Whey Protein Concentrate vs Isolate: Which One Should You Buy?

Whey protein is the most popular supplement for anyone who trains, and for good reason: it is quick to digest, mixes easily and makes hitting your daily protein target a lot simpler. But the label usually says one of three things: concentrate, isolate or a blend. Here is what each one means and how to choose.

What is whey protein?

Whey is the liquid part of milk that is separated during cheese making. It is filtered and dried into a powder that is rich in protein and naturally high in leucine, the amino acid most closely linked to muscle building. How much it is filtered decides whether you end up with a concentrate or an isolate.

Whey protein concentrate

Concentrate is filtered less, so it keeps a little more of milk's natural carbohydrate (lactose) and fat. A typical concentrate is around 70 to 80 percent protein by weight.

• Pros: creamier taste, usually the best price per kilo.
• Cons: slightly fewer grams of protein per scoop, and a bit more lactose.

Whey protein isolate

Isolate goes through extra filtering to remove most of the lactose and fat, which takes it to roughly 90 percent protein. A product like HSF Nutrition 100% ISO Gold Whey Isolate is a good example.

• Pros: more protein per scoop, very low lactose, light and easy on the stomach.
• Cons: costs more, and some people find it a little less creamy.

What about blends?

Many popular wheys combine both. Our own MBN Whey Protein blends isolate and concentrate to give 24 g of protein per 35 g scoop, while Anabolic Research Tri Fusion Whey mixes several whey types. Blends aim for the best of both: good protein per scoop at a fair price.

How to choose

• Best value for most lifters: a concentrate or a blend.
• Sensitive to lactose, or cutting calories: an isolate.
• Taste matters most: start with a blend in a flavour you already like.

Whatever you pick, check the label for protein per serving, the full ingredient list and lab-testing claims, and buy from a store that sells genuine products.

How much protein do you need?

Research on people who strength train suggests about 1.6 g of protein per kilogram of body weight a day is a sensible target for building muscle. For a 70 kg person that is roughly 110 g a day. Whole foods should come first, and one or two scoops of whey is an easy way to fill the gap.

When to take whey

Total daily protein matters far more than timing. A shake after training, with breakfast or between meals all work. Mix with water for fewer calories, or with milk for a creamier shake and extra protein.

Browse all our protein supplements to compare flavours and prices.