Should You Use a Whey Protein Isolate?

by PaulaVargas 684 views Supplements

Should You Use a Whey Protein Isolate?

Thinking about the right protein for you? With so many types to choose from, it can get confusing fast. One particular type of protein that gains a considerable about of popularity is Whey Protein Isolate. You may have seem some of your favourite athletes talking about the benefits, seen some tubs in store and wondering what the difference is with other protein. When it comes to choosing your post-workout powder, there are key differences between an isolate and proteins such as casein or whey protein concentrate. Here, we cover the top questions asked!

What is a Whey Protein Isolate (WPI)?

A WPI is the most fast-acting protein of the milk-based proteins. As such, many people love to have it straight after their training, to refuel the muscles as quickly as possible. Due to a double microfiltration process, it contains almost no fat or carbohydrates, and thus is extremely high in protein. In terms of texture and consistency, it tends to be more watery than the others, so if you prefer a thicker blend, you may go for a different choice (you can also add less water or milk!). If you have sensitivities to lactose but you still want the benefits of a milk-based protein, then a WPI will be your best bet as it's generally kindest to the gut.

What is the difference between a WPI and Whey Protein Blends?

Milk-based proteins are considered high quality as they contain all the necessary amino acids for muscle repair and recovery. A lot of the proteins you’ll see are a Whey Protein Blend, so they contain at least two types of milk-based protein. These blends are based from Whey Protein Concentrate (WPC), a medium digesting protein that is microfiltered once, in addition to other proteins. For example, the Gold Standard 100% Whey by Optimum Nutrition is a very popular choice amongst gym-goers, containing WPI, WPC, and whey peptides.  

Top benefits of using a WPI:

  • Helps you preserve and gain lean muscle tissue, of course!
  • Fast absorption, perfect for post-workout
  • Easier to digest than other proteins, perfect if you feel like you get bloated from regular protein blends
  • Extremely lean in terms of carbohydrates and fats - you will find the lowest amount of sugars and fats here and the highest amount of protein. Excellent if you're looking to maximise your protein levels whilst keeping the other macronutrients down.
  • Useful for both weight gain and weight loss, depending on the rest of your food intake
  • It is lowest in lactose so if you are sensitive to most dairy but still want the solid amino acid profile it provides, a WPI can help you. However, to err on the side of caution, you may want to opt for a plant protein instead.

Other Frequently Asked Questions (FAQs)

  • When do I take a protein isolate?

    • Though you can enjoy it as a shake any time of the day, due to its fast-acting nature, it makes a perfect post-workout, when your muscles are crying out for nutrition!

  • Can it make you gain fat?

    • Any protein will only make you gain fat if your overall daily calorie intake is more than what you need. 

  • Can I have whey protein isolate without doing exercise?

    • A quality WPI can help you preserve muscle mass during times of inactivity. However, for the best results, we highly recommend you engage in a weight training program that allows for muscle growth.

  • Can I take WPI in water?

    • Of course! The consistencey is a little more watery than other proteins, so if you feel like it's too thin with just water, feel free to add in your favourite milk for a creamier texture.

  • Is it suitable for lactose intolerant people?

    • WPIs contain almost zero lactose, and there are suitable for most people who are lactose intolerant. WPC and Casein contains a lot more lactose, and therefore, are not recommended for people with allergies or intolerances. If you want to be extra cautious, we recommend a natural protein instead. Though you will find some whey options there, most of the proteins are plant-based and collagen-based options.

Product Recommendations:

Lean WPI by Genetix Nutrition

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Gold Standard 100% Isolate by Optimum Nutrition

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R1 Protein WPI by Rule 1 Proteins

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PaulaVargas

Fitness & Nutrition

I studied Law and Marketing at University, but my love for fitness and nutrition lead me to become a qualified PT and Precision Nutrition certified coach. 

If I’m not at the gym, you can catch me researching nutrition, supplements and human psychology. Let’s connect on Instagram! 

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