Whey protein—which one should you choose?

For many years, whey was regarded primarily as a byproduct of cheese production. As late as the mid-20th century, its industrial use was limited because it contained a lot of water and spoiled quickly. The breakthrough came in the 1970s, when advances in membrane filtration made it possible to more effectively concentrate whey proteins and separate them from lactose and fat. In 1983, a new generation of whey protein isolates began to be commercialized.

1. Characteristics of whey
2. Types of whey protein supplements
3. Protein in the diet
4. Protein intake
5. FAQ – Whey protein. Which one to choose?

Characteristics of whey

Whey is the liquid part of milk that separates from the curd during the production of cheese or quark. When milk is treated with rennet (a digestive enzyme), acid or suitable bacterial cultures, its protein and fat content form a more compact mass, whilst a clear, yellowish liquid remains alongside it. This liquid consists mainly of water, lactose, small amounts of fat, some minerals and whey proteins. It is these proteins that are the most valuable component from the point of view of protein supplements.

Whey proteins include, amongst others:

• beta-lactoglobulin
• alpha-lactalbumin,
• bovine serum albumin
• immunoglobulins

It is a source of complete protein

However, you don’t need to know their names to understand whey’s most important characteristic: it is a source of complete protein, i.e. protein that provides all the essential amino acids. Amino acids are the building blocks from which the body constructs its own proteins, such as muscle proteins, enzymes and tissue components. Whey protein naturally contains a relatively high amount of the amino acid leucine.

Whey itself is not the same as a ready-to-use protein supplement. Raw whey is a liquid, whereas the supplement is only produced after further stages of purification, concentration and drying. Depending on the production method, the resulting powder may have varying levels of protein, lactose, fat and additional ingredients.

Types of whey protein supplements

The most common forms available on the market are whey protein concentrate, whey protein isolate and whey protein hydrolysate. Whey protein concentrate, abbreviated to WPC (from the English "whey protein concentrate"), is the most popular and usually the cheapest form. It contains a lot of protein, but also retains some lactose and fat, which is why it has a more milky flavour, a creamy texture and works well in classic protein shakes. Typical concentrates have varying protein contents, often around 70–80% on a dry matter basis, although the exact figure depends on the manufacturer and the formulation.

"The value of a protein supplement is not determined by whether it is labelled WPC or WPI, but by whether it helps you achieve an adequate protein intake as part of a well-balanced diet." Łukasz Domeracki – Dietitian

WPC, WPI, WPH

Whey protein isolate, abbreviated to WPI (from the English "whey protein isolate"), is more thoroughly purified. It usually has a higher protein content, less lactose, less fat and fewer kilocalories per serving of powder. For this reason, it is often chosen by people who wish to limit their lactose intake or who are looking for a more concentrated source of protein. Whey protein hydrolysate, abbreviated to WPH, is a form in which the proteins have been partially broken down into smaller fragments. It may have a more distinctive flavour and is usually more expensive. It is used in certain special-purpose products, sports nutrition supplements and blends.

On labels, you may find blends of WPC and WPI, ready-to-drink protein drinks, protein bars, puddings, porridge, high-protein yoghurts and weight gainers – products that combine protein with a higher amount of carbohydrates. Whey protein supplements also have many uses in confectionery.

Protein in the diet

Whey protein supplements are, above all, a convenient source of protein. Their importance stems from the fact that protein is a nutrient necessary for the body to function properly. According to health claims authorised by the European Union, protein contributes to the growth of muscle mass, helps maintain muscle mass and helps maintain healthy bones. These claims refer to protein as a dietary component, and not exclusively to whey protein. The growth or maintenance of muscle mass depends on many factors, including the protein intake from the overall diet, energy intake, the type of physical activity, recovery, age and state of health.

A supplement may help you achieve an adequate daily protein intake, particularly when it is difficult to prepare a full meal or when your usual diet does not provide enough protein. It is not a substitute for a well-balanced meal, as it does not, on its own, provide as wide a range of nutrients as a wholesome meal containing cereals, vegetables, fruit, fats, dairy products, eggs, fish, meat or pulses.

The most abundant amino acids in sweet liquid whey per 100 g of product

Protein intake

Among healthy adults, a reference value of 0.83 g/kg body weight per day can serve as a guideline for minimum protein intake; however, physically active individuals often aim for higher amounts, depending on their training load, goals and total energy intake. Protein supplements are usually taken in quantities designed to supplement daily dietary protein intake, most commonly as a serving providing around 20–30 g of protein, whilst the total intake should be tailored to body weight, physical activity, nutritional goals and health status.

Tolerance is also an important factor with whey supplements. Concentrate may contain more lactose, which is why people with lactose intolerance may find it less well tolerated than isolate, although the reaction depends on the dose and individual sensitivity. Of course, there are also completely lactose-free products available on the market, including both concentrates and isolates.

"The best protein supplement isn’t the one with the longest list of marketing buzzwords, but the one that helps supplement the protein in your diet and fits in with your daily eating habits." Tomasz Maciołek – Physiotherapist and Trainer

Allergies and health

People with an allergy to cow’s milk protein should avoid whey protein, as it is a milk-derived ingredient. For this group, supplements based on egg protein or plant-based proteins may be a better option. In cases of kidney disease, special clinical diets, pregnancy, breastfeeding or chronic illnesses, the amount of protein consumed should be determined with care. The most sensible choice is a product with a clear label, an appropriate amount of protein per serving and a form suited to your diet.

FAQ – Whey protein. Which one to choose?

Is a more expensive isolate always a better choice than a concentrate?

No. For most healthy people, the differences in training outcomes between a good-quality concentrate (WPC) and an isolate (WPI) are minimal. An isolate may be more beneficial primarily for those with lactose intolerance or when a product with a higher protein content and lower levels of fat and lactose is desired.

Do you have to drink a protein shake straight after a workout?

Not necessarily. The total amount of protein consumed throughout the day is usually more important than a few minutes’ difference after finishing a workout. In practice, it’s a good idea to ensure you have a meal or a serving of protein within a reasonable time after exercise.

How do you know if a protein supplement is of good quality?

It’s worth looking out for a simple ingredient list, a high protein content per serving, a clear label, and a manufacturer that carries out quality testing and provides information about its products. The shorter the list of unnecessary additives, the easier it is to assess the product.

Sources:

• Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
• Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports medicine (Auckland, N.Z.), 45(1), 111–131. https://doi.org/10.1007/s40279-014-0242-2
• Patel S. (2015). Emerging trends in nutraceutical applications of whey protein and its derivatives. Journal of food science and technology, 52(11), 6847–6858. https://doi.org/10.1007/s13197-015-1894-0