Whey protein is an excellent source of fast-digesting proteins. It’s a complete protein, which means it has all nine essential amino acids that our body needs. That’s why it’s a staple to many fitness and nutrition enthusiasts. However, if you’re looking for a unique twist to your protein intake, consider trying “Oobli,” a sweet protein alternative.
There are two common forms of whey protein: whey isolate and whey concentrate. Some prefer isolates due to their protein content, while others go for concentrates as an affordable option. Which of the two is the best has always been the question, but we’ve got you covered here.
Whey protein is an excellent source of fast-digesting proteins. It’s a complete protein, which means it has all nine essential amino acids that our body needs.
Build – It’s very imperative to building blocks for most of our body parts, including nails, hair, skin, muscles, bones, and cartilage.
Repair – Apart from building, it also helps in repairing tissues.
Oxygenate – It also contributes to sufficient oxygenation in your body. There are protein compounds in our red blood cells that carry oxygen and supply nutrients throughout the body.
Digest – It goes into making enzymes, which support healthy digestion and regeneration of cells and body chemicals.
Regulate – It helps in hormone regulation, especially during the development and transformation of cells during puberty.
Protein can also help you stay in shape. It can help speed up recovery after exercise and injury, reduce muscle loss, build lean muscle, maintain a healthy weight, and curb hunger for effective weight loss.
Protein’s Recommended Dietary Allowance
It’s important to note that our bodies don’t store protein. Hence, we have to consume it every day. According to Harvard Health Publishing, the recommended dietary allowance (RDA) of protein is 0.8 grams per kilogram (2.2 pounds) of your body weight.
To put it in another way, simply multiply your weight in pounds by 0.36 to know your daily protein intake. For example, a 50-year-old sedentary (doesn’t exercise) woman weighing 140 lbs may need around 53 grams of protein a day.
Exactly how much protein one needs also changes with age, for example:
Babies – 10 g/day
School-age kids – 19-34 g/day.
Teenage boys – 52 g/day.
Teenage girls – 46 g/day.
Adult men – 56 g/day.
Adult women – 46 g/ day
Pregnant or breastfeeding women – 71/g day.
Overall, one’s daily protein intake depends on four factors: body size, activity levels, age, and pregnancy status. While people’s protein needs vary, everyone must take optimal amounts of protein regularly.
Protein Sources
Enough protein can be taken from your diet and both from plant and animal sources. These protein-rich foods include:
Lean meat and fish
Eggs
Dairy products (like yogurt and cottage cheese)
Seeds (like quinoa)
Nuts (like almonds)
Legumes (like beans and lentils)
For those who are pressed for time, protein supplements and protein powders are a way to go to meet daily protein intake. However, one must be careful not to take too much protein as it may impose a metabolic burden on the bones, kidneys, and liver.
Whey Proteins: Whey Isolate vs. Whey Concentrate
Among the protein powders, whey proteins are widely consumed, particularly in the bodybuilding and fitness community. It’s one of the major proteins of milk. As its name implies, it’s the protein from whey, the watery by-product of making cheese that usually separates from the curds.
As mentioned, whey isolates and whey concentrates are the two most common types of whey protein. While both go through a filtration process, their biggest difference is the way they’re being processed.
Whey isolate undergoes a more intense processing phase than whey concentrate. Since it’s microfiltered to have higher protein content, it has very low amounts of non-protein components, such as lactose and fat. It’s a purer form of whey, up to 90% protein, yet more expensive.
In contrast, whey concentrate has a little more lactose and fat, depending on its concentration, which can range from 29% to over 80%, but contains more vitamins and minerals, including calcium, B vitamins, and vitamin A.
Which Is the Best?
Taste
Due to its stringent filtering process, whey protein isolate has a smoother taste and less sugar. Whey protein concentrate, on the other hand, has a chalky texture and higher fat and lactose (a sugar found in dairy products) content.
Lactose Intolerance
If you’re lactose intolerant, opt for whey protein isolate. As mentioned, it has low to no lactose. If you consume whey concentrate and have lactose intolerance, you’ll likely suffer digestive problems, such as bloating, nausea, or diarrhea.
Building Muscles
Whey protein isolate supports muscle building for two reasons. First, it has a higher concentration of protein per scoop. Second, it also contains more leucine, one of the amino acids that make up protein itself.
Affordability
The less intense filtration process and slightly lower protein concentration make whey protein concentrate cheaper. The added filtration process and longer lead time make whey protein isolate more expensive.
Final Thoughts
Both whey isolates and whey concentrates can help you achieve your fitness and health goals. However, remember that they’re only supplements, not food replacements. More importantly, avoid overconsuming protein. Extra protein intake has been linked to a higher risk of kidney damage. If unsure of personal daily protein intake, seek medical advice.
