What is better, protein concentrate or isolate? (the difference)

Description

Some of the more frequent questions we receive are related to the benefits and usage of protein powders. 

While deciding which source of protein powder (whey, pea, rice, etc.) is best for you may seem like your top priority, a related topic regarding the differences between a protein concentrate vs. protein isolate may be more important when attempting to maximize your protein powder benefits. 

What is better, protein concentrate or isolate?
When deciding whether protein concentrate or an isolate is better for you, the decision comes down to these three main factors: 

1. How much protein, carbohydrates, and fat do you get from a protein concentrate vs. an isolate? 
2. How the product is produced to create the end product (denatured, undenatured, additives, etc.).
3. What is better for your specific goals (strength, recovery, weight gain, meal replacements, etc.)? 

So, today we will answer the question…..

What is better, a protein concentrate or an isolate?

As always, we don’t just answer your questions; we give a thorough explanation for why and provide critical details necessary to understand what you are reading. 

In simple terms, how we define “better” in this particular case is relative to the individual’s goals, how well that individual utilizes what they consume, and the purpose for using a specific form of protein at a particular time. 

To answer this question correctly, let's review a few fun protein facts we presented in previous articles, which play a vital role in understanding this topic.

Denatured protein vs. undenatured protein

• Denatured protein is the alteration in the folding pattern of a protein by heat or chemical reaction from its original formation. Protein function depends on its structural shape, and heat causes proteins to vibrate, weakening the bonds that hold their complex shape. 

• Undenatured proteins are pure, properly functioning proteins without structural deformation, with all bioavailable nutrients and constituents.

• We must note that we don’t use the term “unprocessed” to define an undenatured protein because everything goes through some processing to create an end product.  For example, whey protein isolate undergoes a precise filtration process removing the lactose and producing an end product yielding a higher amount of protein per serving with less fat and carbohydrates.

• Undenatured protein is the purest form containing all bioactive compounds as nature intended, like beta-lactoglobulin, alpha-lactalbumin, immunoglobulin, and lactoferrin in a balanced state. 

• A protein denatured through cooking with heat or some other process is not necessarily bad. For example, a hard-boiled egg is a form of denatured protein. The heat used to make a hard-boiled egg changed its structural integrity, but it still has excellent nutritional value and all the amino acids to create a complete protein. 

For more information about undenatured vs denatured protein, go here for a very helpful article:

Undenatured why protein: What it really means (vs. denatured)

Essential and Non-Essential Amino Acids and Protein Storage

• There are 20 different amino acids that your body needs for various functions. Eleven of the twenty are produced by the body, called non-essential amino acids, and the other nine (called essential amino acids), we must get from food because the body can’t produce them.

• Proteins are not stored for later use. The body converts excess protein into glucose or triglycerides to supply energy or build energy reserves. When we eat a complete source of protein, the body breaks it down into amino acids to create muscle protein along with a host of other proteins in the body for enzymatic (Enzymes are essentially protein molecules) reactions. The nine essential amino acids also act as regulatory signaling molecules. 

• All the body is concerned about is having all nine essential amino acids when creating muscle and enzyme proteins. The overall result is the same whether the protein comes from a single source of complete protein like egg and whey or combined sources to create a complete protein like plant proteins. To be clear, this is not to say that other factors don’t affect the value and utilization of different protein sources. 

The difference between a protein powder concentrate and an isolate

Comparing a protein isolate and concentrate comes down to what you gain versus what you lose. 

As stated above, protein powder concentrates are considered the closest end product for what nature intended to provide us as a high-quality source of protein with all cofactors and constituents available for a balanced and complete source of nourishment. 

The term concentrate can be misleading as it implies that the consumer is getting a quantitatively more significant amount of protein. 

This is simply not the case. 

With a protein concentrate, you are getting a more well-rounded end product with a greater spectrum of uses that may benefit overall well-being. 

On the other hand, protein isolates are a more refined product yielding a higher amount of protein with the goal of specific targeted actions and applications.

Whey protein concentrate vs whey protein isolate (the differences)

Generally speaking (using whey protein as an example), here are some of the primary, simple facts about what you get in an isolate and concentrate:

Whey protein Isolate:  

• A complete protein yielding 90% protein concentration
• It contains no fat and carbohydrates 
• It is high in branched-chain amino acids(especially leucine)
• It is considered an undenatured protein; however, if the raw material company uses a filtration process that uses heating components, it may denature the protein 
• Because components like beta-lactoglobulin, alpha-lactalbumin, immunoglobulin, and lactoferrin are proteins by definition, contrary to popular opinion, whey isolate does contain these critical cofactors
• Whey isolate may contain a tiny amount of lactose 

Whey protein concentrate:  

• A complete protein yielding 80% protein concentration 
• Approximately 3 grams of carbohydrates and 2 grams of fat per average serving
• Whey protein concentrate has many components, like beta-lactoglobulin, alpha-lactalbumin, immunoglobulin, and lactoferrin
• It is a quality source of Branched-chain amino acids(especially leucine)
• It is an undenatured protein
• Whey concentrate does contain lactose

Therefore, the difference between whey protein isolates and concentrate comes down to: 

• How much protein, carbohydrates, and fat do you get from the product? 
• The intrinsic details about the conditions under which the product is produced to create the end product.
• The individual’s specific goals. 

Which is easier to digest, whey isolate or concentrate?

The biological value of protein is one of many markers that determine how well we use protein. 

Biological Value (BV) measures how efficiently the body utilizes each source of protein from the diet. Foods with a high BV correlate to an increased supply of essential amino acids. 

The equation of biological value is calculated from the nitrogen used for tissue formation divided by the nitrogen absorbed from food, then multiplied by 100. In simple terms, it is the percentage of nitrogen utilized. Nitrogen is a core component of amino acids, the building block of protein, and nucleic acid, the building block of genetic material. Whey protein has a biological value of 104.

For a complete review of the best and low-cost protein powders, go here:

Which is the best and cheapest protein powder? (Compared)

Generally, each individual’s ability to digest whey can vary significantly based on factors like lactose, protein concentration, carbohydrate sensitivity, and effects on blood sugar levels. 

For those who tolerate whey protein well, the isolate version seems easier to digest and more efficient to utilize due to the absence of fats and carbohydrates. Whey concentrate contains a more significate amount of lactose and some fats and carbohydrates; therefore, some individuals may not be as efficient at utilizing this form of protein, especially if they are lactose intolerant. 

If the protein is producing gas, bloating, or going through you within a two-hours of ingestion, this may not be the best source to optimize results. Many people have mild or delayed reactions to foods that may not appear as a significant problem for years. Therefore, it would take a lot of work to connect the dots. 

Is whey concentrate or isolate better for muscle gain?

The answer to this question is not a matter of which is better for muscle gain, but what is the most appropriate time to use each form to maximize your benefits?  

There are various theories on this topic. The answer to this question is quite convoluted and depends on several factors. 

• The form of whey or other milk-based protein powder being used (whey concentrate, isolate, hydrolysates, casein) 
• Your intended goal (muscle gain, weight loss, blood sugar control, supporting a healthy immune system) 

Whey protein isolate is your choice to help with muscle recovery post-workout because it is an isolated form of protein that yields a higher amount of protein and is void of carbohydrates and fats, allowing for faster absorption. 

While there are mixed opinions about exactly how quickly you should ingest whey post-workout, consuming it within one hour would be optimal. Adding a carbohydrate source to your shake to replenish glycogen is also advisable. 

If you are creating an intra-workout drink, then using a high molecular weight carbohydrate like highly branched cyclic dextrin with a hydrolyzed whey protein will provide the glycogen and amino acids needed for recovery.  

To support recovery when you sleep, drinking a whey protein concentrate or casein protein is a good choice as these will act slower (more time-released) to provide the body with essential nourishment throughout the night. Because you are getting so many essential nutrients and compounds, high-quality protein, and a good source of fat, whey protein concentrate is ideal for supporting a healthy immune system and recovery.  

In conclusion, whether you consume the isolated or concentrated form of whey protein, you will provide your body with a wide range of nourishing compounds to support overall well-being. 

After all these years, it looks like little Miss Muffet and the spider that sat down beside her got it right; you better eat your curds and whey.   

For more information about our protein powders including concentrates and isolates, go here:

Protein Concentrates and Isolates

References:

1. Emerging health properties of whey proteins and their clinical implications: https://pubmed.ncbi.nlm.nih.gov/18187438/
2. Emerging therapeutic potential of whey proteins and peptides: https://pubmed.ncbi.nlm.nih.gov/16729875/
3. Functional food relevance of whey protein: A review of recent findings and scopes ahead: https://www.sciencedirect.com/science/article/pii/S1756464615004570
4. Functional food relevance of whey protein: A review of recent findings and scopes ahead:  https://www.sciencedirect.com/science/article/pii/S1756464615004570
5. Differences in whey protein content between cow's milk collected in late pasture and early indoor feeding season from conventional and organic farms in Poland: https://pubmed.ncbi.nlm.nih.gov/22549884/
6. New opportunities from the isolation and utilization of whey proteins: https://pubmed.ncbi.nlm.nih.gov/8880470/