Protein isolate and whey difference- Is one better than the other?

If you've been looking to level up your fitness and health game, you've likely been wanting to hit your protein goals. 

Understandably, hitting protein targets is not always that easy, which is why many people take protein shakes. Protein shakes can be highly convenient. They can save time with meal prep, be drunk on the go, and help you aid your recovery after a workout. 

But with the global protein market set to grow by $47.4 billion USD by 2023, you'll probably find yourself with an abundance of protein products to choose from when looking to buy. When it comes to shakes, there are two types you'll see time and again: Protein Isolate vs Whey Protein. 

Today, dive in with us and uncover everything you need to know about protein isolate and whey difference and decide which is better for your lifestyle.

Whey Protein Explained 

Whey protein comes from cows milk, which contains a high amount of amino acids. Whey is found in the watery part of the milk. 

There’s various forms of whey protein which include concentrate, isolate and hydrolysate. You can also find whey protein naturally in dairy items such as ricotta cheese, Greek yogurt and cottage cheese. 

General benefits of of Whey Protein 

Whey protein has a range of benefits for your body, which are: 

Supports muscle growth and repair 

After 30, your muscle mass declines around 3-8% every decade, instead increasing your fat gain, putting you at risk of chronic diseases. In whey protein, there is a branched-chain amino acid known as leucine, which is the most growth-promoting amino acid and helps support muscle growth and repair. Whey protein combined with strength training and a high-protein diet can slow down or even reverse age-related muscle loss. 

It may help with weight management. You should take whey protein if you're trying to hit a weight loss goal. Out of all the different macronutrients and types of protein, whey protein is the most filling and satiating. If you're in a calorie deficit or have a specific goal you want to hit, whey protein can help support the maintenance of lean muscle mass while promoting fat loss. 

Could potentially help reduce inflammation

If you have chronic inflammation in your body, you can be at risk of experiencing a chronic stroke, lung cancer, arthritis, diabetes, cardiovascular disease and many more. Research shows that whey protein supplements may reduce C-reactive protein a inflammation marker that can cause your inflammation levels to rise. 

May help support the body's antioxidant defenses

Antioxidants are molecules that can help your body fight free radicals linked to health conditions such as cancer and diabetes. They help fight against oxidation in your body, reducing the effects of stress from the free radicals and lowering the likelihood of experiencing chronic diseases. 

One of the most important antioxidants your body needs is glutathione. Your body produces glutathione; however, the production of glutathione depends on the supply of amino acids like cysteine. Whey protein is also high in cysteine, which helps boost your body's natural antioxidant defenses. 

Helps regulate blood sugar 

Another benefit of whey protein is that it may help manage type 2 diabetes. In particular, it's thought to help insulin secretion from the pancreas. Research shows that a small amount of whey protein (15 grams) taken before meals may significantly boost insulin production, creating a lower post-meal blood glucose level. 

If you're on a budget, whey protein is a lot cheaper than whey protein isolate due to the less filtration involved in the drink. It's less processed, contains more carbohydrates, and is simply cheaper and less of a strain on your bank balance.

Whey Protein Isolate Explained 

Whey protein isolate is a highly refined form of whey protein that’s been processed to extract fat and lactose, making it a predominantly protein product. It’s one of the most concentrated forms of protein, highly suited to low-carb and fat diets. Whey protein isolate is often seen as the purer form of protein due to filtration, ions exchanged, and enhanced concentration. 

In short, whey protein has higher protein content, lower fat, and fewer carbohydrates. 

General benefits of Whey Protein isolate 

Whey isolate protein powder has a lot of benefits associated with it such as: 

Aids muscle growth and recovery 

Whey protein isolate is also high in essential amino acids, particularly BCAAs such as leucine. Whey protein after workouts can enhance muscle repair and growth, making it beneficial for fitness enthusiasts and athletes. 

Easy digestion 

As lactose is removed from whey protein isolate, it’s often deemed the easier protein to digest. Plus, if you’re lactose intolerant, it can be digested without triggering any sensitivities. Due to its quick absorption, it allows quick delivery of BCAAs to your muscles following exercise. 

Supports your immune system 

When broken down, whey protein isolate has cysteine, an amino acid that aids the production of glutathione, a key antioxidant that plays a role in immune function. Glutathione enhances overall health and recovery from illness and stress. So, adding whey protein isolate to your diet may not only enhance muscle recovery but also your immune health. 

Versatile protein 

During the filtration, many of the carbohydrates and fats are extracted, removing dairy components of the protein and sweetness. This makes it a versatile protein that caters to many tastes, easily being drunk on its own as a shake or added to other drinks or recipes.

What are the main differences between whey protein and whey protein isolate?

To help with your purchasing decision, let’s look at the main differences between the two types of proteins:

Protein isolate vs whey concentrate -which to select?

Now that you have insight into the differences behind each protein, there are a few factors to consider when purchasing. To help you decide on the right one to buy, here are some factors to take into account:

Diet

If you have specific calorie goals you want to hit, i.e., are within a deficit, then protein isolate is going to be better to take due to it having fewer carbohydrates and fat. Moreover, if you have any allergies or suffer from lactose intolerance, then protein isolate is also better. However, if you have a milk allergy, then both whey protein isolate and concentrate may not be suitable. You may need to look for a protein with a milk substitute. 

Fitness goals

Again, think about your fitness goals before buying a specific protein. If you want to lose weight or are focused on weight management, whey protein isolate may be the better choice as it's lower in calories. On the contrary, if you have goals to bulk or are not too bothered about a higher-calorie protein, then opt for whey protein concentrate. It hasn't undergone filtration and contains fat and carbohydrates, which are higher in calories.

Cost differences

Due to the filtration processes involved in protein isolate, it is often more expensive than buying a whey protein concentrate. The difference in cost, however, depends on the brand you select and the availability of options you have. Generally, if you're on a budget, then whey protein concentrate may be better for you. 

Wrapping up protein isolate vs whey concentrate 

Overall, there are three types of protein to choose from: whey protein concentrate, whey protein isolate, and whey protein hydrolysate. While we haven't discussed the latter option today, protein isolate whey powder and concentrate are two widely available supplements.

While both support muscle growth and repair, they differ slightly due to the cost, nutrients, flavors, and absorption rates. Whey protein isolate contains fewer carbohydrates and fats and has a higher protein content, whereas whey protein concentrate contains more, is higher in calories, and has less protein but is more cost-effective. 

We don't necessarily think one is better. If you're looking to stick within a calorie deficit, consume more protein, and absorb more protein faster, we'd suggest opting for whey isolate protein powder. Conversely, if you're looking for a powder that contains protein and is cost-effective, go for whey protein concentrate.

If you're more of an endurance-based athlete and looking for further support beyond muscle growth and repair, check out our 5 top tips on nutrition for endurance sports.