Whey Concentrate

Whey protein concentrate is the world's most popular protein powder! It's an affordable option for bodybuilders to build muscle mass and improve recovery at a low cost. You can consume it at any time of day, whether as a snack, before or after training.

What is whey concentrate?

Whey protein concentrate is a form of whey protein obtained from milk during the cheese making process. It typically contains between 70 and 80% protein , with the remainder being fat, lactose (milk sugar), and water. Whey protein concentrate is valued for its good balance between protein content and affordability. Whey protein concentrate is a protein powder known for being:

• Economic
• Effective
• With a high biological value (104)
• Composed of 70% to 80% protein

Identifiable by the abbreviation WPC (Whey Protein Concentrate) , it is quickly digested , making it a popular choice for athletes looking to increase their protein powder intake, promote muscle growth and improve post-workout recovery. However, it contains more lactose than other forms of whey, which may not be suitable for people with lactose intolerance.

Why choose a concentrated whey protein?

Athletes choose whey protein concentrate to build muscle mass and improve recovery, particularly due to its anti-catabolic properties that reduce cortisol (responsible for muscle breakdown). This supplement is popular not only with bodybuilders , but also with endurance athletes for its recovery benefits. Whey protein concentrate is ideal for consumption around, before and after training, but it can also be included in snacks or breakfast to easily meet protein needs. However, while it is a valuable aid, it should not be used as a meal replacement !

Athletes: What are the benefits of whey concentrate?

Muscle growth

Whey protein concentrate is rich in essential amino acids , including leucine, a key amino acid for stimulating muscle protein synthesis (1). When you consume whey protein after a workout, these amino acids are quickly absorbed by the body, promoting the repair and building of muscle fibers . This protein synthesis process is essential for increasing muscle mass, which could improve athletic performance over time.

Better recovery

One of the main reasons athletes consume whey protein concentrate after training is its ability to speed up muscle recovery . Whey protein concentrate, due to its rapid digestion, quickly provides muscles with the amino acids needed to repair tissue damaged by intense exercise (2). This may reduce post-workout muscle soreness and allow athletes to train more frequently with optimal performance.

Practical and economical protein intake

Whey concentrate offers a convenient and affordable source of high-quality protein , making it a popular choice for athletes looking to increase their daily protein intake without a high cost. By providing 70-80% protein per serving, it effectively meets protein needs, whether after training, between meals, or upon waking. This helps maintain a consistent supply of amino acids , a key point in supporting muscle growth and recovery.

Whey protein concentrate and whey protein isolate: What’s the difference?

The main distinction between whey protein concentrate (WPC) and whey protein isolate (WPI) is the absence of lactose. This is because whey protein isolate is obtained through an advanced extraction process, using techniques such as ion exchange or (ideally) microfiltration. These methods preserve the biological qualities of the protein while removing lactose, fats, and impurities. As a result, whey protein isolate is generally more expensive than whey protein concentrate. For those who are lactose intolerant or looking to reduce their calorie intake during a cutting phase, whey protein isolate is recommended. On the other hand, if you are looking for a more economical option to support muscle growth and recovery , whey protein concentrate is a better option. It is often available in flavors such as chocolate or vanilla.

When to take whey protein concentrate?

Whey protein concentrate can be consumed at different times of the day, depending on your specific goals. Post-workout , it is particularly effective in promoting muscle recovery and growth. Thanks to its rapid digestion, whey protein concentrate quickly delivers essential amino acids to muscles, helping to repair muscle fibers damaged by exercise. It can also be taken upon waking, after an overnight fast , to stop muscle breakdown that may have occurred during sleep. By immediately providing high-quality protein, it helps kick-start metabolism and fuel muscles early in the day. Finally, whey protein concentrate can be used between meals to supplement your daily protein intake . By consuming it as a snack, you maintain a constant level of amino acids in the body, which supports muscle protein synthesis throughout the day. Whey protein concentrate is easy to integrate into your daily diet. It can be mixed with water, milk, or added to smoothies and other recipes. Its practicality makes it an ideal solution for athletes who need a quick and effective protein intake , especially those with a busy schedule!

What are the other types of protein powder?

There are several types of protein powder, each with unique characteristics that meet specific needs. If whey protein concentrate doesn't meet your needs, you can consider the following alternatives:

• Whey Isolate : Whey isolate is a pure protein, containing 90-95% protein, with very little fat and lactose. It is quickly absorbed by the body, making it ideal for rapid recovery after training.
• Hydrolyzed Whey : Hydrolyzed whey is a predigested protein, allowing for ultra-fast absorption. It is particularly effective for post-workout recovery, although it is generally more expensive and can have a slightly bitter taste.
• Clear Whey : Clear whey offers a light, clear texture when mixed with water, making it a refreshing drink. It's ideal for those who prefer a light post-workout alternative, especially in hot weather.
• Vegan Whey : Vegan whey, while not actually whey, is a protein powder derived from plant sources such as pea, rice, or soy. It is ideal for vegan diets and offers a complete profile of essential amino acids.
• Casein : Casein digests slowly, providing a prolonged supply of amino acids. It is particularly suitable for consumption before bed to support muscle recovery throughout the night, and it also has a satiating effect.

Sources:

(1) https://pubmed.ncbi.nlm.nih.gov/25234223/

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/