Which Whey to Go When Choosing a Protein
Hundreds if not thousands of protein powders are available on the market today. This often makes choosing one that suits individual training and dieting goals a bit confusing. Even for the most nutrition-savvy customer, the attractive package and bold claims made on the label can distract them from the most important information on the bottle. The supplement facts panel and more precisely the ingredient profile. When inspected these two items can tell the consumer about the quality, dosages, digestion rate, and type of protein found in the product. Spending money on a protein that doesn’t work or address what an individual is trying to accomplish is equivalent to flushing money down the toilet. This article will give you the knowledge to decipher the different types of protein and make an informed choice.
A Quick Comparison of the Different Protein Types
Isolates Concentrates Hydrolysates Casein Blends Plant
Digestion Rate Fast Fast Fast Slow Fast, Medium, & Slow Fast, Medium
% Pure Protein 90% 25-80% N/A N/A Varies Varies
Best Taken Pre/Post Workout. Throughout day Pre/Post Workout. Throughout day Pre-Workout Before Bed Pre/Post Workout. Throughout day Pre/Post Workout. Throughout day
Source Animal Animal Animal Animal Animal Plant
Complete Protein Yes Yes Yes Yes Yes Varies
Lactose Free Yes No Yes No Varies Yes
Price $$ $ $$ $$ $$ $$$
Whey Isolates: 90% Pure Protein
What is it?
Whey Isolates are gram for gram, the highest quality forms of protein available (90-98% pure protein). This level of purity is achieved through a cold, cross micro and ultrafiltration process that removes the larger, less absorbable protein molecules while also filtering out fat, lactose, and ash.
What does the research say?
Research suggests that whey isolates rapidly increase amino acid levels in the body which significantly elevates muscle protein synthesis; a process that is responsible for muscle growth, strength, and recovery. A 2006 study conducted by Cribb et al. found subjects who supplemented with whey protein isolate in conjunction with a 10-week strength training program significantly increased lean mass, decreased fat mass, and improved strength.
Who is it best for?
Whey isolates make an excellent choice for lactose intolerant individuals or for people who want a protein that is low in carbs and calories. Furthermore, isolates are generally fat, cholesterol, and gluten free. Lastly, people who want only the highest quality of proteins should stick with a whey isolate.
How quickly does it digest/absorb and raise amino acid levels?
When consumed, whey isolates elevate amino acid concentrations in the blood above baseline after ~20 minutes and peak out at ~60 minutes, followed by a gradual decline that can last up to 1.5 to 3 hours depending on the dose taken.
When is the best time to take it?
Strength athletes should take whey isolate 30-60 minutes’ pre-workout and immediately post workout to maximize muscle protein synthesis. Endurance athletes should take whey isolate immediately post-exercise with a carbohydrate. It can also be consumed throughout the day or between meals to meet individual protein requirements.
Whey Concentrate: The Most Common Protein Powder
What is it?
Whey concentrates comprise the majority of protein powders found on store shelves. Concentrates, compared to isolates, go through less filtration steps with the final product being anywhere from 25-80% pure protein and containing more carbs, lactose, and fat. It is imperative to select a concentrate that is 70-80% pure protein as stated on the label.
Similar to isolates, concentrates digest and absorb quickly leading to elevated amino acid levels and muscle protein synthesis stimulation. Concentrates also have more subfraction proteins compared to isolates (due to fewer filtration steps) that provide many health-related benefits. Furthermore, whey concentrates often are a more affordable than isolates. Finally, isolates are only superior to concentrates by having more protein on a gram to gram basis. Both isolates and concentrates have the same effects on muscle growth and recovery.
What does the research say?
Compared to other protein sources whey concentrates have a multitude of research supporting its uses and benefits. Study after study has demonstrated that individuals who supplement with a high-quality concentrate can increase lean mass, decrease body fat, improve strength and speed recovery from muscle damaging exercise. A 2013 conducted by Volek et al. found subjects who supplemented with whey concentrate in conjunction with a 9-month strength training regimen experienced significantly greater gains in lean mass and fasting leucine concentrations compared to groups that supplemented with either soy or carbs.
Who is it best for?
Concentrates are best for individuals on a budget or who want an effective option to isolates. People who want more calories, fat, and carbs in their protein powder should also consider a concentrate.
How quickly does it digest/absorb and raise amino acid levels?
When consumed, whey concentrates elevate amino acid concentrations in the blood above baseline after ~30 minutes and peak out at ~60 – 90 minutes, followed by a gradual decline that can last up to 4 hours depending on the dose taken.
When is the best time to take it?
Same guidelines as whey protein isolate.
Whey Protein Hydrolysate: The Protein That May Help Burn Fat
What is it?
Whey hydrolysates are broken down proteins. This means the long chains of amino acids typically found in isolates and concentrates are broken down into single amino acids. This makes hydrolysates the fastest digesting protein source. Hydrolysates also have the unique property of being able to enhance protein synthesis when combined with lower doses (less than 15 grams) of other forms of protein.
What does the research say?
Research has demonstrated that a unique benefit of hydrolysates is they may decrease body fat to a greater extent compared to other forms of whey protein. Lockwood et al. (2016) recently discovered that subjects who consumed either whey protein concentrate (WPC) or hydrolysate (WPH) in conjunction with an 8-week resistance training program experienced similar gains in total body skeletal mass and lower body strength. However, the WPH group also demonstrated a 6% decrease in fat mass.
Who is it best for?
Hydrolysates may be most advantageous for individuals who are trying to build lean mass while also trying to decrease fat mass. However, they have not been shown to be superior in regards to enhancing muscle size, strength, and recovery compared to isolates and concentrates.
How quickly does it digest/absorb and raise amino acid levels?
When consumed, whey hydrolysates elevate amino acid concentrations in the blood above baseline after ~10 minutes and peak out at ~30 minutes, followed by a gradual decline that can last up to 2 hours depending on the dose taken.
When is the best time to take it?
Since hydrolysates digest very rapidly they should be consumed 10 -15 minutes’ pre-workout, immediately post-work, or throughout the day/between meals to meet individual protein requirements.
|