Whey protein isolate is unquestionably one of the best ways to support your body composition goals. Whether you're a fitness newbie, a seasoned gym goer, or a top-tier athlete, chances are you've used whey protein before. But what makes whey isolate so different from normal whey protein?
While sounding similar, whey protein isolate (WPI) and whey protein concentrate (WPC) are two different types of protein that offer very different advantages. So let's go into what makes whey protein isolates popular and why you should use them to smash your fitness goals.
At the moment, the fitness industry's preferred choice for one of the most refined dairy-based proteins is whey protein isolate (WPI). As you might have guessed from the name, the protein in a WPI isolate has been isolated to ensure that each serving has the maximum amount of protein and the least amount of carbohydrates, fats, and additives. This produces a protein with a high degree of purity, is simple to digest, and promotes maximum recovery due to its high yield of BCAA's.
What is Whey Isolate?
When whey is first produced during the cheese-making process, it is officially known as a whey protein concentrate. In this less refined natural state, the whey is jam-packed with beneficial bacteria and immunoglobulins, all of which are fantastic for energizing your body. Following the creation of whey protein concentrate, manufacturers use a variety of filtration methods to produce an isolated whey protein that is higher in naturally occurring branched-chain amino acids, is lower in fat and carbs, and contains only trace amounts of lactose.
As a result, WPI has the highest protein content of any whey powder on the market (around 90% protein per 100g), making it the most effective complete protein with the highest concentration of nine essential amino acids and typically better digestion tolerance when compared to other dairy-based protein sources.
Due to the refinement process, WPI mixes incredibly smoothly in water but, in comparison to its milkier cousins, is typically less flavorful and feels a little watery on the mouth. WPI is perfect for those who experience general digestion troubles, need a protein source that is low in lactose, or a protein supplement that provides the largest concentration of naturally occurring recovery amino acids.
As whey protein isolate is gluten-free, it is also a perfect protein supplement for people with celiac disease or gluten intolerance.
How To Use Your Whey Isolate
If you want the best results, consume your WPI protein powder within the first few hours of working out because this is when protein synthesis is elevated Are you hungry? WPI protein shakes can help you control your hunger and are a great addition to any sweet recipes for an added fast-digesting protein source. Just don't forget WPI is intended to be a supplement and should work alongside a healthy diet and workout regime for maximum results.
Whey protein isolate vs. whey concentrate: Which is better?
The two protein supplements WPC and WPI both contain the same beneficial amino acids that benefit your muscle growth and recovery. However, there are differences between the two. WPC has just through one filtration procedure, while WPI has undergone a more extensive cross-filtration process to remove sugars, almost all fat and lactose. This makes it a faster digesting protein for maximal performance and recovery. Although WPI is typically regarded as lactose-free and contains a higher amount of protein per serving, individuals with severe lactose allergies or sensitivities should still be wary.
Using Whey Isolate To Lose Weight
Yes, using a WPI protein powder as a supplement can also boost your weight loss efforts. Since WPI is a complete source of protein, it contains every important amino acid your body requires without the added fats and carbohydrates found in WPC. A WPI protein shake can be a useful diet tool to help you minimize food cravings, help you stay fuller for longer, and control binge eating habits. These delicious shakes come in a number of mouthwatering flavors and are a great way to get that sweet treat hit while remaining in a calorie deficit.
If you're on a calorie-restricted diet, combining your WPI protein shake with water will help you consume less calories while also promoting the growth of lean muscle mass, which will improve your results. Mix your WPI with milk, fruit, nuts and oats for additional calories if you're trying to put on weight, build muscle, and bulk up your frame or are looking to use WPI as a more filling and calorie-dense snack/meal.
Using Your Whey Protein Isolate
According to recent studies, our bodies require 1.2–1.6 grams of protein for every kilogram of body weight. For example, you would require 96–108g of protein per day if you weighed 80 kg (176 lbs). Keep in mind this is only a guideline, and if you are undergoing strenuous training, you will likely need to consume even more protein to reach your fitness goals. It's crucial to note that your protein needs will alter as you get older, are more or less physically active, and will highly depend on your overall lifestyle, so you'll need to make adjustments as you go.