Whey protein, also known as whey, is a dietary supplement popular with bodybuilding practitioners. It is known to help increase muscle mass, speed up the recovery process and improve performance. There are several types of whey protein, the most used being whey concentrate and whey isolate. What are the differences between these two types of proteins and how to use them?
What is whey?
Whey is a whey protein consumed by many bodybuilding practitioners. It is the most general food supplement and accessible to all sporting levels. This is “whey”, a water-soluble protein extracted from milk to form a powder with a very high protein level.
Whey concentrate is a type of whey protein that typically contains between 70% and 80% protein. It is produced from cow's milk, which is first heated and acidified to coagulate the proteins. The mixture is then filtered to separate the proteins from the rest of the milk.
Concentrated whey is obtained by filtering milk. This process removes much of the fat from milk, but maintains a high protein content.
Concentrated whey is considered a food supplement with an attractive quality-price ratio. It is ideal for people looking to increase their protein levels and improve their sports performance. It is also an important source of essential amino acids, necessary for muscle growth and repair.
It is consumed several times during the day, mixed with water or vegetable milk. It ensures a good supply of protein throughout the day and meets several objectives. For better performance, lose weight or lose weight, whey is the essential food supplement.
Whey isolate is a whey protein that has undergone an additional filtration process. This helps eliminate more fat and lactose. It is therefore said to be “purer” than whey. Its protein content is around 90%.
The manufacturing process for whey isolate is more expensive and more complex than whey concentrate. Indeed, it requires more precise filtration to obtain an even higher protein content.
Whey isolate is considered a purer and more digestible option than concentrated whey. It is therefore ideal for people with lactose intolerance but also for high-level athletes who follow a strict diet.
Whey concentrate or whey isolate?
These two products have the same functions. Their difference is in their protein content. So choose the most appropriate one according to your objectives. If you want to avoid as much fat and lactose as possible, whey isolate will be more suitable.
How to consume whey or whey isolate?Both whey concentrate and whey isolate can be used to achieve weight loss or bodybuilding goals.
Concentrated whey is often used by people looking to increase their muscle mass while keeping a reasonable budget. It is also ideal for bodybuilding beginners looking to increase their protein intake.
Whey isolate is used by people looking to limit their fat or lactose intake. It is also suitable for people looking to achieve higher protein levels to maximize recovery and performance.
When to take whey concentrate or whey isolate?
It is important to note that whey concentrate and whey isolate should be consumed in addition to a healthy and balanced diet.
Whey concentrate is used in the same way as whey isolate, with the same dosage, but not simultaneously.
It can be used as soon as you wake up to quickly break nocturnal catabolism. Using between 20 and 40 g of whey concentrate or whey isolate is ideal to incorporate into breakfast.
It is also used between main meals. 10 to 20 g of concentrated whey or whey isolate immediately provides increased anabolism.
To limit nocturnal catabolism, whey must be taken in amounts of 20 g, just before bedtime .
One hour before training , 20 g of whey concentrate/whey isolate prepares the muscles for exercise. Drinking 10 g every 30 minutes of training helps fight catabolism. Finally, using 50 to 60 g immediately after exercise (within 30 minutes) optimizes the anabolic response.
In conclusion, whey concentrate and whey isolate are two types of whey proteins popular with bodybuilding practitioners.
Concentrated whey is more economical and offers good value for money. Whey isolate is purer and more digestible, suitable for people with lactose intolerance or who seek to limit fat.
Depending on your goals and your level of bodybuilding, using one of these proteins will be more beneficial to you.