Question: You have a great site, thank-you for sharing your wealth of information. I have read all parts to your protein guides, which leads me to two questions: Many of the proteins you see on the market use the base ingredient of WPC (Whey Protein Concentrate) and then add a bit of Whey Protein Isolate claiming it's an isolate. What's all the hype about Whey Protein Isolate and why would I want to choose it over a protein powder mainly made out of WPC?

Answer: Before I explain the difference between the two types of whey, you first need to understand something very important: Much of the information being provided about protein comes from companies that sell supplements. The next time you read an article raving about how great whey isolate or any other protein supplement is, keep in mind who is writing the article. (and don’t be surprised if you get a sales pitch at the end of the article with an 800-number for easy ordering.)

If a bodybuilder ever recommends a particular brand of protein, or makes outrageous claims like, "I gained 15 pounds of solid muscle just by switching to brand X protein," check to see if they have an endorsement contract. I had to laugh when I recently read that one bodybuilding champion claims to have built their physique by eating 75% of his calories in the form of protein powder (with only 25% from food), while they have a contract with the company that manufactures it. If anybody is really gung-ho about a particular type of protein, look for the bias – it’s almost always there somewhere.

That said, it’s true that whey is definitely a great source of protein. Whey has a high biological value (BV). A high BV means that the amino acid ratio is excellent for building muscle and that a large proportion of the protein consumed is absorbed and utilized by the body. In addition, numerous studies published in reputable scientific journals have shown that whey has immune-system enhancing benefits.

Whey is a dairy protein that is a by-product of the cheese making process. In its raw state, whey contains substantial amounts of fat and lactose (milk sugar). You wouldn’t want to eat raw whey. That’s why it is filtered and processed: to remove most of the lactose and fat. If you’ve ever heard of "microfiltration" or "ion exchange," those are simply methods of separating the fat and lactose from the protein. The end result is a more concentrated protein – either concentrate or isolate.

The primary difference between isolate and concentrate is that the isolate is more pure. In other words, isolate contains more protein with less fat and lactose per serving. Based on whose figures you go by, whey isolate usually contains between 90-98% protein while whey concentrate has a protein ratio of 70-85% or less.

If you are lactose intolerant and you have problems with gas and bloating, then the isolate might be a better choice. But being "more pure" doesn’t necessarily mean that whey isolate is better or will produce greater muscle growth. Whey protein concentrate is still an excellent source of protein. Besides, isolate does have its disadvantages: For one, it is more expensive than concentrate and the extra purity might not justify the additional cost. Isolate has also had some of the valuable immune-boosting protein subfractions such as alpha lactoglobulins and lactoferrins removed in the filtering process. I use whey protein myself. I’ve always used the Designer Protein brand, but that is by no means an exclusive endorsement of Designer – there are many other excellent brands. I throw a couple scoops in my oatmeal in the morning sometimes instead of making egg whites. Sometimes I also have a protein shake instead of a protein food meal. Still, 80-90% of my protein comes from food sources such as egg whites, chicken, lean red meat (usually top round), and occasionally some tuna, salmon or other fish. (by the way, Designer Protein contains both whey protein concentrate and whey protein isolate, with concentrate listed on the label ahead of isolate)

In the long run, I don’t think it makes much difference whether you use concentrate or isolate. Nutrition companies will surely bicker back and forth forever over whose protein powder is the best, but choosing your protein isn’t something you should lose sleep over.

Protein nutrition is very simple: For practical muscle-building purposes, the important thing is to consume between 25-50 grams of complete protein (depending on your needs) every three hours. Whether it comes from whey isolate, whey concentrate, casein, egg whites, chicken, fish, lean red meat or whatever – if it’s a complete protein, I just don’t think it matters that much.

The main benefit of protein powders and meal replacements is and always will be convenience, not added muscle growth. Drinking your protein is definitely easier than preparing, cooking and eating it.

For more information, please read my article called, "Protein supplements vs. protein foods."

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