Whey protein is a group of milk proteins that are isolated from whey, the product left over from milk after it coagulates during the cheese-making process. There are three main types of whey protein: whey protein concentrate (WPC), whey protein isolate (WPI), and hydrolyzed whey protein (WPH). Each one is processed differently and its nutritional content varies. When it comes to whey protein, there are two main types that are widely available on the market: whey concentrate and whey isolate.
Whey concentrate typically contains between 70-80% protein by weight, while whey isolate contains 90% or more. The denaturation process used to produce whey isolate may reduce some of the bioactivity of the other components of whey, but it's not something you should worry too much about. Whey isolate may be a good option for those who carefully limit their intake of fat, carbohydrates, or lactose, although this form of whey is usually more expensive. If you are allergic to milk proteins, you can consume hydrolyzed whey or a very pure whey protein isolate, as many of the allergenic compounds have been eliminated. There are no really strict rules for how and when to use whey protein, since it's essentially a food product, just like cheese or yogurt. Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.
For example, ingesting 30 g of whey or soy protein produced equivalent phosphorylation of P70S6K (a molecule that participates in muscle protein synthesis 2 hours after exercise); however, unlike whey, soy protein did not promote prolonged phosphorylation of P70S6K until 4 hours after exercise (ref).Overall, there are several different types of whey protein that are used in supplements. In addition to their nutritional differences, there are differences in cost between these two types of whey. Whey isolate has the highest “purity” and the highest amount of protein per serving, making it an excellent choice for building muscle. When it comes to choosing the right type of whey protein for your needs, it's important to consider your goals and budget. If you're looking for a high-quality source of protein that is low in fat and carbohydrates, then whey isolate may be the best option for you.
On the other hand, if you're looking for a more affordable option that still provides a good amount of protein per serving, then whey concentrate may be the better choice. No matter which type of whey protein you choose, make sure to read the label carefully and check for any potential allergens or additives. Also keep in mind that while whey protein can be beneficial for muscle growth and recovery, it should not be used as a meal replacement or as a substitute for a balanced diet.
