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Quick Wits: Which Whey Protein Should You Use (Isolate, Concentrate, or Hydrolyzed)? · Wits & Weights | Strength & Fat Loss Over 40

• 0:03
  Philip Pape: Welcome to the Wits and Weights Podcast.
• 0:06
  Philip Pape: I'm your host, Philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition, and upgrading your body composition.
• 0:17
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle, and mindset with a skeptical eye on the fitness industry so you can look and feel your absolute best.
• 0:27
  Philip Pape: Let's dive right in.
• 0:31
  Philip Pape: Wits and weights community, this is the very first mini episode of the Wits and Waits podcast.
• 0:37
  Philip Pape: I'm calling these short episodes Quick Wits because I needed a clever name to distinguish these from longer episodes, and because this is the Wits and Weights podcast after all.
• 0:48
  Philip Pape: I plan to release these Quick Wits episodes in the middle of the week to give you a very short, actionable strategy in less than three to five minutes.
• 0:57
  Philip Pape: In these mini episodes, my intent is to give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
• 1:08
  Philip Pape: If you enjoy these extra episodes, or if you have feedback on how to make them better, just send me a message on IG at Wits and Waits or hit me up in the free Wits and Waits Facebook community.
• 1:18
  Philip Pape: As always, those links are also in the show notes.
• 1:21
  Philip Pape: Okay, let's get into today's quick wits mini episode.
• 1:24
  Philip Pape: Which whey protein should you use?
• 1:27
  Philip Pape: Isolate, concentrate, or hydrolyzed?
• 1:30
  Philip Pape: All right, so we're just gonna break these down.
• 1:32
  Philip Pape: The first one, whey protein isolate.
• 1:34
  Philip Pape: This is the purest type of protein powder.
• 1:37
  Philip Pape: It's 90% plus protein by weight.
• 1:39
  Philip Pape: It's absorbed rapidly, it peaks in your blood in about 30 to 90 minutes.
• 1:43
  Philip Pape: It also has a high level of leucine, which is, as we know, the amino acid that directly stimulates muscle protein synthesis.
• 1:51
  Philip Pape: It's about 11 to 10 or 11% of it.
• 1:54
  Philip Pape: It's also very low in byproducts like lactose, fat, and carbs.
• 1:58
  Philip Pape: So it's easy to digest for most people.
• 2:00
  Philip Pape: And so this is excellent for an anytime whey protein, especially post-workout or whenever you just need a quick hit of protein.
• 2:08
  Philip Pape: Then there's whey protein concentrate.
• 2:11
  Philip Pape: It's a little bit less pure by weight, 70 to 85% protein.
• 2:15
  Philip Pape: It's absorbed a little bit more slowly in about two hours, which is a little bit slower than isolate.
• 2:21
  Philip Pape: It contains higher levels of glutamine, algebraic acids, growth factors that might support muscle growth, but again, this is all uh we're in the optimization realm.
• 2:29
  Philip Pape: The higher lactose can help with replenishment of glycogen stores post-workout.
• 2:35
  Philip Pape: And I think it's a little bit more affordable per gram of protein compared to isolate.
• 2:41
  Philip Pape: But again, you're getting those other things that come along with it.
• 2:43
  Philip Pape: And then there's hydrolyzed whey.
• 2:45
  Philip Pape: Now, they the claim is that this is pre-digested because of how it's produced using hydrolysis, where they break the larger proteins into peptides and it does it's absorbed supposedly very fast, you know, 15 to 30 minutes.
• 2:59
  Philip Pape: But uh a lot of this, these claims are not supported by the science, and it has a very bitter aftertaste, so it's usually uh covered up by sweeteners, natural or otherwise when you purchase it.
• 3:09
  Philip Pape: And I also think it's more expensive.
• 3:11
  Philip Pape: Um, so I'm generally not even going to recommend hydrolyzed whey for the most part and stick with the whey protein, isolate and concentrate.
• 3:19
  Philip Pape: Now, the last thing I wanted to throw in here was casein protein, which isn't whey.
• 3:23
  Philip Pape: It's um uh it comes from milk, but it's a different type of protein.
• 3:28
  Philip Pape: The digestion time is a lot slower, five to seven hours, and it's considered anti-catabolic.
• 3:34
  Philip Pape: It increases muscle uh or decreases muscle protein breakdown.
• 3:38
  Philip Pape: And there have always been claims that this is the kind of protein you take, um, you know, like when you go to bed, before you go to bed.
• 3:45
  Philip Pape: So it digests slower throughout the night and increases muscle protein synthesis.
• 3:49
  Philip Pape: The problem is again, there's not much of a difference between that and the other types if you simply get enough of your protein from whatever source you want and distribute it throughout the day.
• 3:58
  Philip Pape: So, in summary, whey isolate is the purest form.
• 4:02
  Philip Pape: It's ideal for right after workouts, get those muscles fed.
• 4:05
  Philip Pape: It's very readily available.
• 4:07
  Philip Pape: And then whey concentrate digests a little bit slower.
• 4:11
  Philip Pape: It retains some of the growth factors in whey, um, but it isn't as pure as whey isolate.
• 4:17
  Philip Pape: Hydrolyzed whey is supposedly predigested, so it can be digested faster, but it doesn't taste great.
• 4:23
  Philip Pape: It can be more expensive.
• 4:24
  Philip Pape: I would just avoid it.
• 4:25
  Philip Pape: And then casein is a slower digesting protein that's about 80% of the protein you find in milk.
• 4:31
  Philip Pape: Um, but the whole claims about taking it before bed and all that, which I used to do, I'm not really sold on that anymore.
• 4:37
  Philip Pape: It really depends on how many of these proteins you want to keep around in the house.
• 4:40
  Philip Pape: So the bottom line is the simple approach is go with simple whey protein, isolate.
• 4:46
  Philip Pape: Or if you want to optimize a little bit more, have some concentrate line around, or buy a combination of the two and just avoid hydrolyzed altogether.
• 4:55
  Philip Pape: Look for a high-quality supplement that is minimally processed with as few ingredients as you can get away with for the taste.
• 5:01
  Philip Pape: Um, I use both first form and optimum nutrition.
• 5:05
  Philip Pape: So first form is probably a lot higher quality, it's a little more expensive, optimum nutrition is a little more, you know, mass-produced, but it's still considered uh decent quality.
• 5:14
  Philip Pape: Uh I am a first form affiliate.
• 5:16
  Philip Pape: So if you want to support me, use my link firstform.com/slash wits and weights, or click the link in my show notes.
• 5:23
  Philip Pape: Okay, that's it for the first quick wits mini episode.
• 5:25
  Philip Pape: Hopefully I made it as quick as you expected.
• 5:28
  Philip Pape: And I want you to go ahead and subscribe to the show and your podcast app right now.
• 5:32
  Philip Pape: Subscribe to Wits and Weights so you can catch the next full episode 117 this Friday titled Starting Strength, The Novice Effect, and Barba Lifts with Cody Anino.
• 5:42
  Philip Pape: And I'll catch you next time here on the Wits and Weights podcast.
• 5:47
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 5:51
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• 5:59
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• 6:05
  Philip Pape: Until then, stay strong.