Getting enough protein supports muscle recovery, keeps you full and helps your body do its everyday work. If you've browsed protein powders, you've seen "whey protein concentrate" on a lot of labels. So what is it, and is it a good choice for you? Here's a quick look before you buy.
What is whey protein concentrate?
Whey protein concentrate is a protein-rich dairy by-product and one of the most common forms of whey in supplements. Whey is one of the two main proteins in milk; dairy protein is about 80% casein and 20% whey, and whey is digested and absorbed quickly.
How is whey protein concentrate made?
The simplified version:
- Cows are milked.
- The milk is made into cheese, and the liquid whey is separated from the curds.
- The whey is filtered to remove much of the water, lactose and fat, then dried into a powder.
"Concentrate" means some of the non-protein parts have been removed, but not as many as in whey isolate. That's why concentrates keep more lactose and fat and why their protein content varies from product to product. Check the grams of protein per serving on the label rather than assuming. For a comparison of the three forms, see what whey protein is.
Is whey protein concentrate right for you?
A few things to consider:
- Does dairy agree with you? Lactose is the main sugar in milk, and experts estimate that about 68% of the world's population, and about 36% of people in the US, have lactose malabsorption. Because concentrate keeps more lactose than isolate, it's more likely to cause bloating or gas if you're sensitive. Lactose intolerance is not an allergy, but milk is one of the nine major food allergens in the US, so whey isn't suitable if you have a milk allergy. Read more in our guide to lactose intolerance and gut health.
- What are your quality standards? Look for a short ingredient list, little or no added sugar and independent testing. Protein label claims can be verified too: certification programs such as Informed Protein check that the protein on the label is actually in the product and screen for "amino spiking," where cheap amino acids are added to inflate the protein count. For a full checklist, see what makes a protein powder clean.
What's a dairy-free alternative?
If you'd rather skip dairy, a plant protein blend gives you a complete amino acid profile without lactose. So Lean & So Clean provides 23g of complete organic plant protein per serving from pea and rice, with two servings of organic greens, no added sugar and no artificial sweeteners, fillers or gums.
