Written by Kiel DiGiovanni | Co-founder
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
If you’ve ever searched for whey protein online then you’ve probably seen that there are endless options available. However, there are only three types of whey protein powder; whey protein concentrate, whey protein isolate and whey protein hydrolyzed. These aren’t just marketing terms to get you to buy something, each type of whey protein is different from the next. In this article we will cover the main question of “what is hydrolyzed whey protein?”. Simply put, whey protein hydrolyzed is broken down, making it easier to digest and fuel your muscles faster. Read on to find out more about whey hydrolysate and its benefits.
What is Whey protein?
One of the primary proteins found in dairy products, whey protein is a byproduct of yogurt or cheese-making. Whey protein is one of the most complete proteins available as it contains all 9 essential amino acids that our body doesn’t naturally produce.
Milk is comprised of two proteins casein (80%) and whey (20%). The liquid part of milk is separated when producing cheese or yogurt, this is where the whey is found. The whey is a byproduct as it is removed from the fatty part of the milk. Whey was discovered thousands of years ago but it wasn’t until recently when the fitness industry took notice and started selling it as a must needed supplement to help build muscles.
Once the whey protein is separated during cheese production there are a number of further processes that turn it into whey concentrate, whey isolate and whey hydrolyzed. From there the whey is transformed into the more familiar products that we know, protein bars, protein shakes and various protein powders. Although the intake of whey protein isn’t a requirement to build muscle, it is a convenient way to add more protein to our daily diet. Whey protein is generally considered very safe except for those with lactose intolerance or allergies. However, whey hydrolyzed sometimes can be ok for people to consume even if they have problems with dairy.
Want to learn about the whole manufacturing process? Check out our post How Protein Powder Is Made for a step by step breakdown.
What does hydrolyzed mean?
Hydrolyzed means a substance that has gone through the process of hydrolysis. The word ydrolysis is derived from the Greek words hydro meaning “water” and lysis meaning “to unbind”. So, when a substance is hydrolyzed there was a chemical reaction where a molecule of water broke down one of more chemical bonds. In our case, hydrolyzed refers to the unchaining of long protein strands into smaller chains or amino acids.
What is Hydrolyzed Whey Protein?
For this article we are focusing on hydrolyzed whey protein powder as it is the purest and most easily digestible form of whey protein powder. You might also see this labeled as whey protein hydrolysate. Protein hydrolysate can be made from sweet whey (regular unprocessed whey) up to whey protein isolates. The greater the degree of hydrolysis equals the smaller number of amino acids per peptide.
Hydrolyzed protein is the result of hydrolysis on protein to break it down into smaller fragments; amino acids and peptides. There are a few methods of creating a hydrolyzed protein including using heat, acid or enzymes. The most frequent method used is exposure to prolonged heating with hydrochloric acid or with enzymes such as pancreatic protease to catalyze the naturally occurring hydrolytic process.
Besides hydrolyzed whey protein there are a few other common uses of protein hydrolysis; infant formulas making it more tolerable for babies with milk intolerance and pet food to create more hypoallergenic foods.
What are the different types of whey protein?
Whey protein comes in various forms such as bars, bites, cookies, shakes and powder with almost unlimited flavors to tickle anyone’s fancy. Yet, there are only three types of whey protein.
- Whey Protein Concentrate (WPC): This is concentrated whey protein usually containing around 85% on the higher end . Whey concentrate is the cheapest form of whey protein powder and has lower carbs and fats compared with regular whey.
- Whey Protein Isolate (WPI): This is whey that has been further concentrated to remove more fat, carbs and lactose. Whey isolate usually has protein content above 90%.
- Whey Protein Hydrolyzed (WPH): This is whey protein that has gone through the hydrolysis process that breaks down the protein so it will be absorbed faster and doesn’t require your body to work as hard to digest it. This also has protein content above 90% and has little to no fat, carbs or lactose.
Benefits of Whey Protein Hydrolyzed
In the pursuit of building larger and stronger muscles we create small tears in the fibers of our muscles, resulting in the breakdown of protein. We need to repair the muscle tissue with amino acids. The body produces most amino acids naturally but there are nine essential amino acids that we must get from food sources. Branched chain amino acids (BCAA) such as valine, leucine and isoleucine are stored in muscles and play an important role in muscle recovery. Whey protein is one of the best sources of leucine, perhaps the most important amino acid for muscle hypertrophy. All whey protein powders will contain these essential amino acids but let’s take a look at some added benefits that whey protein hydrolysate has to offer below.
- Better for your stomach: Whey protein hydrolyze should cause less stress on the stomach as the proteins are “pre-digested”. Unfortunately, some people suffer from bloating, cramping, diarrhea and stomachaches when consuming traditional whey protein powder due to the lactose content. The hydrolysis process removes most lactose, carbs and fat. Sometimes hydrolyzed whey protein will be lactose free but it still contains milk proteins so those with dairy allergies might want to try plant-based hydrolyzed protein powder.
- Faster Absorption: Hydrolyzed whey protein powder has smaller peptides (short chain of amino acids) it’s absorbed in the GI tract faster. This means that hydrolyzed whey protein is great for recovery post-workout as this supply of nutrients can get to your fatigued muscles more quickly. The science has yet to confirm this but some people report that they have reduced muscles soreness after an intense workout.
- Lower in fat and carbohydrates: Because hydrolyzed whey protein powder has been concentrated to the max, it contains lower fat and carbohydrates. This is important for certain people who have diet restrictions such as following a keto or low carb diet.
Downfalls of Hydrolyzed Whey Protein Powder
One negative aspect of whey protein hydrolysate is the cost. On average hydrolyzed whey protein powders are more expensive when compared with whey protein isolate and definitely more expensive than the lower priced whey protein concentrate. Another drawback of hydrolyzed whey protein is it can taste bitter if the degree of hydrolysis is too high. Therefore, some companies will mask this bitterness with artificial sweeteners.
Hydrolyzed Whey Protein vs Whey Protein Isolate
Both hydrolyzed whey protein powder and whey protein isolate powder contain a very high percentage of protein, over 90%. They are both great for supplying your muscles with much needed amino acids and protein.
Whey hydrolysate is better for those with allergies to milk, is easier to digest and is absorbed faster due to the shorter chain amino acids. Whey hydrolysate is more processed and has lower fat, lactose and carbs. Whey hydrolysate is often more expensive than whey isolate and might not taste as good because of the lower fat content.
Whey isolate has similar protein content as whey hydrolysate at over 90%. Whey isolate however, can retain some of the beneficial natural micro factions found in milk if it is non-ionized. Whey isolate generally tastes better than whey hydrolysate and is cheaper. For some great options on whey isolate, check out the best whey isolate powders available.
Hydrolyzed Whey Protein vs Whey Protein Concentrate
Whey protein concentrate has lower levels of fat and cholesterol compared with regular whey protein. Whey protein concentrate is the cheapest form of whey protein powder available which is probably why it’s also the most common. Whey concentrate protein can vary widely in terms of protein content per serving from 30-90%. Overall, it is an inferior protein compared with whey protein hydrolysate because of the lower protein content coupled with higher fat and carb levels. If you are just looking for a protein powder to help supplement your diet then whey concentrate will do the job at a better price but if you want something more effective in aiding your training gains then you should look to whey protein hydrolysate or whey protein isolate.
Is hydrolyzed protein better for you?
Whey protein hydrolyzed is the highest-quality protein powder available. Hydrolyzed whey protein is also a great option for those looking to supplement their diet with an easily consumable and convenient protein that is of the highest purity. Hydrolyzed whey protein isolate powder can help you to recover faster by supplying your strained muscles with the much-needed amino acids and nutrients more rapidly than other types of whey protein powders.
Who should take hydrolyzed whey protein powder?
First and foremost, people who have trouble digesting regular whey protein powders should look to hydrolyzed protein powders. Even those who have stomach issues with whey protein isolate can try hydrolyzed whey protein. Apart from people with digestive issues, whey hydrolyzed protein is great for people who want to build lean muscle and/or partake in demanding exercises because the hydrolyzed whey protein can help them recover faster between training sessions.
How much protein do I need daily?
The amount of protein you need to consume daily varies depending on your lifestyle and fitness goals. For those looking to build muscle it is generally recommended to consume at least 1 gram of protein per pound of lean body mass. There have been studies done to determine the adequate amount of protein one should consume if they actively strength train. The results showed that the optimal protein intake to stimulate muscle protein synthesis is 1.5-2 grams per kg (2.2lbs) per day. Amounts more that that didn’t seem to show any further benefits. Here are some rough protein recommendations based on lifestyle:
|
Lifestyle |
Protein Recommendation (gram/lb of bodyweight) |
Protein Recommendation (gram/kg of bodyweight) |
|
Sedentary |
.36 |
.8 |
|
Regular activity |
.45-.55 |
1-1.2 |
|
Steady State Exercisers |
.55-.64 |
1.2-1.4 |
|
Strength and Speed Exercisers |
.55-.91 |
1.2-2 |
How much protein should I take at a time?
You might think, “the more the merrier” when it comes to consuming protein if you want to build muscle. This isn’t necessarily the case. To guarantee optimal absorption you should consider a few factors including body mass, training goals and activity levels. This study showed that 20-30 grams of protein post exercise can stimulate muscle protein synthesis. Amounts greater than 30 grams of protein won’t lead to added benefits unless the person consuming the protein is over 187lbs (85kg) and even then, the maximal effective dosage seems to be 30-40 grams of protein. The ideal method for protein intake is to spread throughout the day, consuming 20-30 grams each meal or feeding.
Whey Hydrolyzed FAQs:
Is hydrolyzed protein bad for you?
No, there has been no evidence to show that hydrolyzed whey protein is bad for you. However, those with a milk intolerance can still suffer from adverse effects if consuming whey protein hydrolyzed, even if the hydrolyzed protein powder is lactose free.
Is hydrolyzed protein vegan?
Hydrolyzed whey protein isn’t vegan as it is produced from milk. However, there are hydrolyzed vegan proteins available to purchase. Common vegan hydrolyzed protein powders are made from yellow peas or soy.
How to buy the best hydrolyzed whey protein powder?
There are a few key metrics you should take notice of when purchasing hydrolyzed whey protein powder.
- Aim for products that contains 100% hydrolyzed whey protein with a minimum of 15 degree of hydrolysis. Hydrolyzed protein should be listed as the first ingredient without any other protein listed as sometimes whey protein powders contain both hydrolyzed and non-hydrolyzed protein.
- Look for a hydrolysate made from the starting materials of whey protein isolate or at least a 80 percent whey protein concentrate.
- Check the label for BCAA, amino acid, creatine profiles to match your needs
- Look for certified organic hydrolyzed whey protein without artificial color or sweeteners.
- Check to see if the product is certified by an independent organization such as NSF International.
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FINAL NOTE
Hydrolyzed whey protein powder is a specialized source of protein that is the perfect choice for athletes or anyone who goes hard when training. Whey hydrolysate will help your muscles to recover faster by rapidly recharging glycogen in your fatigued muscles better than other whey protein powders. Or if you're someone who has digestive issues when using traditional whey protein, you should give whey hydrolyzed a shot. Whey protein hydrolysate is a top notch supplement with plenty of benefits.
One the other hand if you're training with average intensity and have the time to recover between workout sessions then whey protein concentrate or whey protein isolate should do the trick.
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Kiel DiGiovanni
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