November 22, 2022 • 9 min read
Lactose-Free Protein Powder: 10 Best Options to Choose in 2023
Published on November 22, 2022 |
Update on November 3, 2023
NASM Personal Trainer, NASM Fitness Nutrition Specialist, ACE Sports Conditioning Specialist, NASM Performance Enhancement Specialist
Table of Contents
Are you lactose intolerant? Have you noticed any stomach issues whenever you eat or drink something with dairy in it?
Dairy can cause abdominal discomfort due to the presence of lactose, the sugar found in milk. If you are one of those people affected by it, you may have noticed that some protein powders can also cause an upset stomach.
But that doesn’t mean you have to stop having your post-workout protein shakes.
In this article, we will look at the best lactose-free protein powder options available on the market. You’ll be able to enjoy all the benefits of lactose-free protein supplements without suffering any side effects.
There are countless protein powders available on the market nowadays, but most of them are sourced from milk, such as whey and casein protein powders.
Because of their origin, they often contain traces of lactose, especially if manufactured in environments where milk is handled for the production of other products.
The level of purification that has been performed during extraction also plays an important role. Usually, “concentrate” proteins contain more lactose than “isolated” or “hydrolyzed” alternatives, as their extraction process is less meticulous.
However, if handled well by the manufacturers, whey isolate proteins can be lactose-free. Other lactose-free protein powder options include the following:
These sources of protein are particularly important for those suffering from lactose intolerance. This condition occurs in the majority of adults due to a physiological reduction in the lactase enzyme following weaning.
Lactose is a disaccharide, which is a sugar composed of two molecules: glucose and galactose. A lack of lactase means that our body struggles to break down, digest, and absorb this milk sugar, resulting in abdominal discomfort and gastric distress.
People who suffer from this intolerance would therefore benefit from consuming protein powders that do not contain lactose. Vegans can also benefit from lactose-free protein blends, as plant-based proteins don’t contain any lactose.
Here are the best lactose-free protein powder options that we found based on their level of bioavailability, support for fitness goals, brand reputation, and user reviews.
This vegan blend is made with a mix of plant proteins, including rice, pea, and Sacha Inchi. They provide all of the essential amino acids, making it a great alternative to whey protein for those who are lactose-free or vegan.
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While this is a milk-based protein, it has gone through rigorous filtering so that the lactose has been fully isolated and disposed of, giving you high-quality proteins from milk without the risk of upsetting your stomach.
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This innovative protein is obtained from beef, a high-quality protein source. This powder is designed to be 350% more concentrated in essential amino acids than a sirloin steak. [2]
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Protein obtained from chicken bone broth, making it a great lactose-free and paleo option. It also contains collagen, which supports joint health. [3] [4]
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This is one of the best protein powders for lactose intolerance, as it is obtained from egg whites. Eggs are classed as the golden standard of naturally occurring protein sources, with very high bioavailability and digestibility, making this option a great way to get in some high-quality protein. [5]
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This premium vegan protein is made from peas, peanuts, and quinoa, and it’s a great lactose-free option as it is designed to have the same amino acid profile of whey isolate.
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This organic plant-based blend is made with different plant protein sources and offers 21 grams of protein per serving along with fiber.
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This milk protein powder is fully lactose-free and provides 25 grams of complete, high-quality protein per serving.
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This lactose-free protein is made from the highest quality protein sources: whey isolate, milk isolate, micellar casein isolate, and egg protein isolate. It supports recovery by supplying 30 grams of bioavailable protein.
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This product provides 100% pure cricket protein powder, which is a sustainable alternative to get in high-quality protein. [6] [7]
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Here are some tips to help you choose your lactose-free proteins:
Protein isolates are considered a higher quality form of protein than concentrates. This is because they have been extracted into a purer form and provide higher digestibility and bioavailability.
Keep in mind the importance of bioavailability, which is the amount of protein that is usable by our body for physiological functions. Despite plant-based blends still being a great protein source, they tend to have lower bioavailability compared to their animal-sourced counterparts, such as eggs, beef, and lactose-free whey.
If picking a vegan protein powder, opt for blends made using different plant sources, as these tend to provide more essential amino acids and therefore provide better quality proteins.
Mixability, or solubility, is also very important as a low mixability can not only make your shake unpleasant to drink, but it can also lower its absorption in your body. So make sure your protein mixes well with your liquids to increase your protein absorption. [8]
Check the labeling to always ensure the product you are picking up is free from lactose. Milk and dairy are commonly handled ingredients in the food industry so contamination can occur.
In this case, it should be stated on the labels under the allergen section, but also double-check the ingredient list to ensure no lactose-containing item has been added to the protein blend.
Some online information may lead you to believe that all whey isolate proteins are free from lactose due to their extraction process. However, be aware that, unfortunately, this is not the case. You can certainly find some lactose-free whey protein options on the market, but ensure that this is stated on the product labels or in the product description before purchasing it.
If you want to build muscle, make sure to buy proteins that provide all essential amino acids to support both the growth and development of muscle tissue.
If this is your goal, you should also pair your diet with a hypertrophy-focused workout program, which can easily be designed using a workout app. [9]
Whether you are about to have breakfast or a post-workout snack, the last thing you want to add to a protein shake for lactose-intolerant people is cow’s milk. This would defeat the purpose of consuming a dairy-free protein powder. If you’re intolerant to lactose, here are the best liquid alternatives to mix with your shakes:
Water is a great alternative, especially for those following a specific diet or training plan. However, mixing protein with water may not provide the best taste, so it is worth trying it out with a small amount of powder to avoid wasting the product.
Plant-based milk has taken over the market in the past few years, so you should be able to find pretty much any type of plant milk you prefer: oat, hazelnut, almond, rice, coconut, etc.
However, these plant milks have different flavors and nutritional characteristics, so make sure to pick the one that you like the most or that is in line with your health and fitness goals.
Even if you are intolerant to milk, you can still enjoy cow’s milk as long as you pick the lactose-free version. This milk contains lactase, which supports digestion and prevents side effects by breaking down lactose for you.
Lactose-free proteins are widely available on the market, with new products coming out every year. Below are the key points from today’s article:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!