Protein 101: How It’s Made, Types & Choosing the Right One

February 10, 2025Valerion Nutrition
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protein Whey

Key takeaways

  • Whey comes from milk: it is the liquid left over when cheese is made, filtered and dried into powder.
  • The three main types are concentrate (WPC), isolate (WPI) and hydrolysate (WPH). The filtration method decides the protein content and profile.
  • For most people, whey concentrate is a good starting point.
  • Other options exist: casein, plant-based, egg white, beef and clear whey.
  • Check the ingredient list and choose a brand that is transparent about what is in the tub.

What is whey protein?

Whey protein comes from milk. When cheese is made, milk is separated into solid curds and liquid whey. This liquid whey is rich in protein, which is then processed, filtered, and turned into powder form to create whey protein supplements.

Whey is considered a complete protein because it contains all nine essential amino acids. It is also fast-digesting, which is why many people take it after training.

Illustration of how whey protein is made, from milk to whey powder
From milk to powder: the whey process, illustrated.

EU-authorised health claims

Protein contributes to a growth in muscle mass and to the maintenance of muscle mass. These claims apply to foods that are at least a source of protein, as defined in Regulation (EU) No 432/2012.

Types of whey protein and their differences

Not all whey protein is processed the same way. The method of filtration determines the type of whey protein and its nutritional profile. The three main types of whey protein are:

1. Whey Protein Concentrate (WPC)

Protein content: Typically 70-80% protein per serving.
Other nutrients: Contains some fats, lactose (milk sugar), and bioactive compounds.

Benefits

  • More affordable than other types.
  • Retains more natural nutrients and a better taste.
  • Suitable for general fitness and everyday protein intake.

Who should use it?

  • Beginners or people who want a cost-effective, good-tasting whey protein.
  • Those who don't have lactose intolerance.
  • People looking for a well-rounded protein supplement.

2. Whey Protein Isolate (WPI)

Protein content: Over 90% protein per serving.
Other nutrients: Low in fats and lactose.

Benefits

  • Higher protein concentration with fewer carbs and fats.
  • Digests and absorbs quickly.
  • A lower-lactose option, also for low-carb diets.

Who should use it?

  • Athletes and bodybuilders who need a high-protein, low-fat supplement.
  • People who watch their lactose intake but still want whey.
  • Individuals following strict diets with minimal fat or carbohydrates.

3. Whey Protein Hydrolysate (WPH)

Protein content: Typically 80-90% protein per serving.
Other nutrients: Processed to be pre-digested: the protein is broken down into smaller peptides, which makes it the fastest-absorbing form.

Benefits

  • Very quick digestion, popular after training.
  • Already broken down into smaller peptides.

Who should use it?

  • Athletes needing the fastest possible absorption.
  • People who prefer a pre-digested, fast-absorbing form.

Good to know

Whey protein is made from milk, so it contains milk (including lactose in concentrate). If you have a milk allergy, do not use it. Ask your doctor if you are unsure.

How is whey protein made?

The process of making whey protein powder involves several steps to ensure purity, quality, and effectiveness:

1
Milk separation:
Fresh milk is separated into liquid whey and solid curds (used for cheese).
2
Filtration:
The liquid whey undergoes filtration to remove unwanted components like fat and lactose.
3
Processing based on type:
Concentrate: minimal processing to retain more nutrients. Isolate: additional filtration to remove more fat and lactose. Hydrolysate: further processing to break down protein into smaller peptides for faster absorption.
4
Drying and flavouring:
The purified whey is dried into powder form and often flavoured (e.g. chocolate, cookies or strawberry).
5
Packaging and distribution:
The final whey protein powder is packed and sold for consumer use.

Other sources of protein powders

While whey protein is the most popular, there are other types of protein powders derived from different sources:

Type Derived from Absorption rate Best for
Casein protein Milk Slow-digesting (up to 7-8 hours) Sustained protein release, often taken in the evening.
Plant-based protein Pea, rice, hemp or soy Medium-digesting Vegans, vegetarians, or those with dairy allergies.
Egg white protein Egg whites Medium to fast-digesting Dairy-free alternative with a strong amino acid profile.
Beef protein isolate Beef Fast-digesting People avoiding dairy but looking for a high-protein option.
Clear whey protein Whey isolate Rapid-digesting A refreshing, juice-like protein drink without the creamy texture of traditional whey.

Each of these proteins has its benefits, and the best choice depends on your dietary needs and fitness goals.

Beware of low-quality protein powders

Not all protein powders are created equal. Some cheaper powders use fillers or artificial additives. Always read the ingredient list and choose a trusted brand that is transparent about its ingredients and formulation.

Which type of whey protein is best for you?

Choosing the right whey protein depends on your goals, budget, and dietary needs. Here's a simple guide:

If you want… Choose
An affordable, all-around good protein Whey Protein Concentrate
High protein with minimal fat and carbs Whey Protein Isolate
The fastest absorption Whey Protein Hydrolysate

For most people, whey protein concentrate is a great starting point. If you watch your lactose intake or follow a strict diet, whey isolate might be the better option. If you're an advanced athlete or want rapid digestion, hydrolysate is an option.

Conclusion

Whey protein is a convenient way to add protein to your diet, and protein contributes to a growth in muscle mass and to the maintenance of muscle mass. Understanding the differences between concentrate, isolate, hydrolysate and clear whey can help you make the best choice for your needs. Choose a trusted brand that prioritises quality ingredients.

Discover RAW Whey Concentrate
Valerion RAW Whey Concentrate Dark Cookies tub with golden light effect
Dark Cookies
Valerion RAW Whey Concentrate Sweet Chocolate tub with orange and blue light effect
Sweet Chocolate

Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Contains milk. This article is for information only and is not medical advice.

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