WPI vs. WPC: What’s The Better Protein Powder To Use?
You go to the gym 4-5 times a week and put in the blood sweat and tears and dig deep each set, so its only fair that you get the best recovery possible.
As you probably know, if you want your muscles to recover bigger and stronger then you need more protein. And you probably also know that if you look online to buy protein shakes there’s two main types that keep coming up- WPI and WPC. In a minute you’ll discover what the difference is, and which one will help you achieve your goals, but first lets take a deeper look at this essential macro.
What Is Protein and Why Do We Need It?
When you look at it from a molecular point of view, Protein is made up of a series of amino acids linked together like a chain and these links are known as peptide.
Nitrogen is a chemical that is essential for proper muscle growth and recovery.
And because Amino Acids are the primary source of nitrogen in the body, it is essential for proper muscle growth that you are consuming enough of them.
How much protein do you need to consume?
For optimal health you only require 0.83g of protein per kilogram you weigh but when it comes to some serious muscle gain you’re looking at consuming anywhere from 1.4g of protein per kilogram of bodyweight.Ultimately it depends on how hard you train as to how much you need. The harder your workouts and the more regularly you exercise or active, the more you need.
Related : Our full guide to protein intake
Some trainers have testified that they have done just fine taking in small amounts of protein, but the question is how big do you really want to be and how dedicated are you at working out regularly?
If you’ve just calculated how much protein you need each day to gain muscle then you’ve probably thought about how you’re possibly going to eat that much.
Yes, it can get really expensive if you consume that through fresh whole produce. But that is why you take protein powder supplements.
Which makes it now its time for the big question…
Which Is Better, Whey Protein Concentrate (WPC) or Whey Protein Isolate (WPI)?
Whey Protein Concentrate (WPC)
Whey protein is derived from the process of pushing the liquid portion of the milk through a filter to create whey protein. The matter left behind is dried to form what we know as WPC, which then goes through an ultra-filtration process.
WPC Contains varying amounts of fats and carbs in the form of lactose and the percentage of protein varies from about 30%-80% and lactose about 5-7%. Overall this leads to WPC being higher in calories because it contains a greater amount of fats and carbs.
Contrary to what many believe, WPC gets absorbed into your system within 30 minutes, which is still somewhat fast absorbing. And because it goes through less filtering processes than WPI and Hyrolyze protein, it contains greater health promoting benefits.
Some of these healthy benefits include immune boosting properties, anabolic growth factors to help you get bigger, conjugated linoleic acid (CLA) which gives excellent protection against cancer and essential fatty acids like butyric acid, used by the colon as an energy source (this fatty acid is also a known anti-carcinogen) and lastly, lauric acid, a medium chain fatty acid (MCT), which is a potent antimicrobial and antifungal substance. MCTs can also help in the process of excess calories burnt, and thus weight loss.WPC is regarded as the best protein type for bodybuilding whilst remaining at a lower price. This is why it’s a great supplement options for people on beginner or intermediate resistance training levels.
WPC is commonly taken as an all day, post-training or night-time protein supplement.
What is WPI Exactly?
Because WPI goes through such stringent filtering processes it contains fewer fats and carbs then WPC. This also makes it far lower in calorie and higher in protein. However this extra filtering process also strips the many healthy benefits WPC contains.
WPI generally costs more than WPC due to the extra-filtering process it goes through. This may be completely worth it to some people on a strict calorie diet where every calorie, carb and fat counts and high bioavailability value (BV)counts.WPI is suitable for those who want fast absorbing and most bio available protein source. From endurance athletes to bodybuilder users will find WPI helps with recovery, strength and muscle levels.
It’s also insisted that WPI gets absorbed more rapidly in your system (High BV) because it contains fewer fats from the 1-2% lactose it contains. But equally important anyone wishing to limit rise in insulin may want to avoid isolate because of its effect on insulin release. In saying this, this may not be the case for you. I recommend you try testing some WPI first and see how you personally react.
You need to choose a protein power that best suits your goals, budget and allergies. If you’re not counting every calorie and you’re a little tight on money, stick to WPC. It’s cheaper and just as effective; plus you’ll hardly notice a difference in results.
Alternatively, if calories and fat intake is something you’re closely following then go for WPI, as it’s low in calories, fats and carbs. It also contains less lactose; so if you prefer something best part of lactose free, consume WPI. WPI is also higher in protein per serve (90%) and has a high bioavailability value (BV). So if money isn’t any issue either, go for WPI.