The best lactose free whey protein powder supplements for people that are lactose intolerant
What is lactose?
Lactose is a sugar and naturally occurring enzyme that can be found in milk products such as cheese, butter and yoghurt as well as milk itself which is why it is often referred to as ‘milk sugar’. When you are unable to digest this milk sugar, this is what we refer to as being lactose intolerant. You usually only find small quantities of lactose in cheese, butter and yoghurt with higher quantities present in whey and powdered milk.
Lactose is a large molecule that is made up of the two smaller components called glucose and galactose. Glucose and galactose absorb into the cells that line the small intestine by using the digestive enzyme lactase which is more difficult to produce as we get older. This is why you find lactose intolerance is particularly common amongst older people. When we are born we can produce plenty of lactase to aid digestion of lactose but this is more difficult as we get older.
Lactose free whey protein powder supplements
If you are physically active, into bodybuilding, or just wish to maintain a healthy body, then you need a high protein diet to maintain muscle, build muscle and for quick recovery after exercise. To do this, you can buy lactose free whey protein powder supplements or supplements that are almost lactose free to enable you to get plenty of protein without getting lactose intolerant symptoms.
The best lactose free whey protein supplements that we would recommend
- Pro-10 Soy Protein Isolate
- Myprotein Soy Protein Isolate
- Optimum Nutrition 100% Egg Protein
- Optimum Nutrition Hydro Builder
| Protein per serving | Calories per serving | Sugar per serving | Size | Price | Flavours | ||
|---|---|---|---|---|---|---|---|
| Pro-10 Soy Protein Isolate | 27g | 118 | 0.3g | 1kg | £11.59 - £18.59 | Strawberry and unflavoured | |
| Myprotein Soy Protein Isolate | 26g | 114 | 0g | 1kg and 2.5kg | £11.99 - £20.49 (1kg) and £26.99 (2.5kg) | Chocolate, strawberry, vanilla and unflavoured | |
| Optimum Nutrition 100% Egg Protein | 24g | 120 | 0g | 909g | £27.35 using discount code FC40 | Chocolate and vanilla | |
| Optimum Nutrition Hydro Builder | 30g | 180 | 2g | 1kg | £31.67 using discount code FC40 | Chocolate and vanilla |
Other whey protein supplements suitable for lactose intolerance
- Bulk Powders Whey Protein Isolate 97%
- Myprotein Impact Whey Isolate
- MuscleMeds Carnivor (check ingredients before you buy)
- Nutrisport Whey Isolate
- Optimum Nutrition Gold Standard Whey Protein (check ingredients before you buy)
I know people who are lactose intolerant that have tried these supplements and suffered no side effects by taking them, mainly because they are very low in lactose whilst some listed like the Optimum Nutrition Gold Standard Whey contain lactase as well as other digestive enzymes. The Bulk Powders Whey Protein Isolate, Myprotein Impact Whey Isolate and Nutrisport Whey Isolate are actually completely lactose free with various sizes available for you to buy.
All of these supplements are available in a range of flavours, taste fantastic and will give you high amounts of protein to ensure you stay fit, healthy and get the body you’re after without the symptoms caused by being lactose intolerant.
What are the causes of lactose intolerance?
Lactose intolerance is caused when glucose and galactose can’t be broken down and absorbed into the bloodstream using lactase. With a lack of lactase in the body, the lactose stays in the digestive system. Lactose passes to your large intestine and is fermented by bacteria which produces methane, carbon dioxide and hydrogen. This process causes the symptoms of lactose intolerance.
In the UK, lactose intolerance is more common in Afro Caribbean or Asian people and usually occurs between the ages of 20-40 although in rare cases it can occur when you are born because of genetics.
Lactose intolerance symptoms
What are the symptoms of lactose intolerance? Signs of lactose intolerance include feeling a bloated stomach, stomach cramps, feeling sick, diarrhoea and passing wind on a regular basis. The severity of these lactose intolerance symptoms will depend on how lactose intolerant you are as it will differ from person to person. In a lactose intolerance diet, you may be able to drink a cup of milk, you may only be able to drink a teaspoon of milk with a cup of coffee or you may need to avoid milk altogether.
Lactose intolerance diet
If you are lactose intolerant, a lactose intolerant diet will ensure you avoid the symptoms presented above. You simply need to avoid or limit you uptake of lactose which could result in a vitamin D deficiency and calcium deficiency. Therefore we would recommend supplementing your lactose intolerant diet with vitamin D3 such as Myprotein Vitamin D3.
You will also need to monitor your calcium uptake and it may be worth supplementing with a multivitamin (see below) to get your daily recommended allowance of calcium. Alternatively, ensure you eat food high in calcium such as broccoli, cabbage, kale, soya beans, tofu, nuts, salmon and sardines.
Using a multivitamin will ensure you get all the other vitamins and minerals required on a daily basis, especially for babies that are lactose intolerant. We would recommend;
- Vitabiotics Wellkid Baby & Infant multivitamin for babies
- Vitabiotics Wellkid Smart Chewable multivitamin for children aged 4-12
- Myvitamins Active Teen multivitamin for teenagers
- Myprotein Alpha Men multivitamin for adult men
- Myprotein Elle Active Woman multivitamin for adult women
You can buy lactose free milk for babies and lactose free milk for adults but this may not always be necessary depending on your level of lactose intolerance. You may be able to have milk in a hot drink such as coffee but not on cereal and you may find that if you drink milk alongside a meal then it can be more easily absorbed. If you need to avoid milk altogether, you can try using soya milk as well as the lactose free milk made from rice, oats and potatoes.
Other dairy products that someone who is lactose intolerant may be able to eat include probiotic yoghurts, sour cream, probiotic milk and cottage cheese which is low in lactose and very high in protein (casein). Even if you are lactose intolerant it is still important to find ways of adding dairy into your diet because of the vital nutrients, vitamins and minerals contained within it.
Cooking recipes for people that are lactose intolerant
Above is an e-book cookbook that you can download on your computer called 'Everything Lactose Free Cookbook' with recipes for lactose intolerant people and some cookbooks that you can buy on Amazon.co.uk. These would make the perfect birthday or Christmas gift for friends and family!