There’s a lot of jargon and tricky-to-understand acronyms to decipher when deciding on protein powder. However, there are three words to look for: concentrate, isolate and hydrolyzate.
These terms all describe a way of processing whey, and will affect the price, nutrition and digestibility.
During cheese production whey is the liquid portion that splits off from the milk. A selection of amino acids can be siphoned off from this and processed to create protein powder. This is whey concentrate.
“Concentrate is filtered and isolate is even more filtered,” says Onnit supplements product development scientist Steven Kahn. “It’s considered more pure. Per gram you’re getting more protein, as well as fewer carbs and fewer fats.”
It’s also a solid option if you’re lactose intolerant or struggle to digest whey concentrate.
“In the carbs section, [the amount of] lactose is much lower, so there are many times where people are able to tolerate whey isolate better than whey concentrate if they have issues with lactose.”
However, Kahn warns this extra filtration comes at a cost and whey isolate will almost always be a pricier option than whey concentrate.
“There can be a difference in texture too,” he says. “While you’re siphoning out those other ingredients, you do change the texture.”
Many people feel the extra fats and carbs in a whey concentrate shake help give it a sweeter flavor and a creamier texture, which is why Kahn says some prefer it for cooking and baking.
There’s also a third option to consider: whey hydrolysate.
“That one’s interesting because not only is it taken from the isolate but manufacturers are also using enzymes to break down the amino acids and make it even easier to digest,” says Kahn. “There is another layer of cost there, but a lot of the time people who have issues digesting whey tend to tolerate that a bit better.”
Which one should you spend your hard-earned money on? It really comes down to your microbiome and how your gut responds to different things.
“If you can tolerate whey concentrate and the slightly larger amounts of carbs and fat aren’t an issue, you can go for that. But the best one for you is whatever your body responds best to. I know some people get bloated when they take certain wheys. If you’re able to find a product that’s in-budget and doesn’t have any negative impacts on you, go with that,” says Kahn.
Who should use whey protein?
Whey protein is an easy-to-use leg-up for those targeting a lofty protein quota, but it doesn’t need to be used if you’re looking to gain muscle.
“I think Onnit’s product is a high-quality one, but at the end of the day you don’t need a whey protein to get your results,” says Kahn. “As much as it’s my job to help create and sell all these great-quality products, if it doesn’t work for your lifestyle, don’t feel pressured to try and make it work.”
Kahn has a history in powerlifting and uses whey protein to support muscle growth by helping him hit his 200g-plus (roughly 1g per lb of bodyweight) daily protein goal.
“It’s hard to hit that figure on whole foods alone,” he says. “Whey protein is useful there. It’s also going to be useful for people who are crunched for time, like those who work in hospitals. They don’t always have time to sit down and eat a meal, so to be able to have a protein shake on the go is helpful.
“If you’re traveling it’s an easy way to get your protein. I’ll take them in the car because I can’t sit down and eat a full meal while I’m driving, but I can drink a shake.”
