Whey Protein Isolate

What Is Whey Protein Isolate?

Whey protein isolate comes from the liquid part of cow’s milk which separates during the cheese-making process. This liquid part of the milk is known as whey. Whey is a group of 8 proteins: beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, immunoglobulins, bovine serum albumin, lactoferrin, lactoperoxidase and lysozyme. Whey makes up approximately 20% of milk’s protein content and casein makes up around 80% (1).

The reason this liquid separates during the cheese production process is because the fatty parts of the milk conjugates. Originally, this liquid was a waste product of cheese processing. However, whey became a sought-after commodity due to its protein, minerals and lactose (2).

Whey protein isolate (WPI) undergoes more processing than traditional whey protein concentrate (WPC). The liquid whey which is separated goes through filtration, this process removes fat, lactose, minerals and water from the whey. Next, the protein is micro-filtered to become whey concentrate. And then it is ultra-filtered to become whey protein isolate. In these two filtration processes fat and lactose is further removed from the whey. Each time the percentage of protein in the whey becomes higher. With whey protein isolate having a protein content of around 90% (3). Next the liquid is transformed into protein powder through a process known as spray drying (4). Once in powder form the whey can have flavouring added to it and be packaged ready for consumption. The most common flavourings used are vanilla, chocolate, strawberry and salted caramel.

Whey isolate can be used by nearly everyone although it may not be suitable for individuals following certain diets and those suffering from a milk allergy or lactose intolerance (due to being an isolate, whey isolate contains less lactose than whey concentrate).

Overall whey protein isolate is a great way get extra protein into your diet. It is a complete protein containing all of the essential amino acids. And is also high-quality protein source. The protein content per gram in whey protein isolate is superior to most other protein supplements. And it has low fat, lactose and carbohydrate levels. This makes whey isolate an ideal supplement for a variety of people including, athletes, bodybuilders, fitness enthusiasts and people aiming to lose weight.

Benefits Of Whey Protein Isolate

Promotes Fat Loss And Preserves Lean Muscle

Whey isolate has been found to promote fat loss and preserve muscle mass. In a study of two groups following a 500-calorie reduced diet. Subjects taking whey isolate lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage. Because subjects taking whey isolate lost 6.1% of their body fat mass (5). Another study found the consumption of whey isolate reduced high-fat diet induced bodyweight gain (6).

Supports Weight Loss

Whey isolate can assist with weight loss. One study found consuming 20g of a whey protein supplement could help individuals reduce the number of calories they consume in a day. This is beneficial as it will assist with the maintenance of the all-important calorie deficit essential for weight loss. This research also found taking more than 20g did not result in a measurable increase in satiety or a decrease in food intake (7). This means if you are taking whey isolate solely for supporting weight loss, just one serving per day should be sufficient for giving you the benefit of increased satiety. It has also been found whey protein supplementation prior to eating resulted in caloric compensation being 62% lower when compared to no supplementation (8). Caloric compensation refers to adjustments in intake in response to changes in the caloric content of a preload. In the study above the preload was whey protein.

Additional research has found whey protein isolate can reduce appetite in both normal weight and obese subjects. It was found whey protein significantly induced more satiety and less hunger (9, 10). According to some studies, the reason for this is bioactive peptides or amino acids, deriving from the digestion of whey protein, would bind to specific receptors, particularly the so-called amino acid taste receptors. This would stimulate specialised entreroencdocrine cells, present into the gastro-intestinal wall, which post-prandially respond by secreting anorexigenic gastrointestinal peptides (11).

Protein has the potential to play a key role in several aspects of body weight regulation (12). Evidence suggests a moderate increase in dietary protein through whey supplementation, combined with physical activity and a calorie controlled diet may improve the regulation of body weight in the following ways:

1) The body favouring the retention of fat-free mass instead of fat mass

2) Reducing the energy efficiency with respect to body mass regained

3) Increasing Satiety

Can Reduce Cholesterol Levels

Whey isolate protein powder has shown some evidence of reducing cholesterol. Over a 12-week period research found decreased total cholesterol (TC) and low-density lipoprotein (LDL) cholesterol levels in subjects taken whey isolate compared with those who took casein protein and the control group. Whey isolate also decreased plasma triacylglycerides (TAG), fasting insulin levels and insulin resistance when compared with the control group (13).

Aids Muscle Recovery

The high protein content of whey isolate protein powders can greatly assist with muscle recovery. Whey protein has been found to accelerate the recovery of muscle function following resistance training (14). There is robust evidence relating to taking protein pre-workout and/or post-workout contributing to significant increases in muscle protein synthesis. However, calorie intake and protein intake play the most crucial dietary roles in adapting to exercise over the long term. Once these two factors are accounted for it appears pre- workout and post-workout protein consumption plays a potentially useful role in achieving optimal physical performance. This is achieved by accelerating the recovery process following both resistance training and endurance exercise (15).

The relationship whey isolate has with recovery rather than strength or muscle development is particularly useful to endurance athletes and those in weight governed sports. The reason for this is assisting recovery would be more beneficial to their performance than the increase of strength and muscle. This would make it more beneficial to focus on using whey to improve recovery. This would make the timing of their protein supplementation extremely important, meaning for maximum benefit they would want to consume whey isolate in the peri-workout period. Additionally, there is evidence of increased resting energy expenditure (REE) and improved VO₂ max  the next morning.

Faster Digestion Than Other Protein Powders

Whey isolate like whey concentrate is a soluble protein which increases the speed of protein digestion and amino acid absorption when compared with other protein powders (16). After whey protein ingestion, the plasma appearance of dietary amino acids is fast, high, and transient. This amino acid pattern is associated with an increased protein synthesis, increased oxidation and no change in protein breakdown. A rapid rise in amino acids may help build muscle and develop strength.

Assists With Blood Pressure Reduction

The use of whey protein has been shown to assist with the reduction of blood pressure. A study found 24 hours after the consumption of a whey protein shake subjects showed a significantly lowered systolic blood pressure (SBP) and diastolic blood pressure (DBP), central and peripheral SBP, and mean arterial pressure. Additionally, compared to the control group whey protein contributes improved endothelial function, a reduction in adhesion molecules, vascular biomarkers of risk, and improved blood lipids (17).  

Interestingly this study found modest improvements in the risk markers associated with cardiovascular disease. Although these improvements were modest, they show there is potential for dietary supplements such as whey protein to improve public health.

It has also been found whey protein contributes to a significantly decreased SBP in pre and mildly hypertensive adults who are overweight or obese. The way in which whey protein effects both weight and body composition plays an important role in the regulation of blood pressure (18).

This makes whey protein shakes interesting dietary supplements for those who are overweight or obese and mildly hypertensive as they will be able to get the dual benefit of assistance with weight loss and the reduction of blood pressure.

What Is The Difference Between Whey Isolate And Concentrate?

The difference between whey isolate and whey concentrate is whey isolate has a higher percentage of protein per serving, lower lactose levels, less carbohydrate and less fat. The reason for this is because whey isolate goes through extra processing. Both start as the liquid by-product known as whey which is collected during the cheese making process.

Without this extra processing known as ultra-filtration whey isolate would remain as whey concentrate which would contain approximately 70%-80% protein with rest being made up of carbohydrates and fats. But, once whey isolate is produced after ultra-filtration the fat and carbohydrate content is significantly reduced leaving up to 90% protein. This process also results in a lower lactose content. However, research has found both whey isolate and concentrate protein powders, have lactose levels which are low enough to not cause lactose intolerant individuals issues (19).

Another difference between whey isolate and whey concentrate is the cost. Most of the time, whey isolate is more expensive than whey concentrate. The reason for this is the extra processing used to manufacture whey protein isolate which results in a powder with a higher protein purity.

How Can Whey Protein Isolate Help With Muscle And Strength Development?

Whey protein is best known for its use as a supplement to assist with muscle growth and strength enhancement. It is often associated as a supplement predominantly used by athletes, gym enthusiasts and bodybuilders.

Whey isolate is a form of whey protein which has been through ultrafiltration to give a higher protein content per gram of weight. This supplement can provide all the benefits of whey protein with a lower amount of carbohydrates, fat and lactose per gram consumed.

Stimulates Muscle Protein Synthesis

The extra daily protein intake when supplementing with whey isolate helps stimulate muscle protein synthesis. Research has found proteins and amino acids are primarily responsible for stimulating muscle protein synthesis (22). The protein in whey isolate is broken down into amino acids which are used by the body to repair and grow new muscle fibres. When whey isolate consumption is coupled with resistance training the supplement helps the repair of the muscle fibres damaged during the training. Over time the body adapts by increasing the size and strength of the muscles. Whey proteins have been found to be effective ingredients for stand-alone supplements and protein bars, to support muscular growth and maintain skeletal muscle mas (22).

Faster Absorption When Compared To Other Proteins

Whey protein has been found to be absorbed faster than other types of proteins. When a study compared it to casein, the findings were the plasma appearance of amino acids was fast high and transient. Whey protein ingestion stimulated protein synthesis by 68%, while casein ingestion stimulated protein synthesis by 31% (23). Whey is a “fast-acting protein” with an absorption rate estimated to be 10 grams per hour. This causes a rapid availability of amino acids which will tend to spike muscle protein synthesis (24). This has led researchers to conclude whey protein supplements have a greater initial benefit for protein synthesis (25). This faster protein synthesis makes whey isolate particularly beneficial to those seeking strength or muscle gains as the resistance training undertaken breaks down muscle fibres. The reason for this is the faster absorption rate of whey isolate protein powder allows for the faster repair of the damaged muscle fibres which will eventually lead to gains in strength and muscle development.

Releases The Anabolic Hormone Insulin

The ingestion of whey protein has been found to increase the release of the hormone insulin (26). Research has found insulin to be a potent anabolic stimulus for muscle proteins. And insulin deficiency leads to a protein catabolic state with a loss in muscle mass (27). By consuming a supplement such as whey protein isolate the release of the anabolic hormone insulin rapidly activates protein synthesis (28).

Has High Levels Of Leucine

Whey protein isolate is high in the amino acid leucine. Leucine is one of the branched-chain amino acids and is known to have anabolic effects on protein metabolism by increasing the rate of protein synthesis. Leucine has also been found to decrease the rate of protein degradation in resting human muscle (29). Research has found the co-ingestion of protein hydrolysate with leucine resulted in a greater stimulation of protein synthesis when compared the ingestion of protein hydrolysate alone (30). This suggests the consumption of whey isolate which contains high levels of both protein and leucine will lead to greater muscle protein synthesis than taking a protein supplement which does not contain high levels of leucine.

Are There Any Potential Side Effects From Taking Whey Protein Isolate?

Whey protein isolate is a very safe supplement for most people. It has been widely used for decades as a supplement by people wanting to get extra protein into their diets.

Nausea, stomach pain, stomach cramping, diarrhoea and severe flatulence (often referred to as ‘protein farts’), are sometimes reported by people who take whey protein supplements. In most cases this is down to the lactose content in the protein shake. This can be caused by an allergy or over consumption.

However, researchers have found the lactose content in whey supplements should not cause issues for those with lactose intolerance (19). This is especially true with whey isolate as the extra processing has made the lactose content even lower than standard whey protein powders. Those who continue to suffer negative side effects from whey isolate can switch to a plant based powder. Of course, if the side effects are severe or do not go away after switching to a plant based powder, seek medical advice.

Another common concern about the consumption of protein powder is the possibility of kidney damage and a contribution to osteoporosis. However, research has found dietary proteins are as important as calcium in the presence of an adequate vitamin D supply when it comes to bone health and the prevention of osteoporosis (20). In addition to this, research has found no evidence linking protein intake in healthy individuals to the initiation or progression of renal disease (21). Despite this anybody with kidney or liver issues should seek medical advice before adding whey protein isolate into their diet. For healthy individuals without allergies whey protein isolate can be consumed safely as a supplement to a healthy diet.

Whey Protein Isolate Summary

Whey isolate is a premium whey protein which has as much as 90% protein content per serving with reduced levels of carbohydrates and fats. It is ideal for those who want a quality protein source whilst limiting their intake of any of the following: carbohydrates, fats and lactose. Whey isolate contains all the essential amino acids and can support a wide variety of goals. This includes lean muscle growth, improved athletic performance and weight loss. Whey protein isolate is an excellent health and fitness supplement with numerous benefits backed up by scientific research.

Whey Isolate FAQ's

How Is Whey Isolate Made?

Whey is a by-product of the cheese-making process. This by-product is filtered to remove nearly all the bacteria, fat and lactose content. This is further processed with additional filtering to give whey isolate. This is isolated protein with an extremely low fat, lactose and carbohydrate content. The protein content of this isolated protein will be around 90%. It is transformed into a powder through spray drying.

Does Whey Isolate Contain Dairy?

Yes, whey isolate contains dairy. It is derived from cow’s milk.

Is Whey Isolate Lactose Free?

No, whey isolate is not lactose free. However, it has lower levels of lactose than whey concentrate and may not effect some people with a mild intolerance to lactose.

Can Whey Protein Assist With Muscle Gain?

Whey protein isolate helps get extra protein into your diet. This helps promote protein synthesis. If you are working out regularly, consuming enough protein and have a balanced diet which results in a calorie surplus you will gain muscle.

How Does Whey Isolate Work?

Whey isolate is a source of protein like any other. It helps promote protein synthesis. And provides the building blocks, the body needs to repair and build muscle tissue. Research has also shown the use of whey protein can improve satiety and help improve body composition.

Is Whey Isolate Keto Friendly?

Yes, whey isolate like whey concentrate is keto friendly. A lot of people use whey to help reach their protein intake goals on a keto diet.  The low carbohydrate content in whey isolate makes it a particularly keto friendly supplement.

Are Whey Protein Isolate Shakes Healthy?

All whey protein shakes are healthy when taken as a supplement to a healthy well-balanced diet. Whey is a simple way to increase your daily protein intake. Benefits of this include improved satiety, the maintenance of muscle mass and assistance with muscle growth. Of course, if you have any allergies it is important to check the supplements nutritional information to make sure the protein you chose is suitable for you.

What Are The Different Flavours Of Whey Protein Isolate Available?

There are several different flavours of whey protein isolate available. The most popular include chocolate, vanilla, strawberry, salted caramel and banana flavour.

What Is The Best Time Of The Day To Take Whey Protein?

Whey Protein can be taken at any time of the day. Popular times of the day to take protein supplements include pre and post workout. The benefits of taking protein supplementation in this peri-workout period are supported by numerous studies. There is also research to suggest consumption before sleeping assists with recovery. It is also effective to consume a protein shake when it is not possible to find a source of high quality nutrition.

Can Whey Isolate Help With Weight Loss?

Yes, whey protein isolate can help with weight loss. Maintaining a calorie deficit is vital when losing weight and protein contributes to increased satiety. increased satiety makes more likely you will maintain a calorie deficit. Additionally, the extra filtering in the process of manufacturing whey isolate results in a protein shake with a lower carbohydrate and fat content when compared to whey concentrate.

Is Whey Isolate Suitable For A Low Carb Diet?

Yes, whey isolate has a low carbohydrate content and is suitable for those following a low carb diet.