Three types of whey protein commonly exist -- concentrate, isolate and hydrolysate. While all three have similar characteristics, significant differences separate all three. Whey protein itself comes from milk, and remains structurally and fundamentally different from casein, the other milk protein. Whey normally constitutes only 20 percent of the protein in milk, which gets removed then purified to various concentrations. Isolate and concentrate both cost less to manufacture than hydrolysate.
Blends
A whey protein blend may contain any ratio of two or more types of whey proteins, but hydrolysate is usually the smallest in quantity, if it is included at all. This is based on both cost and manufacturing time. Whichever ingredient is listed first is the one present in greatest quantity. A protein featuring concentrate, isolate and hydrolysate will have them present in that order, from largest to smallest in quantity. The USDA does not require the ratios to be listed, but you may be able to request a certificate of analysis from the manufacturer listing all of the ingredients and their specific quantities.
Isolate
Whey protein isolate is heavily filtered and contains a minimum of 90 percent whey protein. Whey protein concentrate can be anywhere from 29 to 89 percent whey protein, but is often in the 70 to 80 percent range. In a 2006 study published in the "International Journal of Sport Nutrition and Exercise Metabolism" whey protein isolate was shown to significantly enhance strength in comparison to those not using whey protein isolate. In a 2007 study published in "Medicine and Science in Sports and Exercise" whey protein isolate was shown to significantly enhance the growth of lean muscle tissue.
Blend Studies
A whey protein blend may contain other substances, including fats. The small addition of fat along with protein can exhibit a limiting effect on the hunger you may otherwise experience. In a 2007 study published in the "Journal of the American College of Nutrition," it was shown that an increase in whey protein intake blunted the hunger response of all participants. In a 2010 study published in "Amino Acids," all participants who consumed a whey protein blend before and after resistance training experienced a significant increase in recovery ability.
Getting the Most Out of Both
As described earlier, not all proteins are created equal, even whey proteins. Isolate is metabolized faster than a blend. Ordinarily this is not all that advantageous with the exception being if it is consumed post-workout. Immediately after a workout your body is primed to metabolize nutrients, and will use a faster digesting protein more efficiently to produce a greater anabolic effect. By consuming a slower-digesting blend at other times during the day, you can take advantage of the quickly digesting properties of isolate, including improved recovery from training and muscle damage.
References
- "International Journal of Sport Nutrition and Exercise Metabolism"; The Effect of Whey Isolate and Resistance Training on Strength, Body Composition, and Plasma Glutamine; P.J. Cribb, et al.; October 2006
- "Medicine and Science in Sports and Exercise"; Effects of Whey Isolate, Creatine, and Resistance Training on Muscle Hypertrophy; P.J. Cribb, et al.; February 2007
- "Journal of the American College of Nutrition"; Whey Proteins in the Regulation of Food Intake and Satiety; B.L. Luhovyy, et al.; December 2007
- "Amino Acids"; Effect of a Proprietary Protein Supplement on Recovery Indices Following Resistance Exercise in Strength/Power Athletes; J.R. Hoffman, et al.; March 2010
- "Journal of Applied Physiology"; 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.E. Tang, et al.; September 2009
- "Journal of the International Society of Sports Nutrition"; Whey Protein Isolate Attenuates Strength Decline After Eccentrically-induced Muscle Damage in Healthy Individuals; M.B. Cooke, et al.; September 2010
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