Supplement Godfather

Q. There are so many different protein sources used in all the protein powders nowadays (whey concentrate, whey isolate, casein, milk protein, etc.). Can you please give me a quick explanation of the differences between each source?

A. Good question! Trying to navigate your way through some of the protein powder ingredient lists can get pretty confusing nowadays. Let me see if I can help you out here with a brief summary of some of the most popular protein sources found in sports nutrition products.

Whey Protein Concentrate
Whey protein concentrate (WPC) is probably the most widely used protein source in protein powders found on the market today. It’s derived from dairy during the cheese manufacturing process. WPC is made up of about 75 to 85 percent protein with the remaining 15 to 25 percent being carbs and fat. It has a high biological value and is quickly absorbed too. Although many people prefer whey protein isolate, WPC is still an excellent source of fast-acting protein that provides similar benefits.

Whey Protein Isolate
Whey protein isolate (WPI) has a very high biological value and is considered the gold standard of all protein sources! Just like WPC, it’s derived from dairy, but WPI is isolated for 90 to 98 percent protein content. WPI contains high levels of key microfractions such as alpha lactalbumin and glycomacropeptides, which can support immune function. In addition, WPI is very rapidly absorbed and has a very high branched-chain amino acid (BCAA) content, making it the perfect post-workout protein supplement.

Micellar Casein
Micellar casein, just like WPC and WPI, is a dairy-based protein source. The main difference between casein and whey is that casein is slowly absorbed whereas whey is taken up very quickly. A slow-digesting protein such as casein can be beneficial to athletes because it provides a steady supply of amino acids to muscle tissue over a long time. It’s a great supplement to use before bedtime because the sustained release of amino acids during sleep has anticatabolic effects and can improve muscle repair and recovery. Micellar casein is casein in its undenatured form and thus provides the greatest benefits.

Calcium Caseinate
Calcium caseinate is similar to casein and is slow digesting. It’s produced using the insoluble portion of milk protein. It doesn’t provide as many benefits as casein or micellar casein because it must go through processing before it’s produced, and this denatures its biological value.

Milk Protein Isolate
Milk protein isolate is a mixture of casein (about 80 percent) and whey (about 20 percent) protein that’s extracted from cow’s milk during a refining process. Milk protein isolate isn’t quite as high on the biological value list as whey, but it still provides a high-quality source of protein that is very low in fat and carbs.

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