In the previous post I told you about how to choose the right product, in this I will tell you which kind of protein is best for you?
For that we need to discuss about the types of protein available in market. There are milk based protein like whey, then there is beef protein & collagen protein. Lots of Vegan proteins also available like pea protein, rice protein, soy protein & hemp protein. In this post I will discuss Types of Whey protein available in market.
Whey protein comes in different form like whey concentrate, whey isolate & whey hydrolysate. Few brands have come up with Grass fed hormone free whey protein.
Whey Protein Concentrate (WPC): WPC is the most cheapest form of protein as it not processed or ultra filtered to get isolate form. The protein content of WPC ranges maximum to 80% with higher lactose and fat content as compared to Whey protein Isolate (WPI). The lactose can give frequent visit to washroom for people with lactose intolerance or people who are sensitive to milk or milk products. Only problem with Protein powders containing WPC have added milk powder to increase the weight content and bulk. If you don’t feel gas, bloating, diarrhoea or upset stomach after having WPC and you are worried about your pocket then WPC is best choice. Just look for ingredient list as mentioned in Part 1.
Whey Protein Isolate (WPI): WPI is refined form of WPC with lactose, fat and other things removed from WPC through ultra or micro filtration or ion exchange process and is more concentrated in protein content ranging from 90-95%. Its expensive but more easily digestible and usually contain less than 1% of lactose and manufacturers don’t add anything to it. It has high solubility then WPC and get rapidly absorbed after ingestion faster than WPC. The most important bioactive part of WPI are immunoglobulins, lactoferrin, glycomacropeptides, lactoperoxidase and sphingolipids which acts as antiviral and anti fungal agents and protects us against many pathogens. Most of research regarding health benefits of whey is done using WPI. Though the WPI is almost double the cost of WPC but health benefits without any gastric distress is worth paying for. Many grass fed hormone free protein with less than 1% lactose is available in market with clean label and no artificial colours and flavours.
Whey Hydrolysate: Hydrolysed whey is highly processed protein where bonds between amino acid has been broken down further by treating it with acid, enzymes or heat. The companies claim that its pre-digested protein and is lactose and fat free. It is more expensive than WPI. One study showed that it has highest and most fastest absorption rate and therefore it can be great substitute for BCAA in between the workouts to aid muscle repair and recovery during strenuous workout. The only problem with hydrolysates are that they are very bitter in taste and so companies has to use extra flavouring and sugar to mask the bitterness.
Conclusion: Money is the biggest factor for most people when buying Whey protein but if you don’t have money part I will go for both Isolate as post workout protein shake and Hydrolysate as Intra workout thing. This will serve two purpose which is important for me no gastric distress, no bloating plus immune enhancing health benefits of WPI. I don’t like BCAA for Intra workout as most BCAA have artificial colours and flavours because BCAA as raw is extremely bitter and taste like chewing paracetamol. I have seen many people start yawning after having BCAA. For Intra workout complete amino acid profile (hydrolysate) product is better than just BCAA (leucine, isoleucine and valine). But if you have money restriction and you have no gastric issue after having it then WPC will serve the purpose