Whey protein, a derivative from milk, is one of the highest quality proteins you can consume. A rich source of amino acids that are absorbed quickly and efficiently, whey boasts a wealth of benefits, including help with muscle growth and recovery, improved immune functions and weight management. Choosing the best product for your goals can be challenging given the variety of brands and mixes available. Weigh the pros and cons of both whey protein isolate and whey protein blends to determine which is best for you.
Function
The National Dairy Council confirms that whey protein consumed in combination with resistance exercise helps the body make lean muscle mass faster, thus improving body composition. It contains all the essential amino acids that the body cannot produce on its own and must obtain from outside sources. Whey is a low-calorie, low-fat form of protein, thus aiding people on high-protein diets avoid excessive saturated fat. Whey protein powders are easily mixed into juice, milk or water or added to smoothies, oatmeal, soups or casseroles to boost protein content.
Whey Isolate Features
Whey protein isolate is the most highly refined form of whey protein. Whey protein isolate contains between 90 and 98 percent protein per serving. Because of the processing involved, whey protein isolate is typically a more expensive product. The processing of isolate removes almost all the lactose, carbs and fat form the product, but also strips some of the immune-boosting properties of whey as well.
Whey Blend Features
Whey blends combine isolate with whey protein concentrate, which is a less-processed form of the protein. Concentrate, on average, contains about 75 percent protein per serving---although it can be as low as 30 percent. Lactose levels of concentrate are equivalent to that found in hard cheeses such as Swiss or cheddar---hovering around 4 percent. Fat grams per serving are also a bit higher in concentrate. Blends contain varying ratios of isolate to concentrate, so you must consult the ingredient list to see which falls first---if isolate is first, the blend has a higher percentage as the primary protein source. Blends tend to be less expensive than isolate.
Considerations
If money is not a concern, choose isolate as it is the purest form available. Isolate contains virtually no fat and because each serving contains almost pure protein, it is most effective in muscle building and fat loss. Isolate typically contains less than 1 percent lactose, so it is the best choice for those with lactose intolerance. Blends offer many of the benefits of isolate at a lower cost. Mixing concentrate and isolate together reduces the overall fat and lactose content you would get in concentrate alone. Blends still provide a full amino acid profile and will assist you in your muscle building goals. Blends also retain more of the immunity benefits of whey protein.
Warning
Shop for pure whey protein; many brands add fillers such as additional carbohydrates, artificial sweeteners and saturated fat. Watch out for blends that add additional supplements to supposedly help with muscle growth. Supplements are not regulated by the Food and Drug Administration, so if you do choose a whey protein supplement mix, it is up to you to learn about any possible side effects and complications.
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