Types of Whey Protein
There are many types of protein supplements out there, with a wide price range. Which type of protein is the is best suited for you, we shall discuss 3 common types of whey protein in the following.
Whey Protein Concentrate
Whey concentrate is made through ultra-filtration, this enables the significant removal of lactose and fats whilst retaining the larger molecules of protein. Typically, off the shelves whey concentrates usually contain about 70% to 80% protein.
This source of whey protein is considered to be the cheapest. However, people who tend to have a weak digestive system or lactose intolerance might want to consider staying away from this type of protein as there are still enough traces of lactose that can cause a negative reaction.
Whey Protein Isolates
This form of whey protein tend to be more expensive but has a significantly higher protein content. Created through a more stringent filtration process, enabling 90% or higher protein content retention. It is also much lower in fat and contains little or no lactose, making it suitable for those who are lactose intolerant.
Whey Isolates are also generally lower in carbohydrates and sugar which makes it ideal for those on a low carb diet.
Absorption rate is also faster, ensuring nutrients are rapidly digested when consumed pre or post workout.
Hydrolyzed Whey Protein
This is the highest grade and most expensive type of whey protein. The production process involves the breaking down of long protein chains into shorter ones called peptides.
Whey protein in this form is said to more efficiently absorbed by the body than the rest. A study showed that Hydrolyzed Whey Protein is capable of accelerating muscle glycogen recovery more significantly than the other types of whey protein. Similar to isolate, it is also low in lactose and fat content.
Other Sources of milk based protein
There are other sources of milk-based proteins other than the whey protein genre, they are namely :
It has the ability to release a consistent stream of amino acids to the body over a span of a few hours. This sort of protein is typically recommended to be taken before bed as it helps the body maintain a level of anabolism throughout the night.
A study concluded that casein might also be able to aid in weight management. Participants who were given higher levels of casein protein reportedly experienced higher metabolic rates through their sleep cycles. They were also able to attain 33% higher satiety levels during the day.
Milk Protein Isolates / Concentrate
This genre of protein source is obtained through the membrane filtration of dairy proteins directly from fresh skim milk. This calcium rich blend contains similar casein and whey protein profile. Considered to be the least popular and typically not as widely available in supplement stores.
Also read: Where to Buy Protein Powder in Singapore
Do seek the appropriate medical advise before embarking on your protein supplementation. Do take note that supplementation can have varying effects on different individuals, what works for one, might not be as effective when consumed by another.
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)