Hydrolyzed Whey Protein Explained: Does Faster Absorption Mean Better Results?
Learn whether hydrolyzed whey protein’s fast absorption improves muscle growth, or leads to less muscle gain and more fat than whey concentrate.
Hydrolyzed Whey Protein Explained: Does Faster Absorption Mean Better Results?
Hydrolyzed whey protein is often marketed as the most advanced and effective form of whey protein available. With claims of ultra-fast absorption and superior muscle-building potential, it typically comes with a much higher price tag. But does hydrolyzed whey protein actually deliver better results, or are you paying more for less?
To answer that question, it helps to understand how different forms of whey protein work in the body.
The Three Main Types of Whey Protein
Whey protein is commonly available in three forms: whey protein concentrate, whey protein isolate, and whey protein hydrolysate.
Whey protein hydrolysate is created by breaking whey protein down into smaller peptide chains, allowing it to be absorbed more rapidly. While it’s true that hydrolyzed whey enters the bloodstream faster than other forms, faster absorption does not automatically translate to better muscle growth.
Why Faster Isn’t Always Better for Muscle Growth
For many years, the prevailing theory in sports nutrition was that faster protein absorption led to greater muscle gains. However, more recent research shows that combining fast- and slow-digesting proteins produces superior results for lean muscle growth.
When protein is absorbed too rapidly, the body may treat it more like an energy source rather than a building block for muscle tissue. In this scenario, amino acids are oxidized for fuel instead of being used to support muscle protein synthesis.
This is why protein blends that deliver amino acids over a longer period of time are now considered more effective for body composition.
What the Research Says About Hydrolyzed Whey
A 2013 study involving trained athletes compared the effects of whey protein concentrate, hydrolyzed whey protein, and a carbohydrate-only beverage. While hydrolyzed whey reduced markers of muscle damage more than whey protein concentrate or carbohydrates, this outcome was not necessarily beneficial.
Some degree of muscle damage is required to stimulate muscle growth. By blunting this process too aggressively, hydrolyzed whey protein actually led to inferior results. Over the course of the study, participants consuming hydrolyzed whey experienced only one-third of the muscle gain seen in those consuming whey protein concentrate.
Even more surprising, hydrolyzed whey was the only beverage in the study associated with fat gain rather than fat loss when combined with exercise. In fact, it was found to be more fattening than the carbohydrate-only drink.
Is Hydrolyzed Whey Worth the Cost?
Hydrolyzed whey protein is significantly more expensive than whey protein concentrate, yet research suggests it delivers less favorable body composition outcomes. Despite its rapid absorption, it may reduce muscle-building potential and increase fat storage when compared to less processed protein sources.
For most individuals focused on strength, muscle growth, and overall body composition, hydrolyzed whey protein is not the superior option it is often claimed to be.
The Smarter Protein Choice
High-quality whey protein concentrate and protein blends that combine fast- and slow-digesting proteins provide a more effective and economical solution for muscle growth and recovery.
Before paying a premium for hydrolyzed whey protein, it’s worth considering whether faster absorption truly aligns with your goals. In many cases, slower, more sustained protein delivery leads to better results, without the added cost.
References
- Lollo PBC, et al. Hydrolysed whey protein reduces muscle damage markers in Brazilian elite soccer players compared with whey protein and maltodextrin. A twelve-week in-championship intervention. International Dairy Journal. August 2013.