Called lactoserum in French, whey is a protein derived from cow’s milk. You have most likely already seen it as a liquid cloud on the surface of your yogurt.
Unlike casein, whey is not the most abundant of the proteins found in milk. Yet this ‘whey’ is particularly noteworthy for its rapid absorption and anabolic effects.
Whether you are seasoned athletes, bodybuilders seeking improvement, or simply concerned about your well-being, I explain the advantages of whey isolate compared to regular whey and how it stands out.
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1. Higher-quality production
Resulting from a filtration of the whey, regular whey requires more heat treatments to obtain.
For whey isolate, it involves ultrafiltration and a higher-quality cold microfiltration. This major difference makes consuming it more appealing.
2. A higher protein content
While regular whey contains 75 to 80%, highly filtered whey isolate concentrates 90% protein. This can also justify its higher purchase price.
There are even protein hydrolysates or peptides. This pre-digested form concentrates up to 95% protein. Today, there are formulas of isolated proteins mixed with whey hydrolysates .
3. An optimal amino acid profile
This high protein content provides a superior amino acid profile. The composition in essential amino acids (EAAs) and in BCAAs is indeed greater.
The BCAAs in whey isolate (leucine, isoleucine and valine) amount to at least 5 g per shake. A considerable advantage for meeting muscle needs and promoting post-workout recovery.
The higher the leucine content in the whey , the more you promote muscle building.
4. A low lactose content
The whey isolate is less sweet and less fatty than its counterparts, thanks to the proteins being more concentrated.
Above all, whey isolate is low in lactose: it contains less than 0.5 g of lactose per 100 g.
Devoid of the main sugar present in milk, whey isolate is therefore suitable for lactose intolerance and causes fewer digestive issues than a regular protein.
This is also what makes it more mixable and often less cloying than other proteins. Whey isolate dissolves better in water and without lumps.
5. Rapid absorption
It takes less than 30 minutes to absorb whey isolate compared to 1 hour on average for classic whey.
Whey isolate is therefore a fast-absorbing protein, an excellent option for those who want to optimize their post-workout recovery, but not only.
My tips for consuming whey isolate effectively
For better recovery
Its fast absorption is an exceptional asset for repairing muscle damage. To replenish expended energy, as suggested by this study, prepare your whey isolate shaker after exercise with water.
Its anti-catabolic effect can be enhanced in the presence of carbohydrates, so don’t hesitate to add a piece of fruit or a cereal bar if needed, or some oats to your shake.
To build muscle mass
To promote anabolism, that is to build your muscle mass : take 1 isolate shake upon waking every morning. Then on training days, add a second one after your strength training session.
Its pre-workout use can be useful if you’re fasting: consume a shake 30 minutes to 1 hour before training.
To lose weight
If you want to lose weight, preserving lean mass (muscle) is essential.
Whey isolate can therefore support a weight-loss goal by serving as a protein-rich snack in the morning or at snack time.
Or why not try creating recipes using whey isolate imagined by many fitness influencers.
To prevent muscle loss
From the age of 30, both women and men experience a decline in muscle mass.
This physiological phenomenon called sarcopenia can be limited through sports supplementation, as indicated by this study.
At times, one shake per day, especially in case of injury or reduced physical activity, for example.
To meet your protein needs
If you want to reduce meat consumption or eat too little protein, a chocolate or vanilla shake can be a practical alternative.
I recommend incorporating whey isolate to supplement your daily protein intake, which should be between:
- between 0.8 g and 1.2 g of protein per kg of body weight for non-athletes
- between 1.5 g and 2.2 g of protein per kg of body weight for athletes
Don’t forget that your body should first be nourished by your plate. Food remains the primary fuel for your muscles.
Sources and scientific studies
Duarte NM, Cruz AL, Silva DC, Cruz GM, 2020. Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: a blinded randomized clinical trial (pilot study).
Mahdi Gholizadeh, Abolfazl Shakibaee, Reza Bagheri, Donny M Camera, Hossein Shirvani, Frederic Dutheil, 2023. Isolate Whey Protein Promotes Fluid Balance and Endurance Capacity Better Than Isolate Casein and Carbohydrate-Electrolyte Solution in a Warm, Humid Environment.
Nabuco HCG, Tomeleri CM, Sugihara Junior P, Fernandes RR, Cavalcante EF, Antunes M, Ribeiro AS, Teixeira DC, Silva AM, Sardinha LB, 2018. Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial.
Pasiakos SM, McClung HL, McClung JP et al. 2011. Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis.
Sonja Graf, Sarah Egert, Martina Heer, 2011. Effects of whey protein supplements on metabolism: evidence from human intervention studies.
