Whey protein is the most popular among all types of protein because it has scientifically proven benefits for gaining muscle mass and even for weight loss.
Today, there are several types of whey protein on the market – concentrate, isolate, and hydrolysate – which are the result of manufacturers’ efforts to further enhance the beneficial properties of the best protein.
In this article, we will discuss the differences between the types of whey protein, name the best one from our point of view, and definitely explain the specifics of taking each of them for gaining muscle mass in bodybuilding or for weight loss.
Main thoughts:
Types and Differences of Whey Proteins
There are several types of whey protein: concentrate, isolate, and hydrolysate.
They differ in protein content, carbohydrates (lactose), biologically active substances, protein form, etc.
These differences are a result of varying degrees of technological processing of the raw material – whey from milk.
Whey is a byproduct of the cheese and yogurt-making process. It makes up 80-90% of the volume of milk and contains about 50% of the nutrients in milk: protein, lactose, vitamins, and minerals.
The protein content in whey is low, so the process of making whey protein begins with its concentration.
Whey must be processed immediately after its separation during cheese production, as bacteria that destroy protein and produce lactic acid begin to multiply very quickly in it, increasing its concentration 1.
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1 Whey Protein Concentrate
Milk whey contains a large amount of water, and when this is removed, a concentrate of whey is obtained, which has a significantly higher protein content.
As for other nutrients (fats and carbohydrates (lactose)), their amounts can vary significantly in different types of concentrate (see the table below).
The processing occurs at low temperatures and low acidity, which helps to preserve the biological value of 90-96% of the original protein.
That is, the degree of protein damage is very low, and almost all of it will be used for its intended purpose when consumed, rather than being wasted.
Note: the paragraph above refers to NOT the amount of protein, but its biological value, i.e., how completely it is absorbed. 100% corresponds to complete absorption.
Whey protein concentrate can even be obtained at home by simply evaporating the whey at low temperatures and subsequently drying the dehydrated whey mass. However, the fat and carbohydrate content will be higher, while the protein content will be lower.
Depending on the degree of concentration, the protein content in the concentrate can vary from 35% to 80% of the weight 1.
The content of other nutrients per 100 g of product (for a concentrate with 80% protein, which is most commonly used in sports nutrition):
- ~4 g of fat;
- ~3 g of carbohydrates (the carbohydrate content varies among different manufacturers);
- 6-7 g of lactose (compared to 1 g in whey protein isolate).
If the production uses a technology without strong heating, then the concentrate retains beneficial biologically active substances – those that are responsible for the health benefits of whey protein.
For those with lactose intolerance, it is important to note that its content in whey protein concentrate can reach 7%, meaning that consumption by such individuals (as well as whole milk) may lead to gastrointestinal disturbances.
Whey protein isolate does not have this problem, as its lactose content is minimized.
Whey protein concentrate is the cheapest form of this protein, as it requires fewer production resources compared to isolate and hydrolysate during manufacturing.
| Differences between various types of whey protein concentrates 1 | ||||
|---|---|---|---|---|
| Type of whey protein concentrate | 35% protein | 50% protein | 65% protein | 80% protein |
| Protein, % | 29.7* | 40.9* | 59.4* | 75.0* |
| Moisture, % | 3.8 | 3.8 | 3.8 | 3.8 |
| Lactose, % | 46.5 | 30.9 | 21.1 | 3.5 |
| Fat, % | 2.1 | 3.7 | 5.6 | 7.2 |
| Lactic acid, % | 2.8 | 2.6 | 2.2 | 1.2 |
*The difference in the mass fraction of protein in the name of the whey protein concentrate and in the composition is explained by the fact that the name reflects the value calculated based on the total nitrogen content in the product (protein): not all nitrogen in its composition is part of protein molecules.
The main difference of whey protein concentrate compared to isolate and hydrolysate is a lower amount of protein, a lower price, and the preservation of biologically active substances beneficial for health.
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2 Whey protein isolate: differences from concentrate
Whey protein isolate has gained particular popularity in bodybuilding due to its high protein concentration and low levels of fats and carbohydrates, which are considered undesirable.
Whey protein isolate has a significantly higher protein concentration than all types of whey proteins – over 90%.
The content of lactose, fats (0.4% compared to 7% in concentrate), and cholesterol is significantly lower than in concentrate.
There are two technologies for obtaining whey protein isolate: ultrafiltration and ion exchange.
Both yield a powder with very good consumer qualities: solubility, foaming, emulsion and gel formation, and pleasant taste.
However, in terms of beneficial properties, isolates obtained using these two technologies differ.
Using the ultrafiltration technology, where the whey is not heated and not subjected to chemical treatment, the isolate retains important biologically active components that enhance immune function and provide other health benefits.
The ion exchange technology, on the contrary, almost completely destroys biologically active fractions.
Also, a large portion of the protein becomes unusable, which reduces its effectiveness for mass gain.
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The isolate has a significantly higher concentration of BCAA amino acids compared to the concentrate. These amino acids play an exceptional role in the creation of muscle fibers, their recovery after training, and protection against breakdown.
The rate of digestion and absorption of whey protein isolate is the same as that of the concentrate.
In whey protein isolate, unlike the concentrate, there is a significantly higher protein content, less lactose, fewer biologically active substances, and in some of its varieties – a higher relative proportion of damaged protein. It is also more expensive.
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3 Distinctive properties of whey protein hydrolysate
The protein molecules in whey protein hydrolysate are pre-split into chains of several amino acids, which eliminates the need for digestion. Therefore, its absorption rate is even higher than that of the concentrate and isolate.
It is often recommended to take immediately AFTER and DURING training in bodybuilding – when the body’s need for nutrients is at its maximum.
Scientific studies confirm the higher effectiveness of whey protein hydrolysate for gaining muscle mass when taken during and after training.
This is primarily explained by the faster absorption time and greater availability of amino acids when taken immediately after training.
Hydrolysates are less allergenic compared to non-hydrolyzed types of milk proteins.
One of the drawbacks of whey protein hydrolysate is the lack of thermal effect: it requires significantly less energy for digestion.
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Table of differences between different types of whey proteins
| Differences between different types of whey proteins | |||||
|---|---|---|---|---|---|
| Protein | Carbohydrates (lactose) | Fats | Price | Features | |
| Whey protein concentrate | 35-80% | high | high | low | the most pleasant taste, the highest content of biologically active substances, low proportion of damaged protein |
| Whey protein isolate | > 90% | low | low | high | the content of biologically active substances depends on the method of technological processing, suitable for those with lactose intolerance, the proportion of damaged protein can be high |
| Whey protein hydrolysate | > 90% | low | low | the highest | the fastest absorption time, low content of biologically active substances, suitable for those with lactose intolerance, the proportion of damaged protein can be high, less beneficial for weight loss |
How significant are the differences between types of whey protein? The best whey protein in terms of price/quality
There are several differences between types of whey protein: they differ in protein content, carbohydrates (lactose), fats, and absorption rate.
The primary parameters in assessing the quality of any protein and its effectiveness for muscle mass gain in bodybuilding are two factors: the amount of protein per serving, the amino acid profile, the degree of absorption, and the absorption time.
From this perspective, the differences between all three types of whey proteins are insignificant and there is no basis for recommending any one of them as the best.
Despite the fact that the protein content in the concentrate is indicated as a wide range (35-80%), its value in proteins from well-known manufacturers approaches the upper limit.
This means that by slightly increasing the serving of whey protein concentrate, one can obtain the same amount of protein as from an isolate or hydrolysate.
The same applies to fats and carbohydrates: yes, they are a few grams higher in the concentrate, but one must not forget that an athlete’s diet is never built solely on protein: it must include both carbohydrates and fats.
Moreover, in sufficiently large quantities: the share of protein is only ~25% of the total caloric intake, everything else is fats and carbohydrates.
Therefore, a few grams of both from 1-2 servings of whey protein per day is not a problem.
Those who engage in precise calculations of macronutrients can make the necessary adjustments to the dosages of other products.
As for the absorption rate, yes, hydrolysate has the highest rate: it is absorbed in 10-20 minutes, while concentrate and isolate take about ~30. But the differences are minimal and absolutely insignificant.
Especially when considering the results of some recent scientific studies that question the practice of strict timing in protein intake: they suggest that for ensuring muscle anabolism, the total amount of protein consumed throughout the day from all sources is what matters, not the exact timing of its intake 2.
What is significant is that both whey protein concentrate, isolate, and hydrolysate are quality proteins, with a complete amino acid profile and high absorption rates. At the same time, the cost of concentrate is the lowest.
For those who limit their daily caloric intake for any reason (body cutting, weight loss) or suffer from lactose intolerance, whey protein isolate is, of course, the more preferable option.
And finally, if you take a close look at the descriptions of various whey proteins, you will see that manufacturers often include a blend of concentrate and isolate in their composition…
So, think for yourselves, decide for yourselves.
From a practical point of view, there are no significant differences between whey protein concentrate, isolate, and hydrolysate. At the same time, concentrate is the cheapest and can be considered the best in terms of price/quality.
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