What Does The Study Say About Recovery With Different Types Of Whey
A study published in the Journal of Science in Medicine and Sports found that subjects who consumed hydrolyzed whey isolate after exercise recovered faster and performed better after an intense muscle-damaging session than athletes who took whey isolate. The study was based on 28 subjects performing 100 eccentric focused repetitions of leg extensions. Eccentric focus causes significantly more muscle damage than conventional concentric movements.
Immediately after training, subjects took either 25 grams of whey hydrolysate, 25 grams of whey isolate, or a placebo without protein. Recovery is assessed using blood markers, subjective assessment, and performance testing. Measurements were completed 1, 2, 6 and 24 hours after testing.
The whey hydrolysate group was able to recover their effectiveness after 6 hours, while the placebo and whey isolate group had not yet fully recovered even after 24 hours. This proves that there is a major difference in the choice of whey.
What About Casein Protein
Lets start with what exactly casein protein is, casein is a protein in milk that adds the white color to milk. Casein protein makes 80% of the cows milk, which is found in milk products like cheese, yogurt, and other dietary supplements. Its a form of protein that provides all amino acids to the body when consumed. However, it is digested slowly compared to other protein sources, helping you feel fuller for longer.
Some of the benefits you get from consuming casein protein are
- Slow to digest- casein protein is referred to as time-release due to its low absorption rate. Slow digestion means it will feed your cells over a long time, enabling you to feel fuller for longer.
- Highly Effective to Boost Muscle Growth- bodybuilders use casein protein to help build their muscles. As an animal protein, casein has the necessary amino acids to boost muscle growth. It also enhances long-term muscle mass.
- Immune benefits- besides muscle-building advantages, casein protein also offers immune benefits, ensuring you remain strong to keep training. It is also high in other nutrients like calcium which helps bold, strong bones and muscles.
Despite having all-round advantages, there are some downsides to casein protein like
When Did Whey Protein Powder Become Popular
Whey protein powders became wildly popular with the rise of bodybuilding legend Arnold Schwarzenegger, marketing whey protein using Arnold’s physique was a breeze. To learn that cheese manufacturers who had been historically paying for whey disposal services are now able to monetize that same need for disposal allowed the whey protein & supplement industry as a whole to explode to what it is today.
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Which Is Better For Muscle Gain
Both whey protein and whey isolate are both high-quality protein sources, but whey isolate has additional benefits over whey protein. Whey isolate is a processed form of whey protein that has had some lactose and fat removed. The byproducts of removing these two elements are what give it superior qualities compared to a straight form of whey protein.
Benefits include increased bioavailability, better digestibility, increased nitrogen retention and faster absorption rates. Since more amino acids are absorbed in an instant when using an isolate as opposed to a blend, users can experience higher muscle gains than they would with blend products containing similar amounts of amino acids. When it comes to gaining lean muscle mass, isolates work much faster than blends because they have superior speed in regards to digestion and absorption rates.
Benefits Of Whey Protein Isolate & Concentrate
Whey protein isolate and whey protein concentrate have identical benefits to each other. All the positives of the actual proteins and amino acids are inherent to both.
In particular, whey protein, both in the concentrate and isolate form, has proven to help individuals build lean muscle mass. Nutritionists typically recommend you consume protein and amino acids from high-quality food sourceseggs, dairy, and poultry top the list.
Nowadays, you can find all kinds of creative ways and sources to ensure you are providing your body with adequate essential amino acid intake. For more information on innovative applications for your Whey protein regiment, please visit The Best Grassfed Whey Recipes.
Because both isolate and concentrate have such high levels of protein, you can expect similar results when taking either. To receive the same quantity of protein gram for gram of a WPC to a WPI, the WPC may increase your fat and carbohydrate macros to unacceptable levels.
Where the whey protein isolate allows you to increase your protein macros without necessarily the added fats and lactose endemic to whey protein concentrates. One of those reasons why whey protein isolate has grown in popularity compared to whey in concentrate form over the years taking WPI offers more control and is friendly across low-fat, low sugar diets.
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Whey Protein Concentrate Vs Isolate: Whats The Difference
There are two main types of whey protein: whey protein concentrate and whey protein isolate.
The main difference between whey isolate and whey concentrate is what occurs during the manufacturing process. Put simply, whey isolate goes through a more intense processing phase than whey concentrate.
The filtration process of whey isolate protein removes virtually all of the non-protein macronutrients carbohydrates and fat yielding highly pure protein content. With whey concentrate, a greater proportion of carbs and fats remain.
In whey protein concentrate, roughly half of the carb content is made from lactose. Since whey protein isolate has far fewer carbs, it has less lactose content. This is why those who struggle with lactose intolerance should choose whey protein isolate over whey protein concentrate.
Also, for people who actively count macros and are conscious about maintaining an aesthetic physique, whey protein isolate may be the best form of whey protein to consume. This offers a high-protein supplement without the carbs or fat content.
Similarities Between Whey Isolate And Whey Concentrate
Even though the two varieties of whey are different from each other in terms of nutritional value, the underlying benefits of both the whey products are identical.
For example, both forms of whey contain almost identical types of amino acids.
A study confirms that both types of whey proteins have almost similar benefits in the strengthening of lean muscle mass.
To Sum Up,
Whey protein is said to be a wonderful source of fast-digestion proteins and can be found in almost all the modern health supplements.
The two forms of whey protein whey isolate and whey concentrate differ in terms of processing technique/duration, nutritional value, cost, etc. Whey isolate is generally preferred by those who are looking to consume less fat, carbs and/or sugar and a high amount of protein. Whey concentrate, on the other hand, is safe and beneficial to use for everyone.
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What Are The Benefits Of Whey Protein Isolate
Its put through an expert purifying process to keep maximum protein integrity resulting in a 90% protein content. This means its a shake with minimal additional extras, which can make it the best option for those on a low-carb diet for example.
To help you return to the gym on form for the next session, Impact Whey Isolate also contains essential amino acids, including BCAAs these naturally occur in protein, which helps to build and repair new muscle.1
Plus, our whey isolate protein powder comes in over 20 flavours, including delicious classics such as Chocolate, Strawberry, and Vanilla, as well as indulgent Rocky Road and Salted Caramel to help keep your routine interesting.
Similarities Between Isolate And Concentrate
Both whey isolate and whey concentrate are complete proteins, meaning they offer you the same health benefits associated with whey protein supplements more generally. Theyre a great source of pure protein and essential amino acids, and they help with weight loss, muscle growth, and general well-being.
Remember, whats most important is your overall daily protein intake, not whether you take whey protein isolate or whey protein concentrate. Whey protein concentrate and whey protein isolate are both suitable for whey protein shakes. However, if you struggle to get enough protein in your diet, you might choose whey isolate because of its slightly higher protein concentration.
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Protect Your Cells With Whey Protein
According to a research published in 2003 in the journal Toxicology In Vitro, whey protein, a protein produced from cows milk, may have antioxidant and other health-promoting properties. According to the scientists, whey is efficient in boosting glutathione, which is the most important antioxidant in human cells.
Whey protein appeared to protect human prostate cells against oxidant-induced cell death, according to the findings. According to a report published in 2000 in Anticancer Research.
Whey Protein Vs Isolate Similarities
Whey Isolate and Concentrate proteins do have similarities. At first glance, the two whey protein options may not seem all that different until a more thorough inspection is used. Below is a brief overview of the shared similarities of whey concentrate and whey isolate:
- Whey Concentrate and Whey Isolate proteins are both derived from milk after the cheese or yogurt making process
- Isolate and quality Concentrate protein have high levels of fast absorbing proteins
- Both protein supplements undergo delicate filtration processes
- Whey Concentrate Protein and Whey Protein Isolate can support muscle growth
- Whey Isolate and Concentrate taste great when mixed with milk or water
- Both proteins provide important Branched-Chain Amino Acids
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Whey Protein Isolate Benefits Muscle Recovery
Ensuring quick and efficient muscle recovery is one of the most important components to optimizing your training. If you can actively recover faster, then you can increase your training volume, which translates into better athletic performance and better results. Supplementing with Whey Protein Isolate before, during, or after your training, stimulates protein synthesis and minimizes protein breakdown , which are the two biological processes that are essential for muscle recovery. Compared to regular protein supplements, whey isolate is more effective at increasing blood amino acids and protein synthesis due to its different absorption kinetics and amino acid profile. The high availability of amino acids in whey protein isolate, especially branched-chain amino acids, is important for protein synthesis in the hours immediately after ingestion . Whey Isolate also contains high amounts of L-Glutamine, which is a conditionally essential amino acid, which helps decrease muscle mass breakdown, and exercise-induced muscle soreness.
What Type Of Whey Protein Should I Use
Whey protein is made up of several fast-digesting proteins and is a common ingredient in nutritional supplements. Whey Isolate is processed differently from Whey Concentrate, resulting in the isolate being higher in protein with fewer carbohydrates and less fat per serving.
However, these dietary differences are small, and the different effects of these two types of whey protein are largely unsupported. Whey isolate and hydrolysis can be a good choice for those who are careful to limit their intake of fat, carbohydrates, or lactose, although this form of whey is usually more expensive. Taking a slightly higher dose of whey concentrate can result in the same amount of protein as in a whey isolate product, often at a lower cost.
Whey concentrate is lower in protein and slightly higher in fat/carbohydrates than other options. If you are lactose intolerant or have other dietary restrictions, isolate maybe your best option. Otherwise, most people benefit from some whey protein foods the added value of a better product does not necessarily lead to better results.
Regardless of the type you use, whey protein is a high-quality protein that can help you reach your daily protein intake goals.
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Effectiveness For Muscle Gain
Protein powders have the greatest effect on muscle gain in people whose diets are lacking in protein.
On the other hand, people whose diets already contain enough protein may not notice any significant changes (
One potential reason why pea protein could help people feel fuller for longer may be its higher fiber content.
Thus, scientists need to do more research to fully understand exactly how pea and whey protein powders affect specific things like muscle gain and weight loss.
For muscle gain, protein powders are most effective in people whose diets are currently lacking in protein. Scientists need to do more research on the use of protein powder for weight loss.
How Are Soy Protein And Whey Protein Made
Soy protein is a kind of vegetable protein. Soybeans are a high-protein legume. Soybeans are crushed into a meal to make this plant-based protein. There are no husks or fat in this dish. After that, the soybean meal is turned into soy isolate. This isolate has a protein content of 90-95 percent. Soy protein has a low carbohydrate content by nature. As a result, its frequently combined with other nutrients to increase flavour, texture, and nutritional value.
Cows milk is used to make whey protein. To eliminate any germs, the milk is pasteurised first. The caseinthe milk solids required to create cheeseis next separated from the whey using specific enzymes. After that, the whey is further processed to eliminate carbohydrates, lipids, and water. Whey concentrate is all thats left. This is the purest type of whey protein available. Whey isolate and whey hydro-isolates are the results of further processing.
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How Is Whey Protein Made
Whey comes from milk and is a byproduct of the cheese-making process. When you turn a gallon of milk into a block of cheese, you add enzymes to the liquid. This causes the liquid to separate into liquid and curds. The leftover liquid is pure protein, which becomes whey.
Understanding how whey is made will help you make sense of why there are different types of whey, such as whey protein concentrate, whey protein isolate, and whey protein hydrolysate.
The more you process and filtrate the product, the more it makes little changes to the final version of the whey.
Youll hear a lot of different benefits , but most of it is just marketing hype.
Benefits Of Whey Hydrolysate
- Good for lactose intolerance. As the enzymes used in hydrolyzation break down milk proteins, you dont need to worry about your stomach struggling to digest them.
- High level of protein. Hydrolysate contains a very high proportion of protein, making it highly effective for building muscle.
- Great for recovery. Athletes find that hydrolysate helps to improve recovery after exercise better than other protein powders.
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Whey Protein Isolate Benefits Building Lean Muscle Mass
Whey Protein Isolate is rich in the essential Branched Chain Amino Acids , which are directly responsible for increasing the rate of the biological process of muscle protein synthesis and decreasing the rate of protein degradation. Theyre the building blocks of protein. Whether you love lifting weights, or crushing times at the CrossFit box, your body utilizes amino acids for fuel, which increases the rate of protein degradation and BCAA oxidation. When you workout, BCAAs are expended quickly, and without a positive balance of BCAAs, the rate of protein breakdown will be greater than the rate of protein synthesis, meaning youll actually lose muscle mass, rather than gain it.
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In a study published in the Journal Of International Society of Sports Nutrition, thirty college-aged male and female subjects were administered 46g of Whey Protein Isolate immediately the following exercise for a period of 8 weeks. According to Dual emission, x-ray absorptiometry used to determine changes in body composition and maximum strength assessed by one-rep-max for bench press and deadlift the results were astounding. Lean body mass increased by 4.7%, with an 8.3% decrease in body fat, coupled with a 19.3% increase in the bench press, and 17.6% increase in deadlift max . If you want to build lean muscle mass, then you should probably get some Whey Protein Isolate. Gains!
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Clean Ingredients & Nutrition
Finding the right protein for you can be overwhelming when there are so many options out there. We want to help you differentiate between the three main types of protein powders and decide which one will be the best option to help you achieve your goals.
Whey protein is one of the two proteins that is found in milk . It assists in muscle protein synthesis because of its high content of amino acids, especially leucine. Whey protein is considered to be one of the best types of protein because it is quickly absorbed by the body and it contains many active proteins that support the immune system.
Whey protein supplements contain approximately 70-80% protein, along with lactose and fat. Whey protein supplements can be consumed either in the morning, before your workout to stimulate protein synthesis, within 30 minutes after a workout to support muscle recovery and growth, or before bed.
Bodylogix® Natural Whey contains 24 g of protein per scoop and comes in 6 delicious flavours.
Bodylogix® Natural Isolate contains 25 g of protein per scoop and 5.7 g of naturally occurring BCAAs to build and repair muscles.
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Bulk Natural Pure Whey Isolate
Reasons to avoid
Made with just whey isolate, with no whey concentrate, and sweetened only with stevia, which is a natural substance made from the leaves of the stevia plant, this is the best protein powder for anyone who suffers from a sensitive stomach.
It scores 4.5 stars on Amazon, with reviewers commenting favorably on the natural ingredients and the fact that it doesnt leave them bloated. The negative reviews mostly relate to the flavor. âThe stevia is so strong it leaves a nasty tangy aftertasteâ, complains one. If you dont mind the taste of stevia, you may love it, though.
A reassuringly modest list of ingredients means you can be sure whats in the powder. Its low in carbs and pretty modest on calories, too, for the amount of protein per serving.
The downside is that stevia can be rather overpowering, and this powder scores less well than some of the best protein powders for flavor. The taste is somewhat thin and its very sweet. There are only two available flavors â strawberry and chocolate.