Have you ever been in a conversation regarding protein powders? Talking about its uses and health benefits? Though people largely use whey protein as a supplement with resistance exercise to improve muscle and boost the growth of lean muscle mass. But they are confused between several questions regarding Whey protein, especially whey protein and isolate protein. Some people asked ‘does whey protein make you gain weight’ or the benefits of using it. If you are confused about protein powder, here in this article we will enlighten you about whey protein isolate, health benefits and the difference, Let’s plunge into the ocean of whey protein!
Introduction: What Is Whey Protein
Mostly protein commonly found in protein bars, drinks, and powders come from milk. So, it is a component of dairy milk that is produced during the separation. Milk contains two types of proteins: 80% casein and the rest 20% whey, which is separated when milk is processed to produce cheese or yogurt. The remaining liquid is whey that goes for filtration & purification and dried to form whey powder.
The liquid has the fast-digesting protein commonly known as Whey Protein. Though both Whey and Casein are considered high-quality protein because of the Amino acids they contain, there are several differences between both.
Whey protein contains all the nine amino acids that are essential for your body and low in lactose, which makes it a complete source of protein, holding on other essential vitamins and minerals like calcium and vitamin B12. You can check the major differences between protein and other ingredients per 100-calorie serving.
|STANDARD||WHEY ISOLATE||WHEY PROTEIN|
|Protein||23 grams||18 grams|
|Carbs||1 gram||3.5 grams|
|Fat||0 grams||1.5 grams|
|Lactose||<1 gram||<3.5 grams|
Whey protein is commonly used in the diet to cover up daily protein intake, improve lean muscle gain, and lose weight successfully. There are three main types of whey protein-
- Whey Protein Concentrate: Contains low fat and carbohydrate in the form of lactose. Concentration and other added ingredients determine the percentage of protein.
- Whey Protein Isolate: Producing in the further process of fat and lactose-free whey.
- Whey Protein Hydrolysate: In comparison to WPC, it requires less digestion and is commonly used in medical protein supplements. However, the original taste is bitter and needs other ingredients to sweeten its flavor.
Well, WPC and WPI are the two largely consumed types of protein, but people are more curious to know the difference between whey protein and whey protein isolate. Because these two sound similar but have a big difference, therefore, we will discuss the difference between ordinary protein powder and whey protein isolate. Read on!
What is the Difference Between Whey Protein and Isolate Protein?
Let us make it clear that one of the major differences between both is the way they have been processed and the amount of protein, lactose, and fat is the second thing. Whey protein powder contains nearly 11% to 14.5% protein, 63% to 75% lactose, and 1% and 1.5% milkfat. Studies show that whey protein isolate contains over 90% protein and roughly 0.5 lactose and fat somewhere.
If you are lactose intolerant, thriving to cover up your daily protein intake with the least amount of carbs, whey isolate would be an ideal choice. But the acidity between the two is also different. The following table will give you better insights into the difference between whey protein isolate and whey protein.
Whey Protein Isolate vs Whey Protein
|WHEY PROTEIN ISOLOATE||WHEY PROTEIN|
|Liquid Whey Protein passes through a micro-mesh screen several times, thus contains less lactose, fat, and carbs.||It undergoes the same micro-mesh screen, but only one time thus contains more lactose, fat, and carbs.|
|It contains up to 96% protein.||It contains protein ranging around 70-80% purity.|
|Contains 1% lactose and milk fat.||Contains up to 50% lactose and 2%milkfat per serving.|
|Whey isolate contains highly rich Amino Acid per volume. (More BCAAs)||Whey Concentrate contains a moderate Amino Acid per volume. (Less BCAAs)|
|Fewer Calories and fat, but ease for macro counting.||More calories with more fat and adds fat & carbs to macros.|
|No lactose, making it easier on the guts and faster to digest.||Contains lactose, a natural gut irritant, and slower digestion.|
|All the sugar is filtered out through several filtration processes, making it perfect for a pre-workout supplement.||Natural sugar ingredients are not filtered out of Whey Protein Concentrate.|
|The cost is fine for the benefits it accounts for.||Cost less but not as good as WPI.|
For example, some people cannot tolerate lactose while others are so conscious and check every gram of fat in their diet and others generally focus on the potential benefits coming out with the additional compounds.
Many proteins or supplements contain things like BCAA added to cover up additional sources of natural amino acid. However, whey protein isolate usually contains somewhere 90-96% protein and researchers have found that it only has biological activity in undenatured form.
WPI has up to 96% protein with the least lactose and milk fat and the benefit of consuming good whey protein isolate that it is high in protein and low in fat, lactose, and ash. So, it is clear that Whey Protein Isolate is way better than other proteins. Let’s check out the health benefits of whey protein isolate or is whey protein isolate good for you?
Is Whey Protein Isolate Good For You?
This is perhaps the most common question, but there is no certain answer to this question. Because everyone has their own opinion about whey proteins. But we will try to give you the best answer based on scientific research and studies.
While whey isolate contains more protein and less fat and carbs than other whey proteins, it is clear that whey protein isolate is good for you. Also, it has several fast-digesting proteins and is suitable for those limiting their fat and lactose intake. But what does science say?
According to several studies, WPI helps in increasing strength, gaining muscle, and losing body fat effectively. However, whey isolate is more than just a type of protein because it contains many other nutrients, some of them have potent biological effects. Here are some benefits of whey protein isolate;
- Immunity Booster
With its strength developing properties, it improves immunity – hence boosts stamina for workouts. It contains Glutathione which significantly delivers essential amino acids required for better immunity.
- Prevent Muscle Cramps With Protein Synthesis
The key reason for resistance exercise is to prevent muscles from breaking due to the lack of protein synthesis in the body. It can also happen due to increased muscle without increasing protein intake. Whey Protein Isolate contains up to 96% protein that can meet your daily intake as well.
- Faster Fat Loss
Most people are confused between fats and muscles and often ask, does whey protein make you gain weight? So, the answer is NO because whey isolate boost calorie intake and it is fat & cholesterol free as well.
According to a report of the Journal Sports Science & Medicine, whey protein isolate supplies enough amino acid cysteine, which significantly improves glutathione levels. Additionally, whey protein contains numerous proteins that positively improve immunity and body functions including antimicrobial activity, tissue maintenance, and prevent catabolic actions during resistance exercise. Therefore, it’s clear that whey protein isolate is better than ordinary whey protein powder.