Protein is a nutrient significant in building muscle, repairing tissue, and maintaining overall health. For others, protein supplements provide a convenient and effective way to ensure they get enough of the valuable macronutrient. Milk-based supplements such as whey protein are well-known but not the best choice for this condition. Thus, what is the ideal protein supplement for lactose intolerance? The following article details several protein alternatives, such as plant protein, whey protein isolate, and goat protein.
Plant-based Protein
Some popular plant-based protein sources include:
Hemp Protein
Pea protein is derived from yellow peas and is a complete protein, rich in all nine of the amino acids your body can't synthesize on its own. It is a highly digestible source with high BCAA content, making it ideal for muscle building as well as recovery. Pea protein is naturally gluten-free and lactose-free as well, making it an excellent option for individuals with multiple food sensitivities.
Brown Rice Protein
Brown rice is another highly digestible plant protein source that's very nutrient-dense. It contains less lysine than most proteins, but pea protein takes up the slack and offers a balanced amino acid profile. It's a great option for the lactose intolerant individual seeking a high-quality, plant-based protein powder.
Vegan Protein Powder
A majority of vegan protein powders combine various plant sources to deliver a blend of amino acids. Some of the most popular ingredients used in these combinations include pea protein, rice protein, hemp protein, and chia seeds. They are lactose-free and all other dairy-free items, making them perfect for those who are lactose intolerant or practice a vegan diet. I've tried a variety of plant-based protein powders, and the hemp and pea protein blends have been my go-to for years. They mix well with water, almond milk, or smoothies, and I've found they don't leave that chalky aftertaste you sometimes get with other plant proteins.
Whey Protein Isolate
While some individuals with severe lactose intolerance may still experience discomfort, most people find that whey protein isolate is a safe and effective choice. It's high in essential amino acids and particularly rich in leucine, which is crucial for muscle protein synthesis. However, it's important to note that not all whey protein isolates are created equal. Some are processed more thoroughly, so always check the label to ensure they're low in lactose and free from unnecessary additives.
Goat Protein
Although goat's milk does have lactose, it's usually more easily tolerated by individuals who are unable to digest cow's milk. Goat's milk's different protein structure and fat particles that are smaller and less difficult to digest than cow's milk help to explain this. Goat protein is a complete protein that includes all nine essential amino acids. It is also rich in vitamins and minerals like calcium, magnesium, and phosphorus that are needed for muscle and bone function. If you can digest goat milk but not cow milk, goat protein could be a great alternative to whey or casein proteins.
What Are the Different Types of Lactose Intolerance?
Understanding the different types of lactose intolerance can help you choose the best protein supplement for your needs.
Primary Lactose Intolerance
Primary lactose intolerance is the most common type and occurs when the body reduces lactase production, the enzyme needed to break down lactose, as a person ages. This typically begins in childhood and worsens into adulthood. People with primary lactose intolerance can often tolerate small amounts of lactose, but larger servings may cause digestive discomfort.
Secondary Lactose Intolerance
Secondary lactose intolerance is a result of disease or damage to the small intestine. Damage to the intestine may be due to gastroenteritis or Crohn's disease, reducing lactase secretion for a time. The intolerance will resolve after the condition has been treated.
Developmental Lactose Intolerance
Developmental lactose intolerance is typically seen in premature infants. Because their small intestine hasn't fully developed, they may not have enough lactase to digest lactose. This condition often resolves as the baby matures.
Congenital Lactose Intolerance
Congenital lactose intolerance is a sporadic genetic disorder where a baby is born without the ability to produce lactase. This condition is present from birth and requires strict avoidance of lactose-containing foods.
What Supplements Should I Take If I Am Lactose Intolerant?
If you're lactose intolerant, consider these supplements to meet your protein needs without triggering discomfort:
- Lactose-free Protein Powders: Many companies now offer lactose-free protein powders, including whey protein isolate and plant-based options. Look for products that are specifically labeled as lactose-free.
- Digestive Enzymes: Some individuals with lactose intolerance can benefit from taking lactase enzyme supplements before consuming dairy. These enzymes help break down lactose, making it easier for the body to digest.
- Omega-3 Fatty Acids: While not a direct source of protein, omega-3 fatty acids from sources like flaxseeds or algae oil can support overall health, particularly when combined with a high-quality protein supplement.
Which Protein Has the Least Lactose?
When comparing protein supplements for lactose content, here's how they rank from least to most:
Plant-based proteins (peas, rice, hemp, etc.) - 0% lactose
Egg white protein - 0% lactose
Beef protein isolate - 0% lactose
Whey protein isolate - 0.1-1% lactose
Goat whey protein isolate - 0.5-1.5% lactose
Whey protein concentrate - 4-8% lactose
Casein protein - 4-9% lactose
This ranking helps explain why even people with lactose intolerance can sometimes tolerate whey isolate but react strongly to whey concentrate or casein supplements.
Plant-based, egg, or beef protein supplements that contain zero lactose are always the safest options for those with severe lactose intolerance or dairy allergies.
Conclusion
Picking the best-suited protein powder for lactose intolerance is about the requirement and the tolerance level. Vegetable proteins, including peas, hemp, and brown rice are viable options for the product to be lactose-free. If one needs animal-derived proteins, go for whey protein isolate or goat protein; both are quite acceptable, although goat protein stands as a fabulous replacement if cow's milk can't be tolerated. Ultimately, the best protein supplement for lactose intolerance is one that fits your body's needs and wants. Try different forms and observe how your body responds. There's a protein supplement for whatever your fitness goal is, whether it's muscle gain, recovery, or general protein intake.
