When considering protein powder for muscle gain, whey protein is the obvious, evidence-based choice. But what are the benefits of whey protein isolate vs. concentrate?
Today’s article will explore the differences, so that you can discover the best whey protein powder for your goals. Let’s look at:
- What is whey protein?
- Whey protein isolate vs. whey protein concentrate
- Is whey protein good for you? Whey protein benefits
- Whey protein isolate benefits
- Grass-fed whey protein power
- How to choose the best whey protein
- Whey protein FAQs
What is Whey Protein, and How Are Isolate and Concentrate Made?
Whey protein is one of the two primary proteins in dairy milk, making up around 20% of the total protein. Casein makes up the other 80%. Both are complete proteins, containing all nine essential amino acids, including leucine. (1)
Whey comes from the cheesemaking process, which separates curds from liquid whey. Additional steps are required to turn this whey into protein powder.
Whey protein concentrate is made by concentrating liquid whey from cheesemaking through a process called ultrafiltration. Then the liquid is dried into a powder. The result can be anywhere between 20 and 85% whey protein, although whey protein concentrate is typically around 80% whey, with the other 20% as carbohydrates (lactose) and fat. (2)
Whey protein isolate requires additional processing to reduce its carbohydrate (lactose) and fat content, producing a purer whey protein product. Whey protein isolate is at least 90% whey. (2)
Whey Isolate Vs. Whey Concentrate: Both Build Muscle Equally Well
Whey protein is the best protein powder for building muscle, and both whey concentrate and isolate support comparable muscle growth in studies. Additionally, whey is a supportive protein powder for weight loss.
Whey protein is a complete protein, high in branched-chain amino acids, including leucine, that stimulate muscle protein synthesis. It also increases insulin levels and whole-body anabolism (building), which is why it’s so supportive for muscle growth. (3)
A meta-analysis of experimental studies comparing whey concentrate to whey isolate in healthy, active adults (mostly men) suggests that both types of whey support muscle hypertrophy (growth) and body re-composition, including a reduction in fat mass. (4)
Overall, evidence suggests whey protein helps:
- Improve muscle strength
- Improve muscle mass
- Improve body composition, including fat loss
- Improve performance
- Improve recovery after training
- Maintain lean body mass with aging (2, 4)
The benefits of whey protein are greatest when combined with resistance training. (5)
Learn more about the benefits of whey protein in Outwork Nutrition’s Comprehensive Guide to Whey Protein.
Where Isolate Pulls Ahead: Fewer Calories, Less Fat, and Virtually No Lactose
While whey protein concentrate and isolate are virtually identical when it comes to the benefits for muscle mass and training, whey protein isolate has some unique benefits.
Whey protein isolate provides more protein per serving, and subsequently less fat, which means it has fewer calories per serving. In other words, it has a higher protein-to-calorie ratio. While many protein sources also deliver fat, whey isolate is primarily protein (90-95%).
A higher protein-to-calorie ratio, along with lower fat, gives whey protein isolate an advantage for use during weight loss. It also digests and absorbs more quickly than concentrate, raising blood amino acid levels, making it a great option to use before or after workouts. (2)
Additionally, whey protein isolate processing also removes carbohydrates. In milk and whey, the carbohydrate is lactose, a disaccharide molecule. Whey protein isolate has lower lactose levels than whey concentrate and other whey proteins, typically less than 1 gram per serving. (2)
Who Benefits Most from Whey Isolate: Lactose Intolerance, Calorie Control, Cutting Phases
Those with lactose intolerance, counting calories, or focusing on fat loss may benefit the most from the macronutrient ratio of whey protein isolate (higher protein, lower fat, and lower carbohydrate).
Whey protein isolate is the closest you’re likely to get to a lactose-free whey protein. For those intolerant to lactose because they lack the enzyme (lactase) to break down lactose in the small intestine, a whey protein very low in lactose will be much better tolerated than dairy products or even whey concentrate.
Whether you are calorie counting for weight loss, longevity, training, or other therapeutic purposes, whey protein isolate can help. Whey isolate has fewer calories and more protein per serving than other whey protein options. Increasing protein intake during calorie restriction improves satiety, which can help you meet your calorie goal. For those increasing their daily protein intake to reach a level higher than they can with food, whey isolate helps here too. (5)
A cutting phase is when you eat in a calorie deficit to promote body fat loss while maintaining muscle mass. In this instance, whey protein isolate helps provide the protein needed to maintain muscle during a fat-loss phase without additional calories.
Grass-Fed Whey Protein Isolate: Why the Filtering Process Makes the Source Largely Irrelevant
Grass-fed whey protein isolate is virtually identical to whey protein isolate derived from conventional, grain-fed cows.
The term grass-fed refers to the agricultural practice in which cows spend their entire lives, or the majority of their lives, on pasture, eating mostly grass. Grass-fed milk and meat have somewhat of a different nutrient profile than grain-fed milk and beef, but this difference is observed in the fat profile, not the protein.
The benefits of grass-fed dairy products and beef include higher levels of CLA (conjugated linoleic acid) and omega-3 fatty acids, which have anti-inflammatory properties. (6, 7)
However, in the context of our whey protein isolate discussion, the grass-fed label doesn’t matter from a nutritional standpoint because most of the fat has been removed during processing.
How to Choose Between Whey Isolate and Concentrate Based on Your Goals
Whey concentrate is less processed and provides around 80% protein. It’s higher in fat and carbohydrate (lactose) than whey isolate. It also tends to be less expensive. Whey concentrate may be a good choice if you have higher calorie needs or want to benefit from grass-fed options.
Whey isolate is more processed and more concentrated, providing 90-95% protein. It’s lower in fat, lactose, and calories. It’s an excellent option for people working on body composition goals, including fat loss and muscle gain. It’s also the best option for lactose-intolerant individuals or anyone with sensitive digestion.
Outwork Nutrition Build Whey Protein Powder is the best whey protein isolate you will find. It’s 100% whey isolate, providing a high leucine content to support muscle growth, strength, training, and performance. It provides 25 grams of protein per serving with a lactose content below 0.5 grams. Choose from unflavored, chocolate, vanilla, strawberry, cookies & cream, or peanut butter cup for a delicious addition to your workout routine.
When it comes to whey protein, both concentrate and isolate will support muscle gains, but isolate may help support your overall body composition goals and make muscle gains easier. In the end, it comes down to what works for you.
Whey Protein FAQs
Does whey isolate build more muscle than whey concentrate?
Research suggests whey isolate and whey concentrate have comparable muscle-building benefits.
Is whey protein isolate better for people who are lactose intolerant?
Yes, whey protein isolate is lower in lactose than other whey protein options. Outwork Nutrition Build Whey Protein Powder contains less than 0.5 grams of lactose per serving, which tends to be well-tolerated even in those with lactose intolerance.
Is whey protein isolate worth the extra cost over concentrate?
The higher cost is due to a higher protein concentration, with lower fat, lactose, and calories. Often, these benefits justify the investment.
How much whey protein should you take per serving for muscle growth?
A single serving of Outwork Nutrition Build Whey Protein Powder contains 25 grams of high-quality whey protein, providing all the essential amino acids and a high leucine content to stimulate muscle protein synthesis.
Does grass-fed whey protein isolate actually offer any performance advantage?
Grass-fed whey protein isolate doesn’t offer a performance advantage over other whey isolates. Since whey protein isolate is mostly protein and very low in fat, the nutritional benefits from grass-fed dairy don’t apply.
References
- Bendtsen LQ, Lorenzen JK, Bendsen NT, Rasmussen C, Astrup A. Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials. Adv Nutr. 2013 Jul 1;4(4):418-38. doi: 10.3945/an.113.003723. PMID: 23858091; PMCID: PMC3941822.
- Cava E, Padua E, Campaci D, Bernardi M, Muthanna FMS, Caprio M, Lombardo M. Investigating the Health Implications of Whey Protein Consumption: A Narrative Review of Risks, Adverse Effects, and Associated Health Issues. Healthcare (Basel). 2024 Jan 18;12(2):246. doi: 10.3390/healthcare12020246. PMID: 38255133; PMCID: PMC10815430.
- West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017 Jul 11;9(7):735. doi: 10.3390/nu9070735. PMID: 28696380; PMCID: PMC5537849.
- A Castro LH, S de Araújo FH, M Olimpio MY, B de B Primo R, T Pereira T, F Lopes LA, B S de M Trindade E, Fernandes R, A Oesterreich S. Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners. Nutrients. 2019 Sep 2;11(9):2047. doi: 10.3390/nu11092047. PMID: 31480653; PMCID: PMC6769754.
- Sepandi M, Samadi M, Shirvani H, Alimohamadi Y, Taghdir M, Goudarzi F, Akbarzadeh I. Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials. Clin Nutr ESPEN. 2022 Aug;50:74-83. doi: 10.1016/j.clnesp.2022.05.020. Epub 2022 Jun 6. PMID: 35871954.
- Davis H, Magistrali A, Butler G, Stergiadis S. Nutritional Benefits from Fatty Acids in Organic and Grass-Fed Beef. Foods. 2022 Feb 23;11(5):646. doi: 10.3390/foods11050646. PMID: 35267281; PMCID: PMC8909876.
- Barenie MJ, Escalera A, Carter SJ, Grange HE, Paris HL, Krinsky D, Sogard AS, Schlader ZJ, Fly AD, Mickleborough TD. Grass-Fed and Non-Grass-Fed Whey Protein Consumption Do Not Attenuate Exercise-Induced Muscle Damage and Soreness in Resistance-Trained Individuals: A Randomized, Placebo-Controlled Trial. J Diet Suppl. 2024;21(3):344-373. doi: 10.1080/19390211.2023.2282470. Epub 2023 Nov 20. PMID: 37981793.
