Whey protein isolate WPI: what it is, when to take it, is it worth it

WPI is a good compromise when you're overdone with chicken and rice, and you want to deliver protein in a good portion and at a good price. It has more protein than concentrate and is cheaper than hydrolysate.

And interesting flavours to choose from... Salted caramel, mascarpone, artisan ice cream... Nothing, just buy!

But surely isolate is better than concentrate and maybe it's better to pay extra for hydrolysate? Together with nutritionist and trainer Marta Kaczorek, we'll help you decide, especially if you have a protein baptism ahead.

And if you're not sure, it's a good idea.

See also:

• Whey protein concentrate (WPC)
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• Whey protein hydrolysate (WPH)
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• Vegetable protein
• Casein
• Creatine
• BCAA
• Citrulline

Protein in the body

Protein (proteins) is an organic compound that is made up of many amino acids and has a key building function in the body. It shapes connective tissue, bones, teeth, hair and nails. And of course - musclesand.

Additionally, proteinsand:

• as enzymes and hormones regulate metabolism,
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• they have a transport function (e.g. carry nutrients),
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• form antibodies that are responsible for defending the body against microbial activity,
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• are involved in maintaining the acid-alkaline balance of the body,
• are involved in maintaining the acid-base balance of the body.
• are involved in the regulation of physiological processes (e.g. in signal transduction).
.

Protein makes up 20% of human mass and is one of the three most important macronutrients in the diet, along with carbohydrates and fats. Everyone needs protein - the average normal-weight adult should consume 0.8-1 g protein per kilogram of body weightand.

I train a lot - the gym is my second home. Protein? I love chicken in every way, and I can cut into cottage cheese every day. I have no problem hitting protein.

But many of my active friends do.

And for anyone who isn't able or can't get enough protein from their diet, whey protein protein comes to the rescue.

Whey protein - what is it?

Whey protein is a mixture of proteins isolated from whey (the liquid part of milk), which is separated during cheese production. Whey proteins make up about 20% of the protein content of milk (the other 80% is casein), and their total content in all milk is about 0.7%and.

Types of whey protein

Among the types of whey protein preparations, three are most important: concentrates, isolates and hydrolysatesand.

• Whey protein concentrate (WPC) - products containing between 30 and 85% protein.
• Whey protein isolates (WPI) - products containing 90-95% protein.
• Whey protein hydrolysates (WPH) - - products with approximately 90-100% protein.

According to research, whey stimulates muscle mass formation to a greater extent than other protein sources - plant, casein or beefand.

Whey protein isolate is a common choice among amateur and professional athletes due to its high protein content and rapid absorption. Let's take a look at whether it is rightly so.

Whey protein isolate

Whey protein isolate (WPI) ( Whey Protein Isolate) is a form of whey protein obtained by microfiltration. It contains 90-95% concentrated protein, 0-3% carbohydrates, 1-3% fats per 100 g dry weight. Isolate is rapidly absorbed and has a short absorption period of 30-60 minutesand.

Pure whey protein isolate is a nutrient not only for people who want to add protein to their diet to build muscle mass, but also for those on a reduction who need to increase meal satiety and speed up metabolism.

How is protein isolate made?

The process of producing WPI is divided into several stages:

1. The milk is heated to separate the whey protein from the casein.
2. The whey is heated to separate the whey protein from the casein.
3. Whey is subjected to microfiltration or ultrafiltration, during which the proteins are separated from the other components of the milk through microscopic pore filters.
4. The final step is the separation of the whey proteins from the casein.
5. The final step is to dehydrate the whey protein isolate, making it more concentrated and having a higher protein content per 100g of product.

In this form, the isolate is ready for consumption or further processing (e.g. adding flavours, aromas).

Protein isolate - what does it give you?

WPI proteinand:

• quickly and effectively replenishes protein in the diet,
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• supports the building of muscle mass,
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• supports post-workout recovery,
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• increases the thermogenic effect of food (raises metabolism),
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• transports nutrients,
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• reduces muscle loss during a reduction diet,
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• increases satiety after a meal,
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• influences the regulation of hormones, enzymes and antibodies,
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• improves nitrogen balance by providing the body with more amino acids,
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Benefits of WPI

Many people choose WPI for its speed of absorption and target the so-called anabolic window. In theory, this is the time after a workout (30 minutes) when the body is more able to absorb and use protein, among other things, to rebuild and grow muscleand.

In practice, researchers suggest that the fat anabolic window does not exist . After a workout, you don't need to do cardio by running to the locker room for a WPI shake. Just try to make sure your post-workout meal (up to 4 hours) contains 0.4g/kg body weight of protein.

Disadvantages of WPI

Before you buy a 5 kg Belgian chocolate-flavoured protein, read the ingredients carefully. Flavoured proteins often contain artificial sweeteners (e.g. acesulfame K, sucralose) which, when chronically and excessively consumed (and they are present in many products), can adversely affect healthand

It's worth choosing whey protein isolate flavourless or sweetened with stevia or erythritol.

What's better - isolate or concentrate?

Protein isolate may be a better choice because, compared to concentrate, it has more protein (up to 90%) and fewer kcal per 100g. Furthermore, it contains less lactose and may be better tolerated by people with stomach problems.

Concentrate will have an advantage when you want to be satiated for longer (WPC takes longer to digest), don't want a very high protein portion in your meal and want to save money because you don't know if protein powder overall is your bagel.

It's a never-ending discussion team WPI versus team WPC... But I'll leave you to choose - below is a comparison of the two proteins.

There is no scientific evidence to show which is more effective in performance - WPI or WPC. Tailor your protein supplement to your food preferences and tolerances.

If you are not currently training for a bodybuilding competition and are not in the bullion of the anabolic window, you should be more concerned about the choice of flavour - tiramisu or peanut butter - than other parameters.

And if you still want to dabble in isolates, also check out:

Beef protein isolate

This is an animal product containing 90-97% protein in 100g of dry matter, or about 25-30g per serving. It is less popular than whey protein, but it is a good source of protein. It will work well for people with lactose intolerance.

Beef protein is a complete protein - it contains all the essential amino acids needed to build and repair muscle tissue. It has a high bioavailability and is usually well tolerated by 'stomach eaters'. Unfortunately, it has such a diverse choice of flavours as whey proteins.

Soy protein isolate and pea protein isolate

This alternative is for people on a plant-based, elimination or lactose-intolerant diet who want to increase the amount of protein in their diet. Choose from soy or pea protein isolates.

Vegetable protein isolates:

• provide approximately 24g of protein in a 30g serving,
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• digest well and assimilate quickly,
• contains no lactose.
• contains no lactose,
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• excellent in the kitchen - they rise well and replace flour,
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• however, they contain fewer essential amino acids than WPI , often including methionine, which is important for building muscle mass .
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You can also buy whey protein blends, such as  WPI + WPC. It's not a bad choice if you don't have the time or inclination to analyse what protein you're consuming and when, as the different digestion and assimilation times of the ingredients give you a better chance of nourishing your muscles.

Who is WPI for?

WPI is recommended for people who:

• want to supplement protein in their diet,
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• are aiming to gain muscle mass after weight training,
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• are on a reduction or elimination diet (lactose),
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• want to increase satiety after a meal,
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• they want to provide their body with protein quickly and effectively immediately after training,
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Protein isolate - is it worth it?

Yes, whey protein isolate is worth a try due to its high protein content (up to 95% in 100g), rapid digestibility and easy digestibility. WPI will effectively supplement dietary protein and is suitable for those with lactose intolerance. Protein isolate is worth taking irrespective of training length.

Contraindications to the use of WPI

Contraindications to the use of whey protein isolate (WPI) include allergy to any component of the protein supplement, lactose intolerance and cow's milk protein allergiesand. Caution should also be exercised by those with acne, as WPI can exacerbate skin problems .

WPI - side effects

In some people, the consumption of protein isolate causes side effects such as abdominal pain, diarrhoea, bloating, gas, nausea and, in extreme cases, vomiting. This is usually the result of over-consumption or intolerance to an ingredient in the protein nutrientand.

Scientific research suggests that excess dietary protein intake can negatively affect the kidneys . In addition, people with liver disease should also be cautious, as excess protein can impair the function of this organand.

If you are a healthy person, just keep an eye on your protein supply and try to choose protein from food, and let protein nutrition be a supplement.

Does protein isolate cause acne?

Yes, whey protein isolate can cause or exacerbate acne and other skin lesions in some due to its high insulin index and effect on IGF-1 (an important growth factor) levels. Hormonal imbalances lead to increased sebum production, which can cause acneand.

Drinking WPI and noticing a worsening of your complexion? Try taking smaller portions first (anecdotally: some people find it helpful to take ½ portion at a time, instead of a full portion) or switch to plant-based protein supplements such as soy protein isolate or pea protein isolate.

How to use protein isolate?

Whey protein isolate is best used in 1-3 servings throughout the day (follow the manufacturer's recommendations). It is advisable for there to be approximately 0.4 g/kg body weight per serving of protein. Usually do not exceed a supply of 40 g of protein at a time, as this can cause gastrointestinal complaintsand.

When to take protein isolate?

Whey protein isolate (WPI) is best taken throughout the day so as to ensure an optimal supply of proteins throughout the day. When to take - before or after training - doesn't matter much, as you should still provide protein at a level 0.4g/kg body weight in each meal.

How much WPI a day?

How much WPI we should take per day depends on physical activity, overall dietary protein intake and individual requirement, which is in active people from 1.6 to 2.2 g per kg body weightand. This means that, for example, an active 90 kg man should consume around 140 g of protein per day.

This man can consume protein from his diet at a level of, for example, 90 g (chicken and rice, known), and top up 50 g with protein isolate. Can you live on nutrients alone and only eat isolate? You can, but why should you. It should supplement a high-protein diet, not replace it.

My gym mate tells me:

I have to eat more than 220g of protein a day. I have the hardest time at mass - I can't overeat it because the food is just too much. WPI is a light and tasty form of protein.

It's a great way to eat protein.

In a single serving don't exceed 40g of protein isolate, or you'll probably be in for cardio - a run to the toilet.

See also: How much protein per day for weight gain, reduction and maintenance?

Which protein isolate to choose?

Choose a whey protein isolate with the highest possible protein content (e.g. 95%) and natural sweeteners (e.g. stevia, erythrol). For cost reasons, convert the most cost-effective product per 100g - differences can be large.

Whey protein isolate vs weight loss

Whey protein isolate may help with weight loss. Research suggests that consuming more protein may promote weight loss throughand:

• increasing the feeling of satiety after a meal, which may prevent snacking,
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• increase the thermogenic effect of food and speed up metabolism,
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• support maintenance of muscle mass during weight loss,
.

A review of scientific studies from 2009-2014 suggests that whey protein is particularly effective in fat loss and may have better effects on fat burning and satiety than other types of proteinand.

Are you overeating? Try these recipes

Drinking nutrients (even Snickers-flavoured ones) can get overdone. Personally, I like to sneak protein powder into my meals. However, before you grab your chef's apron and conjure up protein waffles like an influencer, you need to know how WPI behaves in recipes.

Minute silence on all the meals that have gone to waste in the few years of my testing.

WPI protein isolate:

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• not suitable for baking,
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• does not replace flour,
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• weakly and unevenly absorbs liquids,
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• is sticky,
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• it is best mixed with a hand blender or whisk,
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Therefore, to ensure that a delicious batch of isolate flavoured with sweet pistachio-flavoured marshmallows (I just gave the producers the idea) doesn't go to waste, use WPI in omelettes, pancakes, smoothies, cold desserts.

It's a great way to make sure you're not wasting it.

I recommend you use simple, tried-and-tested recipes with WPI nutrients - it's a nice change from a shake.

Omlet apple pie, as if your bodybuilder grandmother made it

40g protein, 15g fats, 45 carbohydrates, approximately 460 kcal

Ingredients per 1 serving:

• egg 1 piece
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• egg white or 1 egg
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• wheat flour 30 g
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• wheat polypropylene (WPI) 25 g
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• diced apple 100 g (if you have more, don't waste - put it on top)
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• water 50-60 g
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• peanut butter 15-20 g
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• oil 2 g (or spray oil)
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• cinnamon - as desired
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• favourite sweetener (in my case erythritol 10 g)
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• optional baking powder 2 g
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Make:

Heat the pan. Whisk the egg and egg white (or 2 eggs) to a stiff froth. Add the dry ingredients and water, mix gently. Finally add 100 g of chopped apple. Pour the mixture into the pan, fry covered for about 5 minutes on a medium heat. When the top is set and bubbles are showing, turn the omelette over and fry uncovered. Brush the finished omelette with peanut butter and add a sliced apple on top if you have any left.

Protein noodles - a classic all over again

120g protein, 17g fats, 140 carbohydrates, approx. 1100 kcal

Ingredients for 2 servings of noodles alone:

• half-fat quark (can be skim, but it's harder to "stick together") 1 cube 250 g
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• wheat flour 120 g
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• oat flour 40 g
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• egg 1 piece
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• wheat protein (WPI) 60 g
• supplements as desired
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• additions as desired, in my case yoghurt and raspberries
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Make:

Mix the curd, both flours, the egg and the protein conditioner and knead into a compact dough. Put it in the fridge for 30 minutes. Boil the water in a large pot. Form noodles from the dough and place them in the boiling water. When they rise to the surface, they are ready. Let them rest on a plate. Serve with your favourite side dishes.

Summary