Whey Concentrate vs. Isolate vs. Hydrolyzed: Which Type Fits Your Goals?

Go to any supplement store and you will see various kinds of whey protein supplements. Whey concentrates, whey isolates and hydrolyzed whey are some of the most popular whey protein supplements available on the market. On the surface, they all appear similar. After all, they are all made from milk, offer high quality protein content and have their uses for those who work out.

Does it mean that paying more money for whey isolates and hydrolyzed whey is really worth it? It depends on your goals, nutrition habits, digestion, financial situation and protein intake from food.

Whey protein helps build muscles together with physical exercises. A recent systematic review and meta-analysis found that whey protein in combination with physical exercises increased muscle protein synthesis in healthy adults.

Here is what each of the three whey proteins means.

What Is Whey Protein?

It is a type of protein found in milk. When milk is used in making cheese, it breaks down into two parts called curds and whey. The latter is what is purified to produce whey proteins.

The substance is favored by people working out in the gym as it has all the essential amino acids in it, including leucine, which is an amino acid known to stimulate muscle protein synthesis.

The three main types are:

• Whey Concentrate (WPC): Less processed and usually contains some lactose, fat and carbohydrates.
• Whey Isolate (WPI): More highly filtered, resulting in a higher percentage of protein and generally less lactose and fat.
• Hydrolyzed Whey (WPH): Whey that has been partially broken down into smaller protein peptides.

The important point is that all three can provide high-quality protein. The differences are mainly in processing, protein concentration, lactose, digestion and price.

Whey Concentrate: A Good Everyday Option

Whey concentrate is generally the starting material when individuals seek out a simple and cost-effective protein powder. Generally speaking, the percentage of protein content will range from about 70% – 80%, depending upon the product and production process.

Because it is less refined than whey isolate, whey concentrate will retain more of the natural components in whey. This may include higher amounts of carbohydrates and fats.

For example, if one desires muscle building and simply needs a cost-effective way of increasing daily protein intake, whey concentrate would serve a practical purpose.

Additionally, whey concentrate tends to be cheaper than both whey isolate and hydrolyzed whey.

Who should consider whey concentrate?

Whey concentrate can suit:

• Beginners starting resistance training
• People on a budget
• People who tolerate dairy well
• Anyone who wants a general-purpose protein powder
• People who are already getting a balanced diet

Whey protein has been shown to have advantages in the use of physical activity through meta-analysis research where concentrated, isolated, and hydrolyzed whey were compared. However, the researchers pointed out some limitations and did not find any significant change in fat-free mass.

Thus, concentrate cannot be considered an inferior protein product just because it is less processed.

Whey Isolate: More Protein, Less Lactose

The whey isolate undergoes further filtration to get rid of additional amounts of non-protein components. That is why many whey isolate protein powders have about 90% of pure protein; the percentage, however, may vary depending on the product.

This usually implies lower amounts of lactose, fats, and carbs compared to the concentrate. It may be beneficial for those people who need protein powders with higher ratios of protein per calorie intake.

Let us imagine that you are trying to stick to a specific diet and count your daily calorie intake. In this case, you will probably prefer protein supplements with a high content of protein but low amounts of carbs and fats.

Moreover, whey isolate powder may be the choice for those individuals who are prone to digestion problems caused by excessive amounts of lactose found in some protein concentrates. Still, whey isolate does not necessarily mean lactose-free protein powder.

Who should consider whey isolate?

Isolate may suit:

• People cutting calories
• People who want higher protein per serving
• People who prefer lower fat and carbohydrate intake
• People who have some difficulty with lactose
• Athletes who want a lean protein source

It is usually more expensive than concentrate because of the additional processing.

Hydrolyzed Whey: What Makes It Different?

However, the difference with hydrolyzed whey is that the protein in it is partially broken down into peptides by means of hydrolysis.

In essence, it means that instead of your body breaking down all the protein from the whole molecule, the process has been already partly accomplished in the factory. Whether you will feel the difference or not is highly individual.

Moreover, hydrolyzed whey is often used in relatively expensive sports nutrition products. Yet, it is important to understand that fast digestion does not necessarily mean enhanced muscle growth.

Scientific studies comparing different types of whey protein do not show any advantages of hydrolyzed whey over concentrate or isolate in building muscles. A systematic review comparing concentrated, isolated and hydrolyzed whey did not find enough evidence to say about their effectiveness in muscle growth.

Who might consider hydrolyzed whey?

It may be worth considering if:

• You prefer a quickly digested protein
• You have specific digestive preferences
• You are an athlete with particular nutrition needs
• Budget is less important to you
• You have already tried concentrate and isolate and prefer hydrolyzed whey

For most everyday gym users, however, hydrolyzed whey is not essential.

Remember that these are general differences. Always check the nutrition label because formulas can vary considerably between brands.

Which Whey Is Best for Muscle Gain?

Where your aim is muscle-building, all three forms can contribute to your daily protein needs. The more important thing for you to know is if you are taking adequate amounts of protein and doing your resistance exercise program in a proper manner.

As per the position stand by the International Society of Sports Nutrition, physically active individuals require 1.4 to 2.0 g/kg of body weight per day. This means an individual with a weight of 70 kg will need a minimum of 98 to 140 grams of protein per day. The above amount comprises protein found in foods such as chicken, eggs, fish, milk, yogurt, beans and meat, and protein supplements.

Which Whey Is Best for Weight Loss?

When it comes to reducing fat mass, the primary aim would always be regulating the overall number of calories in the body while ensuring protein consumption and resistance training. In that case, the consumption of whey isolate will help because it will provide a higher amount of protein and lower amounts of fat and carbs.

Nevertheless, concentrate may also be used if its calories match your diet plan. It is important to know that the choice of whey does not guarantee fat burning.

Which Whey Is Best for Beginners?

Whey concentrate can be the best option for most beginners. Expensive protein powders may not be required by any means. Provided that the protein intake through concentrate is adequate for you and you find no difficulty in digesting it, spending additional money on hydrolyzed whey does not seem to be a great idea.

With more experience gained in terms of nutrition and training, one can figure out if isolate or hydrolyzed whey can benefit him.

What About Lactose Intolerance?

This is something that needs to be considered. The lactose content in whey concentrate is higher than that of whey isolate, as the latter is stripped of most of the non-protein substances in milk. However, those who suffer from lactose intolerance might show different reactions, and not all products are identical.

Therefore, consult with your doctor should you suffer from lactose intolerance or even a milk allergy. It is worth mentioning that these two conditions are different.

Does Hydrolyzed Whey Build More Muscle?

Not always. The protein in hydrolyzed whey is partially hydrolyzed to smaller peptides, meaning that it digests quicker. However, this does not mean that quick digestion means more muscle building.

Whey protein has been proven to be a great source of protein for around exercise time, but there is no proof that hydrolyzed whey will always build more muscle.

For the majority of people, the most crucial thing is to ensure that they consume sufficient amounts of protein regularly.

How Much Whey Protein Should You Take?

But there isn’t a specific number that applies to everyone. First, calculate how much protein you already eat with your regular diet, and if there is a need for more, use whey protein to compensate.

For athletes and other active people, a common guideline of 1.4 to 2.0 g/kg/day might be applicable. The average amount of protein in one serving of whey is somewhere between 20 to 30 grams, but it should be checked on each packaging since different brands have different measurements.

It is not necessary to consume whey protein right after working out. It is a significant part of your protein intake during the day.

FAQs

Is whey isolate better than concentrate?

Not necessarily. Isolate will contain more protein and less fat, lactose, and carbohydrates than concentrate, but concentrate will contain excellent protein and is less expensive.

Is hydrolyzed whey better for muscle growth?

However, there is no good reason for making this claim about its superiority. It may be digested differently, but in order to have sustained muscle gain, you should have enough protein consumption.

Which whey is best for beginners?

Whey concentrate is often a practical starting point because it is affordable and provides high-quality protein.

Which whey is best for cutting?

It is beneficial to use whey isolate on a low-calorie diet since it usually contains a high protein content with low levels of fats and carbohydrates. It is also possible to use whey concentrate if its calories match your diet.

Can whey protein replace meals?

Whey protein is just a dietary supplement; it does not substitute a proper balanced diet. Foods supply you with proteins together with other essential nutrients.

How much protein do I need when working out?

The normal requirement stated by most experts is 1.4 to 2.0 grams per kilogram of body weight per day. Your requirements may differ based on your training, body composition, age and diet.

Is whey concentrate good for building muscle?

Absolutely. This source of protein is a quality one that will help you meet your protein requirements for the day. The other things that matter are your workout and nutrition program.

Final Thoughts

Making a decision regarding whey concentrate, isolate, and hydrolyzed whey does not have to be confusing.

In case you need cheap protein, whey concentrate can do the trick. In case you prefer having more protein with less carbohydrate, fat, and lactose, whey isolate may be a good idea for you. Partially digested whey can also be considered by those who don’t mind spending more money.

The bottom line is that you should not base your decision only on the name of the protein. It would be wise to take a look at its content, calories, price and other important information to find out what product will suit you.

Whey which is not necessarily the most expensive but the one which suits your needs in terms of digestibility, affordability and regular use.