Concentrate vs Isolate | Which Protein Shake is Best?

The preaching of protein, that’s pretty
much what PictureFit has been all about for a few years now. And no doubt you’ll always have me touting
protein’s importance for virtually all types of fitness goals. If you wanna get stronger, build muscle, or
even burn fat, having more protein is almost always a good idea. But, as some of you can profess, it might
be tough to get all of our protein just from the food we eat. That’s where the good ol protein supplements
come into play. One of the only handful of fitness supplements
that I deem worthy of your money. And if you ask around, most will tell you
the right “whey” to supplement protein is with WHEY protein, a protein source naturally
found in milk. However, once you do dive into the world of
whey protein supplements, you might bump into one common issue:
Which whey protein should you choose: whey concentrate or whey isolate? In this video, we’re gonna break down the
differences between these two types of whey and see which whey YOU should lean. But before we do that, I wanna give a quick
shoutout to the PicFit shop. If you ever wanted to support my endeavor
to continue delivering easily digestible fitness content to you and everyone else, then please
come check out the PicFit shop today. All purchases will directly support this channel. Rock some of the cool shirts, and for being
awesome, go ahead and take 10% off on me with the code PFIT10. Thank you. Alright, first let’s talk about whey concentrate. Whey concentrate, as you might guess, is made
by “concentrating” the milk proteins in whey. After processing steps like microfiltration,
whey concentrate will typically yield 80% protein by weight with the other 20% consisting
of milk sugars, fats, and flavoring ingredients. Double chocolate is my personal favorite. But the most important thing to take note
here is one of the milk sugars, the infamous lactose. Then, there is whey isolate, which ISOLATES
the milk proteins even further through processes like ion exchange filtration and ultrafiltration. This leads to a spicy yield of 90% or greater
protein by weight, higher than concentrate’s 80%. The extra filtration also removes virtually
all the fat, but more importantly, it gets rid of most if not all of the remaining lactose. Other than that, there’s really no other
significant difference between whey concentrate and whey isolate. Both share the same amino acid profile and
both have extremely high levels of absorption and digestibility. Both have the same immunoglobulins and lactoferrins
that are good for general health. In terms of fitness, both whey protein variants,
and protein in general, can aid in exercise recovery with no data showing one being better
than the other. In terms of body composition, well, unfortunately,
we don’t have much research comparing the two directly to one another. What we do have is plenty of data looking
at each separately and comparing them to isocaloric controls. And when it comes to this, again, both seem
to get the job done just as good as the other. In essence, they are still what they are,
protein. Total protein intake, be it from whey concentrate,
isolate, or just whole foods, is what matters most. Now, a systematic review just released this
year, 2019, did find that, after investigating 8 different whey protein studies, for fat
loss, whey concentrate actually had an upper hand. But, the researchers did make it clear that
these studies had a very high risk of bias due to low methodological quality. Simply, they were saying that these studies
might have unintentionally implemented experimental practices that would have jeopardized objective
results. So, we should take the findings of greater
fat loss from whey concentrate with a very big grain of salt. Now to answer the question: Which whey, concentrate
or isolate, should YOU take? When we take everything into consideration,
whey concentrate makes the most sense for most people. It provides virtually the same fitness benefits
as isolate, both in recovery and muscle growth, while having a potentially greater benefit
in fat loss, keyword POTENTIALLY. But most importantly, it’s usually less
expensive. Now, there are still cases where whey isolate
makes more sense. Remember, whey isolate has little to no lactose,
which is perfect for those dealing with any degree of lactose intolerance. Whey isolate also has more protein per serving. For those, especially athletes, that need
to meticulously account for every gram of protein in their supplements, then whey isolate
is the better choice. Just be aware that you will have to spend
a bit of a premium for these small differences. For everyone else, again, concentrate should
work just fine. Let me know what you think about whey concentrate
and isolate. Is there one that you personally prefer? Shoot your answer in the comments. If you enjoyed this video, please give it
a whey big thumbs up and share it with your concentrate loving friends. Subscribe for more fitness videos. As always, thank you for watching, and GET