Whey Protein Concentrate vs Whey Protein Isolate
How whey protein concentrate and whey protein isolate differ in potency, absorption, tolerance, and cost.
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Side by Side
| Whey Protein Concentrate | Whey Protein Isolate | |
|---|---|---|
| Absorption | High | High |
| How it is absorbed | Intact milk whey proteins digested to amino acids and small peptides. Rapidly digested and rich in leucine, which drives muscle protein synthesis. | Further filtered to remove most fat and lactose. Digestion and amino acid delivery are similar to concentrate. |
| Typical dose | 20-40 g protein per serving | 20-40 g protein per serving |
| Common uses | meeting daily protein targets, post-exercise protein | lactose sensitivity, lower calorie per gram of protein |
| Side effects | Contains some lactose; can cause bloating in lactose intolerance. | Usually tolerated by people with mild lactose intolerance. Not suitable for milk protein allergy. |
| Cost | Low | Moderate |
| Also called | WPC, WPC80 | WPI |
When to Choose Whey Protein Concentrate
Choose whey protein concentrate when you tolerate lactose and want the lowest cost per gram of protein. Protein content varies widely by grade; WPC80 (about 80% protein by weight) is the usual supplement grade.
Whey Protein Concentrate
The value choice. Its lactose content is low enough for most people with mild intolerance.
What to look for: At least 75% protein by scoop weight, a published amino acid profile, and no free amino acids in the ingredient list.
Find on iHerb Affiliate linkWhen to Choose Whey Protein Isolate
Choose whey protein isolate when concentrate causes GI symptoms or you want more protein per calorie. At least 90% protein by weight.
Whey Protein Isolate
Worth the extra cost for clear lactose intolerance or when calories per gram of protein matter.
What to look for: About 90% protein by scoop weight and under 1 g of lactose or carbohydrate per serving. Third-party certified.
Find on iHerb Affiliate linkProducts on Titrate
The Protein Powder category in Titrate's index holds 5,888 labels from the NIH Dietary Supplement Label Database, 3,475 of them currently on market, out of 214,745 labels indexed in total.
Supplement Search loads one category at a time. Choose the Protein Powder tab, then type a form such as "hydrolyzed" under Must contain, or a form to avoid under Must not contain.
Related
References
Institute of Medicine. National Academies Press, 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
Moore DR, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89(1):161-168.
Tang JE, et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. 2009;107(3):987-992.
Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53.
Macnaughton LS, et al. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep. 2016;4(15):e12893.
Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.