Whey protein is prized for its ability to build lean mass and speed up post-workout recovery. When combined with resistance training, it promotes hypertrophy, or muscle growth, and it may enhance sports performance, per a 2017 review published in the Journal of the International Society of Sports Nutrition. Researchers recommend 1.4 to 2 grams of protein per kilogram of body weight per day to build mass and strength. Higher intakes of up to 3 grams per kilogram may improve body composition, or fat-to-muscle ratio.
But not all protein is created equal. When it comes to whey concentrate versus isolate, it's important to consider nutritional value. Whey concentrate is 25 to 89% protein by dry weight, according to the U.S. Department of Agriculture. Whey isolate, by comparison, boasts at least 90% protein. That's quite a difference! Moreover, this product is lower in carbs, fat, lactose, and cholesterol than whey concentrate, explains sports nutrition advisor Kyle Crowley (via The Protein Works).
Both types of protein are easily digestible and can be used before, during, or after training. However, whey isolate may be a better choice for those with lactose intolerance. As WebMD notes, much of the lactose and carbs in this supplement are removed during processing. The downside is that either product may contain added sugar and fillers. Dietary supplements, including whey protein, don't require FDA approval before going on the market. Therefore, it's your responsibility to check the label and research the ingredients used.
