Whey Protein – Which Is The Best For You

Whey protein is the OG. Created from the liquid that separates from curds during the cheesemaking process, whey protein been around for a long time and is the most commonly available and widely used type of protein powder. It is rapidly digested, and a “complete protein”, meaning it contains all of the nine essential amino acids required for muscle protein synthesis and repair. However, as it is derived from milk it contains lactose, which means it isn’t an option for those who are lactose intolerant. Whey protein supplements also come in a few different forms – most commonly Concentrate, Isolate, Hydroslate – either individually or blended.

 

The majority of proteins you’ll see in stores are Whey proteins, and with so many brands and with the different types of whey protein these days, it’s easy to get overwhelmed and confused as to which is the best one for you. P.S. If you need to refresh yourself on why you may or may not need a protein supplement just click here to read this article.

 

So let’s explore the different types of Whey protein and help you decide which is the best for you!

 

Whey protein concentrate (WPC)

WPC contains about 70-80% protein and is the least refined when compared to WPI and WPH. As such, it usually is creamier and tastes better as it retains more fat, carbs and lactose from less filtering during the manufacturing process. For those who are able to tolerate WPC it is the most cost effective whey protein, but for some it can cause bloating and stomach issues even if they aren’t technically lactose intolerant. In terms of absorption, it is the slowest when compared to WPI and WPH.

 

Whey protein isolate (WPI)

Whey protein isolate contains about 90% protein as a result of additional filtering during the manufacturing process. It has less lactose, carbs and fat than whey protein concentrate, so is less likely to cause bloating and stomach issues compared to WPC. It can even be used by those who are slightly lactose intolerant.  Because of the additional filtering, WPI is more expensive than WPC, but per gram you are getting more protein and it absorbs faster. WPI is often sold either blended with WPC or in 100% form, allowing you to prioritise cost and taste or absorption respectively.

 

Whey protein hydrolysate (WPH)

WPH or hydrolyzed whey contains around 99% protein and is refined to such an extent as to make it a virtually pre-digested product. As such it is the fastest absorbing when protein but also the most costly. For those who want the absolute best protein available for recover post workout, or people with digestive difficulties, WPH is the perfect choice. However, because of its high cost and bitter flavour, WPH is often not sold by itself but is blended with WPI and even WPC.

 

Casein protein powder

While Casein protein is not technically a whey protein, it is still derived from milk and sits alongside whey protein in that it is a dairy based product. We’ve included it here as Casein is often seen as complimentary product to WPC, WPI or WPH.

 

When ingested, Casein forms a gel like consistency in the stomach is digested and absorbed much slower than whey proteins.  It isn’t as water soluble either, but because of its slow digesting nature it is perfect for times when you want to be satiated for longer or will go for an extended period of time without eating (eg overnight). As such many will often consume a WPC/WPI/WPH supplement post workout and a Casein before bed, but as it’s a dairy product, it most likely won’t not be suitable for those who are lactose intolerant.

 

So there you have it! Your choice of the type of Whey protein really comes down to tolerance, price and absorption ability and it’s often a case of trial and error to see which brand works best for you. An important note is that many supplement companies won’t say their product is a whey blend until you read the ingredients so remember to always ask or read the ingredients to determine exactly what whey and even casein may be in the protein supplement you’re interested in.