Updated 2026-06-21 · 5 min read
Whey protein guide: isolate vs concentrate and how much you need
Whey isolate is about 90%+ protein with under 1% lactose, while concentrate is about 70 to 80% protein with 4 to 6% lactose, so isolate suits lactose sensitivity and concentrate is the better-value all-rounder. Most training adults need roughly 1.4 to 2.0 g of protein per kg of bodyweight per day, in 20 to 40 g servings. Buy genuine whey from brands like Optimum Nutrition and Dymatize at UnReal Supplements in Bangkok.
Isolate vs concentrate
Whey isolate is filtered to roughly 90% or more protein and under 1% lactose, so it digests fast and clean and suits anyone sensitive to dairy. Whey concentrate is around 70 to 80% protein with 4 to 6% lactose, costs less per gram of protein, and is the better-value everyday choice for most people. Both build muscle, the difference is purity, lactose, and price, not effectiveness.
How much protein do you actually need?
The International Society of Sports Nutrition position is that 1.4 to 2.0 g of protein per kg of bodyweight per day is enough to build and keep muscle for most people who train. The best per-serving dose is about 0.25 g/kg or 20 to 40 g of quality protein, spread across the day every 3 to 4 hours. If you are dieting hard while lifting, higher intakes of 2.3 to 3.1 g/kg can help protect lean mass.
Protein powder is a convenient way to hit that number, not a magic ingredient. Food first, shake to fill the gap.
Picking the right one
- Lactose sensitive or want it fast and lean post-workout: isolate (for example Dymatize ISO100, ON Gold Standard Isolate).
- Best value all-rounder: concentrate (ON Gold Standard 100% Whey).
- Struggling to eat enough to grow: a mass gainer adds carbs and calories around the protein base.
- Always buy genuine: check the seal and the brand's authenticity code.
Frequently asked
- Isolate or concentrate, which should I buy?
- Isolate is about 90%+ protein with under 1% lactose, ideal if dairy upsets you or you want a fast, lean post-workout shake. Concentrate is about 70 to 80% protein with more lactose and costs less, the better value for everyday use. Both build muscle equally.
- How much protein should I take per day?
- The ISSN recommends 1.4 to 2.0 g of protein per kg of bodyweight per day for most training adults, in servings of about 20 to 40 g (around 0.25 g/kg) every 3 to 4 hours. Higher intakes of 2.3 to 3.1 g/kg can help retain muscle while dieting.
- Where can I buy genuine whey protein in Bangkok?
- At UnReal Supplements inside UnReal Gym on Sukhumvit Soi 24, two minutes from Phrom Phong BTS. We stock genuine Optimum Nutrition, Dymatize, Rule1 and BSN whey with pickup at the gym and delivery across Thailand.