Whey Protein Supplements- Which Form Should You Buy?

Whey protein is arguably the most popular fitness supplement on the market today.

The product helps us get more protein, which aids muscle growth, recovery, and overall health. 

The only problem is, that there are many options to pick from, which often leads to frustration and confusion.

To that end, let’s go over the different forms of whey and answer the question, “Which one should I buy?” 

The Primary Forms of Whey Protein

Whey Protein Concentrate

Whey concentrate is the most widespread option on the market today. Its protein content is around 70 to 80 per cent, depending on the exact product (1). Meaning, each 30-gram scoop of whey concentrate offers approximately 21 to 24 grams of protein. The remaining 6 to 9 grams come in the form of carbohydrates and fats. 

Whey Protein Isolate

Whey isolate is the more refined and expensive option on the market. The product offers around 90 percent protein (1). Meaning, each 30-gram scoop of isolate provides about 27 grams of protein. 

As a more pure form, whey isolate also offers fewer calories per scoop, rarely more than 120.

Whey Protein Hydrolysate

Whey hydrolysate is a type of protein that goes through a process called hydrolysis. Long protein bonds get broken down into shorter chains, which speeds up the digestion process and causes a slightly greater insulin response (2). As a result, the body has quicker access to amino acids, which might lead to somewhat better recovery after training.

Which Whey Protein Form Should You Get?

Many people feel overwhelmed when picking a protein powder precisely because of the sheer number of options. Luckily for all of us, deciding isn’t as difficult as most people think. 

Whey concentrate is the obvious option for most people (3). The product is affordable, offers plenty of protein, tastes well, and mixes with liquids like water and milk. Concentrate also has a fantastic amino acid profile since it contains all nine essential amino acids, especially leucine. A single scoop provides you with roughly 24 grams of high-quality protein, which supports your muscle growth, recovery, and health.

Isolate is the second popular option people consider. Unlike concentrate, whey isolate is more refined, offering more protein per dose (1). For reference, a scoop of isolate would provide you with 26-27 grams of protein, depending on the brand. Whey isolate is also beneficial because it has less lactose, so people tolerate it better. You should consider isolate if you have a sensitive stomach and feel nauseous, bloated, or gassy from whey concentrate. 

Hydrolysate is the third popular form of whey protein, and people often buy it because it digests more quickly. As a result, your body gets access to the amino acids more quickly. But despite the marketing claims, hydrolysate might not be much different from isolate or concentrate. Sure, this type of protein digests more quickly, but whether that makes a difference is up for debate. 

Research suggests that getting enough protein every day matters most for optimal recovery and growth (4). But the rate of digestion has a much smaller impact in the grand scheme of things. Plus, we have to remember that regular whey digests relatively quickly.

Sources:

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

2) https://pubmed.ncbi.nlm.nih.gov/18679613/

3) https://pubmed.ncbi.nlm.nih.gov/16896166/ 

4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/