easily be added to your breakfast cereal or smoothies as a healthier alternative.
Whey protein concentrate is best consumed before major meals and after exercise.
- Post workout recovery – it is advised to consume whey protein concentrate within 30-60 minutes of finishing the workout to support muscle repair and speed up the recovery.
- Between meals – it can also be taken as a healthy snacking option to control hunger pangs in between meals. You can also prepare healthy protein rich snacks to help control appetite.
- Morning time – You can add whey protein concentrate to your breakfast smoothy or cereals for that extra dash of protein in the diet. It can help in replenishing protein deficiency in the body.
