Whey protein is one of the most popular supplements for athletes, gym-goers, and anyone looking to support muscle recovery or increase protein intake. But with so many different types available; whey concentrate, whey isolate, and hydrolysed whey, it can be hard to know what the differences are, how they are made, and which one is best for your goals and diet.
How Whey Protein Powder Is Made
Whey protein is made from milk. It’s one of the two main proteins found in dairy, alongside casein. When milk is used to produce cheese, the liquid that separates during the process is whey. That liquid is then filtered, dried, and processed into the familiar whey protein powder you see in tubs and pouches.
Here’s a simple breakdown of how it’s made:
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Milk is curdled and strained during cheese production.
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The liquid whey is collected and filtered to remove fats and carbohydrates.
- What’s left behind is a concentrated source of high-quality protein, which is then dried into powder form.
Depending on the level of filtration, you’ll get different types:
- Whey Protein Concentrate (WPC)
- Whey Protein Isolate (WPI)
- Hydrolyzed Whey
Each type of whey protein offers its own unique benefits. Let’s break down the main types of whey protein powder you’ll find on NZ shelves.
Types of Whey Protein
1. Whey Protein Concentrate (WPC)
Whey protein concentrate is the most common and cost-effective form. It typically contains 70–80% protein, along with small amounts of carbohydrates, lactose, and fats.
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Ideal for: Everyday athletes and those wanting a balanced protein source.
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Taste & texture: Creamier and richer in flavour, often mixing well with milk or water.
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Lactose: Contains more lactose than isolate, so it may not suit those with sensitivities.
2. Whey Protein Isolate (WPI)
Whey protein isolate undergoes advanced filtration to deliver a higher protein concentration, usually 90% or more, with very little lactose, carbohydrates, or fat.
There are two main filtration methods used:
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Cross-Flow Microfiltration (CFM): Uses natural ceramic filters to separate protein from fat and lactose without chemicals. This method preserves the protein’s natural amino acids and bioactive fractions.
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Ion Exchange Filtration: Uses an electrical charge to attract and isolate pure protein molecules, resulting in exceptional purity and minimal lactose content.
The result is a cleaner, faster-digesting protein that’s ideal for lean muscle development and post-workout recovery. Its low lactose content also makes it suitable for people who are mildly lactose intolerant.
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Ideal for: Those aiming for lean muscle gain, fat loss, or a low-lactose protein source.
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Taste & texture: Smooth, light, and mixes easily with water or milk.
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Lactose: Very low lactose content — generally well tolerated by most users.
3. Hydrolysed Whey Protein (Hydrolysate)
Hydrolysed whey protein is the most refined form of whey. It starts as either concentrate or isolate, then undergoes an enzymatic hydrolysis process, where enzymes partially break down the protein chains into smaller peptides.
This “pre-digestion” step means the protein is absorbed faster and digested more easily, providing rapid amino acid delivery to the muscles. Hydrolysed whey is popular among athletes and those with sensitive stomachs who want to minimise recovery time and reduce potential bloating.
Although it tends to have a slightly bitter taste and higher price, its efficiency and digestibility make it a top choice for high-performance users.
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Ideal for: Athletes focused on rapid recovery, or those with digestive sensitivities.
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Taste & texture: Slightly thinner and more bitter, but mixes quickly with water.
- Lactose: Very low in lactose and easy to digest.
Summary Table: The Three Main Types of Whey Protein Powder
| Type | Protein % | Key Features | Cost | Best For |
| Whey Concentrate | 70-90% | Balanced nutrition with small amount of fat and carbs | $ | Everyday users |
| Whey Isolate | 90%+ | High purity, low lactose, rapid absorption | $$ | Low-carb or lactose sensitive users |
| Whey Hydrolysate | ~90% | Pre-digested for fastest absorption | $$$ | Post-workout recovery |
How Many Calories Are in Whey Protein Powder?
Calories vary depending on the type and brand:
- Whey concentrate: ~120–140 calories per 30g scoop, with 20–24g of protein.
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Whey isolate: ~100–115 calories per 30g scoop, with 25–28g of protein.
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Hydrolysed whey: Similar to isolate but may vary slightly depending on added flavouring or enzymes.
These values make whey protein an efficient, low-calorie way to boost daily protein intake without excess carbohydrates or fats.
How Fast Is Whey Protein Absorbed?
Whey protein is one of the fastest-digesting protein sources, typically absorbed within 1–2 hours after consumption.
Hydrolysed whey absorbs the fastest, followed by isolate, then concentrate.
This rapid absorption makes whey ideal immediately after training when the body needs quick amino acids for recovery.
Final Thoughts
The best whey protein depends on your goals, diet, and budget:
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Whey concentrate: Best overall value and taste.
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Whey isolate: Best for lean gains and lactose sensitivity.
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Hydrolysed whey: Best for rapid recovery and performance.
No matter your choice, whey protein remains one of the most effective and convenient ways to support muscle recovery, strength, and daily nutrition.
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