Whey protein is one of the most commonly used protein powders, but not all whey is the same. The difference usually lies not in the protein itself, but in the additives. Below, we explain exactly what whey is and what to look out for when choosing a powder.
What is whey protein?
Whey protein is the protein that remains after cheese has been made. When milk curdles, it separates into solid curds and liquid whey, and the protein is filtered from the whey and dried into a powder.
As well as protein, whey also contains milk sugar (lactose), B vitamins and minerals, and virtually no fat. Whey is sold in a few forms: concentrate (the most common form), isolate (further filtered, with less lactose and fat) and hydrolysate (pre-digested protein that dissolves more quickly). If you’d like to find out more, read about why whey protein works and what it does.
What should you look out for when choosing whey protein?
First, check the ingredients list. The shorter the list, the fewer additives there are alongside the protein, such as sugars, sweeteners, flavourings and thickeners.
A protein powder can consist of a single ingredient (whey only) or a list of ten or more. Both can be excellent powders; the main difference is how much you want to know about what’s in it. A short list makes it clear at a glance what you’re consuming. Also, pay attention to:
- Protein content per serving: the amount of protein (in grams) provided by one scoop is listed in the nutritional information table. Powders generally contain between roughly 70 and 85 per cent protein.
- Additives: have any sugars, sweeteners, flavourings, colourings or fillers been added, and do you want them?
- Allergens: if a powder contains soya (lecithin) or gluten, this must be stated on the label – which is useful if you need to take this into account.
- Origin: some brands specify whether the milk comes from grass-fed cows or is certified organic.
What additives do you find in whey protein?
The most common additives are sweeteners, flavourings and thickening agents. They are added to improve flavour, sweetness, solubility or texture, not to increase the protein content.
You may come across, amongst others:
- Sugars and sweeteners: ranging from ordinary sugar to artificial sweeteners such as aspartame, sucralose and acesulfame K.
- Flavourings and colourings: for flavour and colour variants such as chocolate or vanilla.
- Thickeners and emulsifiers: such as xanthan gum or soya lecithin, to help the powder dissolve more smoothly.
- Fillers: which add volume without adding protein.
Whether you want these additives is a personal choice. Those who want to know exactly what’s in the powder often opt for the shortest possible list of ingredients.
Plain whey or flavoured whey: what’s the difference?
The difference lies mainly in the additives. Plain whey contains no added flavourings or sweeteners, whilst flavoured varieties such as cocoa or vanilla contain flavourings and usually a sweetener.
Unflavoured powder has a neutral, slightly creamy taste and mixes well into a smoothie, porridge or yoghurt, taking on the flavour of your dish. If you’d prefer a ready-to-drink flavour in water or milk, then a flavoured variant is the obvious choice. In terms of protein, both are the same; it’s a matter of preference and how many added ingredients you want.
What is whey protein used for?
Whey is particularly rich in protein. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Whey is an easy way to supplement your daily protein intake.
How much protein you need depends on your weight, your age and how much you exercise. If you’re already getting more than enough from your diet, then a powder isn’t necessary. If you’re falling short or simply want convenience, a scoop of whey is a practical addition to meals or after exercise. You can read more about this in ‘How much protein do you need per day?’ and ‘The benefits of protein powder’.
Frequently asked questions
What is the difference between whey concentrate and whey isolate?
Concentrate is the least processed form and, in addition to protein, contains some lactose and fat. Isolate is filtered further, giving it a higher protein content and lower levels of lactose and fat.
Does whey protein contain lactose?
Yes, whey comes from milk and therefore contains milk sugar (lactose). Concentrate contains more of it than isolate, which has been filtered further and therefore retains less lactose.
How can you spot a short list of ingredients?
Turn the packaging over and read the ingredients. If it mainly says ‘whey protein’ or ‘whey protein concentrate’ and little else, then the list is short. A list of sweeteners, flavourings and thickening agents makes the list longer.
Is flavoured whey less pure than plain whey?
It’s not less pure, but it has a different composition: flavoured varieties contain flavourings and sweeteners, whilst plain whey does not. Which one suits you best depends on your preference and how many additives you want.
If you’re looking for a whey with a short list of ingredients, our organic plain whey is a good place to start: certified organic, from grass-fed cows and free from unnecessary additives. Would you prefer a flavoured variety, or would you like to compare them first? Take a look at the full whey collection.
