Within whey there are different forms, and the price differences are considerable. Where does that difference lie, and when is the more expensive variant worth it?
Whey concentrate
This is whey in its most complete form. Alongside protein it still contains a small amount of lactose and fat, which gives a fuller flavour and a creamier texture.
It is the most affordable variant and fine for most people. Anyone who has no trouble with dairy has no reason to look further.
Whey isolate
Isolate is filtered further. In the process a large part of the lactose and fat is removed, leaving more protein per gram and hardly any milk sugars.
That makes it lighter and it is often better tolerated by people sensitive to lactose. It also tastes less full, which some find pleasant and others do not.
Worth knowing: at an equal amount of protein, isolate does not demonstrably outperform concentrate when it comes to building muscle. You are paying for purity and tolerability, not for a better result.
Clear whey
Clear whey is also isolate, but processed differently. Where an ordinary shake is creamy and opaque, clear whey dissolves clear. It drinks like a soft drink rather than like milk.
That difference is not merely cosmetic. A creamy shake fills you up and sits heavily with some people, certainly during or just after exercise. Clear whey feels lighter and is therefore more pleasant at moments when you do not fancy something filling.
How to choose
The choice is almost never about building muscle, since they differ little in that respect. It comes down to three other things.
Tolerability. If you notice that dairy does not agree with you, isolate or clear whey is a more logical choice than concentrate.
Taste and texture. Some want something creamy that feels like a snack, others want something fresh that drinks away easily.
The moment. Straight after a hard session clear whey works better for many people. As a replacement for an afternoon snack at the office a creamy shake is often more satisfying.
About the author
Kemail Verhoeven is the founder of AP Nutrition. He has played sport for fifty years across basketball, martial arts, strength training and triathlon, and after a series of injuries and broken bones he immersed himself in injury prevention, recovery, nutrition and movement science. That knowledge is self-taught and forms the basis of the products AP Nutrition develops and manufactures in-house.
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