Q & A: Which type of protein supplement is best? I’ve heard that whey isolate is better than other types of whey, and that it helps you feel fullest longest?
A: Good question:
· There isn’t one best protein, but there is a worst (collagen).
· All types of whey protein (concentrate, isolate and hydrolysate) are excellent sources of protein.
· All protein helps people feel fuller, and the differences between protein sources will be very small.
Which Whey Should You Go?
There are 3 types of whey protein supplements:
1. Concentrate: made by add a bit of acid (lemon juice, vinegar, etc.) to milk protein and you will get the curds to separate from the whey. Remove the solid curds and you have concentrated whey protein. Facts:
a. In a 120 calorie serving you’ll get 23 grams of protein.
b. This is 77% protein by calories.
c. Availability score:
i. PDAAS 100 out of 100
ii. DIAAS 9 out of 100
d. Least expensive.
2. Isolate: there is a bit of fat and lactose left in the concentrate, and this can be filtered out to further isolate the protein. Facts:
a. In a 120 calorie serving you’ll get 24 grams of protein.
b. This is 80% protein by calories
c. Availability score:
i. PDAAS 100 out of 100
ii. DIAAS 97 out of 100
d. Costs more than concentrate.
3. Hydrolysate: this is semi-predigested protein. Meaning that some of the protein (long strings of amino acids) have been treated with heat and/or enzymes to be broken down into smaller strings of amino acids. Facts:
a. In a 120 calorie serving you’ll get 25 grams of protein.
b. This is 84% protein by calories
c. Availability score:
i. PDAAS 100 out of 100
ii. DIAAS hard to find… but will be very high
d. Most expensive of them all
The isolate will give you one extra gram of protein per serving, which is “better,” but not better enough for it to matter to most people. Most moderately priced whey supplements use concentrate because it allows a lower price point.
Caveat: if you are severely lactose intolerant, then isolate would be the only type of whey I would try. The others are very low in lactose, but if a little bit is going to go a long way in your intestines. Egg white protein or a plant based protein would probably be a better bet.
Bottom Line
· Getting enough protein (and water, and fiber, and sleep) help you feel fuller longer and on fewer calories.
· If your current protein intake isn’t helping you feel full try adding 20 grams to your daily total, which is about 1 scoop of most proteins.
· If that’s not working try getting enough sleep, getting to 25 grams of fiber per day, drinking 2 liters of water per day, limiting temptation, and getting enough steps. One of these strategies might “do the trick,” or you may need to address them all.
· Remember googling articles about protein won’t help you reach your protein goals