If you are lactose intolerant, finding a high-quality protein powder that you can easily digest can be tough. Traditional whey protein powders made from cow’s milk dominate the market but don’t fret. Below are some of the best protein powders to consider trying if you are lactose intolerant or just prefer lactose-free products.
Pea Protein
Pea protein is protein powder made from yellow split peas. It is a great option for those who are looking for lactose-free protein powder as it is naturally lactose-free and great for those who suffer from various food allergies or intolerances. It is soy-free, gluten-free, and vegan-friendly as well but always check the label for other added ingredients.
While pea protein contains less protein by volume than whey protein, studies have found them to be remarkably similar in their benefits on muscle growth and exercise recovery.
So, if you’re looking for a plant-based option that’s just as good as whey, pea protein is an excellent option for you [1, 2, 3].
Unlike pea protein, High Impact Plant Protein offers a superior blend of pea, rice, and fava bean proteins, along with additional powerful ingredients like digestive enzymes, antioxidants, and essential vitamins. It not only supports muscle growth and recovery but also boosts immunity, digestive health, and bone strength
Goat Whey Protein
For those who simply prefer whey, give goat whey protein a try. While it’s a touch harder to find than whey from cow’s milk, if you’re lactose intolerant it is worth the extra search. Whey from goat milk still contains some lactose but it is significantly less than that of cow’s milk and often works well for those who have mild issues with lactose intolerance. It also tends to be more easily digested than whey from cow’s milk [4].
Hemp Protein
Hemp protein is soy, gluten, and lactose-free as well as vegan-friendly. It is rich in fiber and healthy fats and is often better tolerated than whey protein powder. However, if you are using protein powder to help with muscle building, hemp protein has lower levels of the amino acid leucine compared to traditional whey supplements which is important for muscle protein synthesis. This doesn’t mean you can’t build muscle with hemp protein powders but it’s something to consider depending on why you are taking them [5].
Hemp protein typically has a larger serving size compared to similar products, such as whey protein or pea protein. This means you may use the product faster which can increase cost however, this is worth it for those with lactose intolerance who may also require other special dietary considerations.
Soy Protein
Outside of whey protein, soy protein is the next most popular option for protein supplements. If you are lactose-intolerant or following a plant-based diet, soy protein is a great option.
Soy is a popular plant-based protein because it contains all of the essential amino acids required to make it a complete protein which is rare in plant products.
Soy protein may even be associated with various health benefits including improving cardiovascular health and reducing the risk of certain cancers. It’s versatile, widely available, and more cost-effective than other types of protein such as whey. [6].
Egg white Protein
Egg whites are a rich source of protein that is naturally lactose-free and abundant, making concentrated egg white protein powder a great option in the mix for those who are looking for lactose-free protein products.
Because egg white protein is made from eggs it is not vegan-friendly or suitable for those who have an egg allergy.
Egg white protein powder typically contains fewer calories, fat, and carbs than whey protein and may provide similar benefits of aiding in muscle growth and post-exercise recovery but research is not conclusive yet on this [7, 8].
Many egg white protein powder products are less expensive compared to traditional whey products but can be tougher to find.
Whey Protein Isolate
Bet you weren’t expecting traditional whey protein from cow’s milk to make the list. However, whey protein isolate, which is a more concentrated form of whey protein, is often well-tolerated by those with lactose intolerance because it contains very minimal to no lactose in the final product.
Those who are lactose intolerant can typically consume up to 12 grams of lactose in one sitting without experiencing symptoms. So, if you are lactose intolerant, you may still be able to take whey protein powder because the amount of lactose is so minimal. However, choosing a whey protein isolate is the best option if you are concerned about experiencing a reaction from consuming lactose [9].