Whey protein is a dairy product derived from cow's milk and is one of the most popular sources of protein. It is highly regarded for its favorable amino acid content and easy absorption. There are several types of whey protein, including concentrate, isolate, hydrolyzed, and casein. Each one is processed differently and has its own unique nutritional content.
Whey concentrate is the least processed form of whey protein and contains up to 80% pure protein by weight. It also contains some carbohydrates and fats, including beneficial nutrients that support healthy immune and cardiovascular function. Whey isolate is a more refined version of whey protein with a higher protein concentration than concentrate. It also has a reduced amount of carbohydrates, making it relatively low in lactose, which can be beneficial for those with dietary restrictions.
Hydrolyzed whey protein has been shown to be as effective as traditional whey protein and, in some cases, even more effective at stimulating muscle protein synthesis in animal tests. It is usually the most expensive option on the market. Casein is the other type of protein found in cow's milk and is commonly used to make cheese. It has been widely used by bodybuilders before bed for its slow digestive properties as it curdles in the acidic environment of the stomach, causing it to be digested much more slowly than whey protein.
Plant-based proteins are generally considered to be of lower quality than whey proteins, as they are “incomplete” and lack at least some of the nine essential amino acids. Many plant-based products also have a lower PDCAAS score, indicating worse digestibility. When selecting one of the types of whey protein, it is important to consider the value and quality of the ingredients, price, and potential health benefits. Whey concentrate stands out for its value and quality, while hydrolyzed whey protein may be more effective at stimulating muscle protein synthesis. Casein can be beneficial for bodybuilders before bed for its slow digestive properties.
Plant-based proteins are generally considered to be of lower quality than whey proteins.
