Although many people choose a vegan diet, whey protein is still very popular. The word “whey” has reached the point where it is sometimes even used synonymously with the term “protein”. Although everyone knows whey protein, few users know that there are different types of it. Here are a few examples: whey protein concentrate (WPC), whey protein isolate (WPI), whey protein hydrolyzate (WPH) and recently also clear whey protein.
Today we would like to give you some basic information about whey protein and distinguish between the different forms.
Whey protein – basic information
Whey protein, also known as whey protein, is a byproduct that is created during the production of cheese or other dairy products. Milk protein consists mainly of casein, which accounts for about 80%, and whey protein, also known as whey protein, which accounts for about 20%.
Membrane filtration is a common manufacturing process for whey protein. The graphic below describes the entire process. The respective end products are then manufactured according to him.
- Whey protein concentrate (WPC)
- Whey protein isolate (WPI)
- Whey protein hydrolyzate (WPH)
- Clear whey protein
There are different types of whey protein that differ in their protein content. Whey Protein Isolate provides up to 90% protein. The whey protein concentrate has a protein content of up to 89%, although the average content tends to be slightly lower. The protein content in whey protein concentrate varies depending on the conditions prevailing during the enzymatic manufacturing process, such as temperature and pH.
Clear whey protein comes from whey protein isolate, which is hydrolyzed in an additional process. The production step mentioned last causes the product to appear clear and light and less creamy and milky.
There are further distinctions, especially between the most common whey variants as concentrate or isolate.
Whey protein concentrate contains higher levels of beneficial phospholipids as well as various bioactive lipids such as conjugated linoleic acid (CLA), phosphatidylserine (PS), phosphatidylcholine (PC) and sphingomyelin.
The whey protein concentrate has an increased content of lactose (2), fat and carbohydrates compared to whey protein isolate.
ATTENTION MARKETING SCAM
It is a common marketing tactic to market whey protein as “Grass Fed Whey Protein” or “Grass Fed Whey Protein”. Although feeding cattle grass instead of grain has a positive effect on the lipid profile of the meat, it does not affect the protein content. Grass-fed feeding may slightly increase the CLA content of the whey portion, but this difference is physiologically unimportant (1), especially if one prefers near-fat-free protein alternatives such as whey protein isolate or clear whey protein, which are low in overall fat.
Which type of whey protein should I choose?
To understand that the best body of evidence supports using the cheapest whey protein concentrate, you need to know that most studies support this.
Castro et al (3) looked at the effects of whey protein on body composition in athletes. Of the 5,250 titles on the topic initially found, only eight studies were ultimately suitable for comparison due to their methodological quality. The researchers found that administering 0.2-1.28 g of whey protein per kilogram of body weight at different times of the day and in different portions had no significant effect on changes in fat-free mass. However, the amount of fat mass has shifted. The biggest differences were found when whey protein concentrate was used.
In their study, Taylor's team found that using whey protein before and after exercise resulted in a significant increase in upper body strength compared to using maltodextrin as a placebo over a period of 8 weeks. Whey protein concentrate was used.
The meta-analysis by Naclerio et al (5) found that both whey protein concentrate and whey protein isolate led to increases in muscle mass and strength in exercise participants.
Summary
Whey protein is derived from milk. It is therefore characterized by a high biological value and a quick, gentle absorption, provided that all components it contains are well tolerated. There are different types of whey protein, which differ both in their specific properties and in price.
