Along with their convenience, whey protein supplements do offer a number of benefits. They contain high levels of essential amino acids, which play an important role in stimulating muscle growth. What's more, the various protein fractions in whey (such as alpha-lactalbumin and glycomacropeptide) would be difficult to get from food alone.
However, there's no evidence to show that a whey protein isolate is any better than a whey protein concentrate. The only exception is during the post-exercise period, when the rapid rise in blood levels of insulin and amino acids caused by hydrolyzed whey protein can reduce protein breakdown and stimulate both protein and glycogen synthesis [11].
Because it contains less lactose, a whey protein isolate may also be more suitable for people who have difficulty digesting lactose. When choosing a whey protein supplement, make sure you use one processed using cross-flow microfiltration rather than ion exchange, as the microfiltration process preserves several important protein fractions. Suitable products include Precision Protein™ (EAS) and Micro Whey (Reflex Nutrition).
Protein supplements that contain a blend of both whey protein concentrate and whey protein isolate are better value for money. Suitable products include MyoPro® Whey (EAS) and Instant Whey (Reflex Nutrition).
Much has been made about fast and slow proteins. However, all of the studies to date have been conducted on fasting non-exercising subjects. There is no evidence to show that micellar casein is any better than whey protein for promoting muscle growth or fat loss in people who exercise regularly. What's more, carbohydrate and fat consumed at the same time as whey "evens out" the difference in protein balance between micellar casein and whey.
In addition, the French research group used a unique type of casein known as micellar casein, rather than the caseinates used in many supplements (such as sodium or calcium caseinate). Micellar casein is obtained after membrane microfiltration, and is not treated with acid. In other words, the findings don't necessarily apply to many commercial protein supplements.
While the extra ingredients included in many whey protein supplements sets them apart from the competition in the mind of the consumer, there is little or no evidence to show they have any real effect on muscle growth or fat loss.
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