Whey Protein Isolate vs. Concentrate: What's The Difference & Is One Better?

In this article, protein research experts compare the benefits and potential side effects of taking whey protein isolate vs. concentrate. They also cover whether whey protein isolate or concentrate is better for muscle gain and how much to take as a beginner.

Whey protein is considered a complete protein since it has all nine essential amino acids1, including the branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—for optimal muscle growth.

"Concentrates are the most basic form of protein supplement. They have few additional steps, are lower in cost, and are spray-dried, making them safe for human consumption," David Church, Ph.D., an assistant professor at the University of Arkansas for Medical Sciences, explains to mindbodygreen. "Isolates, on the other hand, have additional manufacturing steps that remove most carbohydrates and fat and are at least 90% protein."

In addition, both whey protein isolate and concentrate are processed to remove other nutrients like fats and carbs for increased protein content.

The one exception is if someone is lactose intolerant, "then they may experience gas, bloating, and gastrointestinal distress with concentrate," Phillips adds. "But [they'll feel it] less than if they drank the volume of milk to get the same amount of protein."

This is important because humans must acquire essential amino acids5 through diet since our bodies don't produce enough.

"If you take 20 to 30 grams of protein from a whey protein isolate or a whey protein concentrate, your training adaptations will be the same," states Church.

Whey protein isolate is considered a more premium product. It tends to be more costly since it undergoes a longer manufacturing process, resulting in higher protein content. "Generally, isolates are more expensive since they have a higher protein concentration," says Church.

As mentioned above, whey protein isolates have higher protein content than concentrate. Typically, whey protein isolate contains 90 to 95% protein, while concentrate contains 70 to 80%.

Since whey protein isolate is more processed, it contains less lactose and fewer carbohydrates and fats. As a result, whey protein isolate tends to have less than 1% lactose, making it a safer (but still not entirely lactose-free) option for those with lactose intolerance.

Since whey protein concentrate is more calorically dense and contains other nutrients, it can be more filling than isolate. "Due to the higher total product needed, lactose, carbohydrate, and fat content, whey protein concentrate can be more satiating than whey protein isolates," says Church.

Your health and fitness goals might also impact which one you choose. "If someone is trying to gain mass and eat in a caloric surplus, ingesting whey protein isolate might be preferred since you won't feel as full due to the lower lactose, carbohydrate, and fat content," explains Church.

"Find a whey protein with all the essential amino acids in the required range," adds Church. Ideally, the product should provide 20 to 30 grams of protein per serving7 with 2.5-3 grams of leucine for optimal MPS8.

Whey protein is a fast-digesting, easily absorbed dietary protein supplement. The two most common forms are whey protein and isolate. Both are beneficial for recovery and physical performance but differ in protein concentration and how they're processed. Regardless of your health and fitness goals, supplementing whey protein in its isolate or concentrate form can help you meet your daily protein needs.