When grabbing for a protein powder many choose whey protein to help give them that extra boost for muscle growth. However, not all whey protein powders are the same.
The most common forms of whey protein you’ll likely find on the shelves are whey protein concentrate and isolate.
But what is the difference between the two and is one better? Let’s take a look.
What is Whey Protein?
Whey protein is a dairy-based supplement from cow’s milk’s liquid portion. During processing, which looks similar to cheesemaking, an acid is added to cow’s milk that curdles the milk into solid pieces (also known as curds) and a liquid (whey).
The liquid whey is then dried, flavored, and processed into a concentrated powder that contains mostly protein and a small portion of carbs and fat.
Whey protein powders have become a popular fitness supplement to aid muscle growth and post-exercise recovery because of the high-quality amino acid content that supports muscle protein synthesis (creating new muscle tissue) [1].
Differences Between Concentrate and Isolate
Whey protein concentrate and isolate are processed similarly, however, whey protein isolate goes through further processing to reduce the fat and carb content and better isolate the protein, hence the name.
Whey protein concentrate goes through a process that filters out non-protein components so that the product is mostly protein, but the isolate goes through additional filtration. This further reduces the fat and carb content and also yields a product that contains significantly less lactose.
Nutritional Composition of Whey Concentrate vs. Isolate
So the main difference between the two is that isolate contains more protein than concentrate, but how much more are we talking about?
Whey protein concentrate typically contains up to 80% protein and a mixture of up to 20% fat and carbs, whereas whey protein isolate contains 90% protein or more with the remainder being carbs and fat [2, 3].
The exact amount of protein you will get with either will vary by brand. Some whey protein concentrates may have significantly less protein as they can contain anywhere between 30-80% by volume.
Whey isolate formulas will contain a minimum of 90% protein but can go up to 95% so you are always more likely to get a higher concentration of protein compared to concentrate despite the brand [3].
Because whey protein isolate contains less carbs and fat compared to whey protein concentrate, isolate also tends to contain fewer calories per serving. Below is a breakdown of the differences in nutritional value between the two per 100-calorie serving compared.
Whey Protein Concentrate:
- Calories: 100
- Protein: 18g
- Carbs: 3.5g
- Fat: 1.5g
Whey Protein Isolate:
- Calories: 100
- Protein: 23g
- Carbs: 1g
- Fat: 0g
Additionally, because the carb content is higher in whey protein concentrate, there’s a higher concentration of lactose compared to isolate at up to 3.5g compared to less than 1g per 100-calorie serving.
While this may mean that whey protein isolate is better for those with lactose intolerance, many concentrates are also well-tolerated and will depend on the level of lactose sensitivity [3, 4].
Because of the differences in processing, whey protein isolate tends to be more expensive and less readily available than whey protein concentrate.
Benefits of Whey Protein Concentrate
Whey protein concentrate is the most common form of whey supplement. It is readily available, digests well for most, and tends to be relatively cost-effective when compared to whey protein isolate.
Whey protein concentrate works great as a fitness supplement for those looking to build lean body mass and repair muscle tissue post-exercise for a faster recovery.
Not only is it a rich source of high-quality protein, but it also contains a high amount of the branched-chain amino acid leucine, which is believed to help stimulate muscle protein synthesis (the process of building muscle tissue) [5].
Whey protein concentrate may also be effective at increasing muscle strength and preventing muscle loss from age [6].
It does the job, and it does it well. It does this at a lower price point than whey isolate, but some, particularly those on a weight loss journey, may prefer whey isolate due to the slightly lower carb and fat content.
Benefits of Whey Protein Isolate
Whey protein isolate has the same benefits as whey protein concentrate when it comes to muscle growth, supporting post-exercise muscle recovery, reducing age-related muscle losses, and potentially building muscle strength.
However, it may be slightly more effective in some areas due to the higher concentration of protein per serving.
The main benefit of choosing a whey protein isolate supplement over a concentrate is the higher portion of protein, which can be especially helpful in those on a weight loss journey or who are strictly tracking their macros.
Some also note that whey protein concentrate tends to have a cleaner flavor that is more favorable than whey protein concentrate but this likely depends on the product.
Some research suggests that whey protein isolate may also be easier to digest than whey protein concentrate due to the additional filtration process and the reduced lactose content, however, when it comes down to it, the differences between this and whey protein concentrate are negligible.
Conclusion: Which One Should I Pick?
Which protein powder you choose, whey concentrate or isolate, really depends on your preferences. Both have the same benefits when it comes to building lean body mass and aiding in post-exercise recovery.
Some find that whey protein isolate tastes better and digests a little easier than concentrate, particularly in those with lactose sensitivity, or they just prefer the extra protein boost.
On the flip side, whey protein concentrate can effectively boost your protein intake for a lower price point and can come close to the same amount of protein depending on the product.
Either way, you can’t do wrong.