It’s that motivational time of the year when one starts prioritising their health! So, you start being more physically active, working out and eating high protein in order to lose weight.
Including whey protein supplements in your diet to meet the increased needs of muscle synthesis and repair. This puts us in a dilemma as to which supplement to buy? Whey Isolate or Whey concentrate or a blend of both and why? This blog will enlighten you with the nutritional facts, differences and similarities between both.
Whey proteins are derived from milk and constitute 20% of milk protein, rest 80% is Casein.
Similarities between Whey Protein Concentrate (WPC) and Whey Protein Isolate (WPI)
- They are high-quality proteins along with a complete amino acid (AA) profile.
- It contains both essential AAs (EAAs) and branched-chain AAs (BCAAs) which are crucial for tissue growth and repair.
- Leucine is a key BCAA in protein synthesis and might also play a critical role in insulin, muscle building and glucose metabolism.
- Contains AA Cysteine which is used for the synthesis of glutamine, being the most abundant amino acid in our body.
- They are fast releasing protein which means they have fast solubility and digestibility with high Biological Value (BV), signifies its efficiency.
- PDCAA (Protein Digestibility-Corrected Amino Acid) score determines the protein quality and is used to establish percent daily values. 1 is the highest level of protein present food and whey protein’s score is 1.
Health Benefits of Whey Protein :-
Improved muscular performance
BCAAs present in whey is important for strength and endurance athletes unlike the other essential amino acids, they are known to be metabolised directly into muscle tissue. Also, these are the first ones used during periods of exercise and resistance training. It helps replenish lean muscle tissue.
As per a few studies, it helps improve body composition and reduce waist circumference. It regulates our appetite hormones, gives us better satiety feeling.
Regulates blood glucose levels
Whey protein might show promising results at moderating blood sugar levels, especially when taken before or with carb meal. It may be particularly useful for people with type 2 diabetes.
Maintain Blood pressure and Cardiovascular health
Whey proteins may help reduce blood pressure in patients with hypertension; therefore reduces the risk of developing heart disease or cardiac stroke.
The difference in the concentrations, depending on the desired end composition, varies in their content of protein, lactose, carbohydrates, immunoglobulin, minerals and fat.
Whey Protein Concentrate (WPC)
Whey Protein Isolate (WPI)
Its available in various protein concentrations such as 34% (WPC 34), 50% (WPC 50), 80% (WPC 80).
But in protein powders it usually varies from 70-80%.
It is the purest form of protein and contains 905 or higher protein concentration.
Higher level of bioactive compounds
Lower levels of bioactive compounds
Carbohydrate content present in the form of lactose
Minimum lactose content <1%
Very low in fat and cholesterol
Negligible fat content
Can be used by weight watchers, endurance & strength athletes.
Not suited for lactose intolerant people.
Can be used by endurance & strength athletes.
Better suited for lactose intolerant people and strict weight watchers.
It undergoes less processing.
WPC undergoes further processing to get WPI
In conclusion, WPI and WPC have more of similarities than differences. Moreover, they provide same health benefits. It’s a win-win situation, no matter what you choose!