Whey Protein Concentrate Vs Whey Protein Isolate: What’s Best for You?
Which protein powder is best? Let’s find out!
If you're in your late 30s, 40s, or early 50s, you may be noticing changes in your body—shifts in muscle tone, metabolism, and even how you digest certain foods. These changes can be tied to perimenopause, the transition leading up to menopause, where hormones fluctuate, affecting everything from energy levels to muscle mass.
As more women are turning to protein powders to supplement their dietary intake (not that this is necessary, but a lot of women like the convenience) I have been receiving more questions about which type is best, particularly the differences between Whey Protein Concentrate and Whey Protein Isolate. Let’s break it down.
What is Whey Protein?
Whey protein comes from milk and is a complete protein, meaning it contains all nine essential amino acids your body needs. It’s an excellent source of leucine, an amino acid that plays a key role in muscle repair and maintenance—something especially important as we lose muscle mass with age.
The two most common forms you can buy as a supplement are whey isolate and whey concentrate. The difference between WPC and WPI comes down to how they’re processed and their nutritional composition.
Whey Protein Concentrate (WPC)
Processing: WPC is created through filtration that removes some of the water, lactose, and fat while keeping much of the natural nutrients intact.
Protein Content: Typically 70-80% protein.
Fat & Lactose: Contains small amounts of fat and lactose, which may cause digestive discomfort for those who are lactose-sensitive.
Cost: More affordable compared to WPI.
Whey Protein Isolate (WPI)
Processing: Undergoes more extensive filtration, removing almost all the fat and lactose, leaving behind a purer protein.
Protein Content: Typically 90-95% protein.
Fat & Lactose: Virtually fat-free and lactose-free, making it easier to digest for those with lactose intolerance.
Cost: More expensive due to additional processing.
Which One Is Best for You?
Both WPC and WPI can support muscle strength, recovery, and overall health—but choosing the right one depends on your needs.
✅ Benefits of WPC:
Very high-quality protein source.
Cheaper.
Better for use in smoothies, baking, or cooking (due to the small amount of fat and carbohydrate).
✅ Benefits of WPI:
Very high-quality protein source.
Lactose free.
A higher protein-to-calorie ratio with minimal fat and carbs.
A faster-absorbing option post-workout.
If Whey Protein Isolate Absorbs Faster, Is It The Better Option?
In practical terms, this difference is negligible and mainly relevant for high-level athletes or bodybuilders who are meticulous about their nutrition. Also, increased bioavailability of WPI does not mean WPC is not well absorbed, both are well absorbed and good quality sources of protein.
So What Does Matter?
In short: the bigger picture!
Ensuring that you have adequate total protein intake evenly distributed throughout the day, is far more important than worrying about the minor practical implications of isolate Vs concentrate. Please remember that protein powders are supplements and therefore they should be used as a SUPPLEMENTARY source of additional nutrition “as needed”. The absolute priority should always be first addressing your intake of protein and other essential nutrients through food before you start taking a protein powder, let alone worrying about whether isolate or concentrate will serve you better.
Additional Considerations: Taste & GI Comfort
Another consideration with protein powders is their taste - if you don’t like the taste, it is unlikely you will want to use the powders consistently and the potential benefits from taking them will therefore be diminished. A lot of this will be personal preference and brand dependent so consider ordering sample packs before you dedicate to any larger bags.
In addition, some protein powders include sweeteners which can cause gastrointestinal upset. If you are noticing changes such as bloating, flatulence or diarrhoea after commencing a protein powder, check the label and consider changing to an unflavoured version (you can always blend with fruit, coffee or other types of flavouring as an alternative).
In conclusion
As always, whether you will need to use protein powders, and which one is right for you is a very much dependent on your individual circumstances. However, for both myself and my clients I will usually recommend the whey concentrate over the whey isolate. The reason for this is boils down to the fact that the differences between the effects of these two powders is negligible when it comes to practical terms and therefore in my opinion, doesn’t justify the significant difference in price.
And remember—protein is just one piece of the puzzle. Pairing it with resistance training, balanced meals, and optimal sleep will always ensure the best outcome for you as you navigate this phase of life and beyond.
Want to know more about whether protein powders are right for you? Need evidence-based advice on appropriate timings, dosages and how to optimise your dietary intake overall?
Book a free 15-minute Discovery Call with me today and we can work together to create an optimal nutrition plan based on your unique needs.
References:
Black, K. E., & Matkin-Hussey, P. (2024). The Impact of Protein in Post-Menopausal Women on Muscle Mass and Strength: A Narrative Review. Physiologia, 4(3), 266-285. https://doi.org/10.3390/physiologia4030016
West, D. W. D., Abou Sawan, S., Mazzulla, M., Williamson, E., & Moore, D. R. (2017). Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients, 9(7), 735. https://doi.org/10.3390/nu9070735
A. Castro, L. H., S. de Araújo, F. H., M. Olimpio, M. Y., B. de B. Primo, R., T. Pereira, T., F. Lopes, L. A., B. S. de M. Trindade, E., Fernandes, R., & A. Oesterreich, S. (2019). Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners. Nutrients, 11(9), 2047. https://doi.org/10.3390/nu11092047
Fernando Naclerio & Marcos Seijo (2019) Whey protein supplementation and muscle mass: current perspectives, Nutrition and Dietary Supplements, , 37-48, DOI: 10.2147/NDS.S166195
Please note: This blog is intended for educational purposes and should not replace personalised medical advice. Consult a qualified healthcare provider for individual concerns.
