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Is whey protein good for joints, bones and muscles?
Written byH&B editorial team
Reviewed byEmily Foster
Wondering if whey protein could transform your muscle build and recovery goals? Our sports nutritionist breaks down the science so you can choose the right type of whey protein for you
Summary
1What are the different types of whey protein?
We asked our H&B nutritionist Emily Foster for her take on the three types of whey protein – concentrates, isolates and hydrolysates...
2What are the potential benefits of whey protein?
Whey protein for joints and bones, while there's no direct link between whey protein and bone health, it is high in the amino acid cysteine...
3Other potential benefits of whey protein
Digestion time, whey is the quick fix when it comes to post-workout recovery. It’s quickly digested into the body and begins protein synthesis...
Whey protein has fast become the gym goer’s best friend. But if you're just getting started with whey, you might need some help sorting your whey isolate from your whey concentrate to see which type is right for you.
Before we get into the nitty gritty, for those that don't know, whey is the liquid that's left over when you curdle and separate milk. After removing the carbohydrates, fat and liquid, you’re left with whey protein,1 which is gaining popularity for its muscle-recovery potential.
Want to know more about whey protein and how to get the best out of it for your body? Then look no further.
Ask an expert: what are my whey protein options?
We asked our H&B nutritionist Emily Foster for her take on the three different types of whey protein – concentrates, isolates and hydrolysates.
- Whey concentrate
It may be called ‘concentrate’, but it’s not necessarily the most concentrated. “Whey concentrate contains about 70-80% protein, which is lower than the other two types,” she explains.
“It also contains some lactose and fats. Because of this, it normally tastes a bit nicer and is relatively more slowly digested and absorbed.” - Isolate
By contrast, isolate has a protein content of 90%,” says Emily. “It’s lower in lactose and fats and is slightly faster to digest and absorb.” - Hydrolysate
What about hydrolysate? “There’s a process which breaks the protein down into smaller fragments, increasing the surface area of the powder. That means it’s more quickly digested and absorbed by the body,” she says.
“Because it’s most quickly absorbed, it’s really, really beneficial post-workout, but it’s often quite bitter because it’s free of the fats – and more expensive."
Summary of your whey protein options
When deciding the best one for you, consider the effectiveness you need, plus your budget and the taste.
While whey protein will never be dairy free, the good news is that leaner types remove a lot of the lactose. “So if you’re lactose intolerant, the isolate or hydrolysate could be better options,” she says – but always check the labels or ask in store if you’re unsure.
What are the potential benefits of whey protein?
Whey protein for joints and bones
While there's no direct link between whey protein and bone health, it is high in the amino acid cysteine.1
Cysteine is important for making collagen, which gives bones their strength.2,3 And – because it comes from milk – whey is high in calcium, which contributes to normal bones and muscle function.4,5
Whey protein for muscles
Whey protein is high in an amino acid called leucine.1
“Leucine triggers the body to start repairing and rebuilding muscles straight away, which means that it’s going to lead to better recovery and muscle growth as well,” Emily explains.
Whey delivers protein and nutrients to your muscles faster than slower-digesting proteins like casein, so it’s ideal for fast-acting nutrition straight after a workout.
You can find out more about how your body uses protein for exercise in our sport and fitness hub.
What are the other potential benefits of whey protein?
- Digestion time
Whey is the quick fix when it comes to post-workout recovery. It’s quickly digested into the body and begins protein synthesis (muscle repair) straight away.1
This means you don’t miss your recovery period and your body can start repairing as soon as it needs to. As a result, whey protein is best taken straight after a workout (up to about two hours). - Bioavailability
Another benefit of whey protein is that it’s one of the most bioavailable types. This means that your body can absorb the most and use it most efficiently.1
For example, research from the US Dairy Export Council found that the body can use 92% of the protein in whey, while only 61% of soy gets used.1 - Vitamin B12
Whey protein contains vitamin B12 and therefore can increase the levels of vitamin B12 in your body, as seen in research among older adults published in Molecular Nutrition & Food Research.6
Vitamin B12 is important for the normal function of the immune system and reducing tiredness and fatigue.7,8 And with around one in ten older people low in it, it could be an option for those who don’t get enough in their daily diet.9
Depending on the type of whey you choose, you’ll also get some of the vitamins, minerals, and fats from the milk it comes from.
Which types of exercise is whey protein good for?
Whey can only help with building strong muscles if you’re exercising regularly. This doesn’t have to be too intense, but muscles can only grow if they’re being stretched.
Since its main benefit is helping muscles grow and recover, whey is best for fans of strength training. This can mean lifting weights, but it also includes exercises like:
- push-ups and squats
- cycling
- yoga
- hill walking
- climbing stairs
- running
- dancing
- press-ups
- using weight equipment at the gym
4 ways to get more whey protein in your life
- Shake
Easy to mix and carry, a creamy shake with a scoop of protein powder is perfect for enjoying post-workout. You can buy them ready made too. - Smoothie
Switch it up every day with your favourite fruits or add even more protein with a dollop of natural yoghurt. Breakfast in minutes! - Cold drink
Though it’s made from milk, not all whey protein drinks have a milky taste. You can find whey protein drinks made from clear whey isolate that are closer to fruit juice or lemonade. Top with ice and relax as you turn your post-workout into a summer refresher. - Coffee
Whether you choose a coffee protein powder or shake a new flavour into your iced latte, you’re spoiled for choice. Vanilla, hazelnut, or caramel... it's your favourite cafe flavours in protein form.
The final say
Time to whey up the benefits – does this deserve a place in your post-workout routine?
If you fancy learning even more, check out our ultimate guide to whey protein.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Last updated: 3 July 2024
- Hoffman JR, Falvo MJ. Protein – Which is Best? J Sports Sci Med [Internet]. 2004 Sep [cited 2024 Jun 18]; 3(3): [118-130]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
- University of Rochester Medical Centre (URMC). Cysteine [Internet]. URMC [cited 2024 Jun 18]. Available from: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Cysteine European Commission. Characteristics [Internet].
- European Commission [cited 2024 Jun 18]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6502
- European Commission. Characteristics [Internet]. European Commission [cited 2024 Jun 18]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6346
- European Commission. Characteristics [Internet]. European Commission [cited 2024 Jun 18]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6342
- Dhillon VS, Zabaras D, Almond T, Cavuoto P, James-Martin G, Fenech M. Whey protein isolate improves vitamin B12 and folate status in elderly Australians with subclinical deficiency of vitamin B12. Mol Nutr Food Res [Internet]. 2017 May [cited 2024 Jun 18]; 61(5). Available from: https://pubmed.ncbi.nlm.nih.gov/27981743/
- European Commission. Characteristics [Internet]. European Commission [cited 2024 Jun 18]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6487
- European Commission. Characteristics [Internet]. European Commission [cited 2024 Jun 18]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6488
- NHS Inform. Vitamin B12 or folate deficiency anaemia [Internet]. NHS Inform [updated 2023 March 10; cited 2024 Jun 18]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/nutritional/vitamin-b12-or-folate-deficiency-anaemia/
- NHS. How to improve your strength and flexibility [Internet]. NHS [reviewed 2022 Nov 18; cited 2024 Jun 18]. Available from: https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/
- NHS. Osteoporosis – Prevention [Internet]. NHS [reviewed 2022 Oct 13; cited 2024 Jun 18]. Available from: https://www.nhs.uk/conditions/osteoporosis/prevention/
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