They might look similar on the shelf, but there are key differences worth knowing before you buy
Tracking down the best protein powders is far from a straightforward process. There are a huge number to choose from, with marketing claims galore adorning their tubs and pouches – building muscle, boosting recovery and even improving hair health, to name a few examples.
The best way to combat this is to arm yourself with a bit of background knowledge before buying. And the best place to start is learning the difference between whey protein isolate and whey protein concentrate – terms you are almost guaranteed to see on the packet of any powder. I enlisted an expert to help you do just that.
Professor Javier Gonzalez, a professor of nutrition and metabolism at the University of Bath’s Centre for Nutrition, Exercise and Metabolism, unpacks what sets whey protein concentrate and whey protein isolate apart, how they’re processed and, crucially, whether the distinction should influence what ends up in your shaker.
Whey is the watery portion of milk that splits from curds during the cheese-making process. This is then processed to create the whey protein powder we see on shelves.
The terms “whey protein concentrate” and “whey protein isolate” refer to the level of processing the whey is subjected to. Whey protein isolate is more filtered than whey protein concentrate, delivering greater “purity”, according to Professor Javier Gonzalez, a professor of nutrition and metabolism at the University of Bath’s Centre for Nutrition, Exercise and Metabolism.
“Whey protein isolate is approximately 90 per cent protein and whey protein concentrate is approximately 80 per cent protein,” he adds.
As a result, whey protein concentrate contains slightly more carbohydrates and fat per serving, while whey protein isolate tends to be the pricier option.
“It makes essentially no functional difference as long as the total amount of protein is met,” says Professor Gonzalez. “However, to meet the same amount of protein, concentrate does provide a few more calories.”
Do you need protein powder?
Before you choose whether to buy whey protein concentrate or whey protein isolate, it’s first important to establish whether you need high protein products at all.
Protein powders are supplements, and should be treated as such – supplementing shortcomings in a balanced, nutritious diet, rather than replacing food.
“The recommended nutrient intake for protein in the UK is 0.75 grams per kilogram of body weight,” says Professor Gonzalez.
“There are some good arguments that a little higher than this – up to 1.2g/kg – may have additional benefits for muscle health and weight control. The requirements of athletes can be even higher than this – up to around 1.8g/kg.”
If you are already hitting these figures through your diet, chances are you do not need to use protein powder.
Older generations tend to require slightly more protein per day to support muscle maintenance and tissue repair. Fitness fans will also need higher intakes to fuel their exercise efforts – this is particularly true if you do strength training, with protein providing amino acids, which provide the building blocks to maintain and grow muscle, among other bodily tissues.