Do you suffer from lactose intolerance but still want to add whey protein to your diet? The good news is that there are options available that can help you get the protein you need without discomfort.
This article explores the topic of whey protein and lactose intolerance and provides you with helpful tips and information on how to navigate this dietary challenge.
What Is Lactose Intolerance?
Lactose intolerance is when a person’s body has difficulty digesting lactose, a type of sugar found in milk and dairy products.
This occurs when the small intestine doesn’t produce enough lactase, the enzyme needed to break down lactose into smaller sugars that can be absorbed into the bloodstream.
Symptoms of lactose intolerance can include bloating, gas, diarrhea, and abdominal pain after consuming lactose-containing foods or drinks.
Lactose intolerance is a common condition affecting up to 75% of adults worldwide.
Is Being Lactose Intolerant A Serious Condition?
Being lactose intolerant is not a serious or life-threatening condition, but it can cause discomfort and inconvenience for those with it.
While lactose intolerance can’t be cured, it can be managed through dietary changes, such as reducing or eliminating lactose-containing foods and drinks or using lactase supplements to aid digestion.
It is important to note that lactose intolerance differs from a milk allergy, which can be a more serious condition requiring strict avoidance of all milk and dairy products.
If you suspect you may have lactose intolerance, it’s best to speak with a healthcare professional to determine the best course of action.
Does Whey Protein Contain Lactose?
Whey protein is derived from milk, so it typically contains some amount of lactose. However, the amount of lactose in whey protein can vary depending on the processing method.
Whey protein isolate, for example, undergoes additional processing to remove most of the lactose, while whey protein concentrate may contain more lactose.
For individuals with lactose intolerance, it’s important to choose a whey protein product that is low in lactose or lactose-free, such as whey protein isolate, or to use lactase supplements to aid in digestion.
Can Protein Shakes Cause Lactose Intolerance?
Protein shakes themselves do not cause lactose intolerance. However, protein shakes made with whey protein, which is derived from milk, may cause digestive discomfort for those with lactose intolerance due to the lactose content in the whey protein.
This can result in symptoms such as bloating, gas, diarrhoea, and abdominal pain.
If you have lactose intolerance and want to consume protein shakes, it is important to choose a product that is low in lactose or lactose-free or to use lactase supplements to aid digestion.
Which Whey Protein Should You Choose?
If you are lactose intolerant, it is important to choose a whey protein that is low in lactose or lactose-free.
Whey protein isolate is typically the best option for those with lactose intolerance because it undergoes additional processing to remove most of the lactose.
On the other hand, whey protein concentrate may contain more lactose and cause digestive discomfort for those with lactose intolerance.
It is important to read the label carefully and look for a low-lactose or lactose-free product. Additionally, consider using lactase supplements to aid in digestion.
What Are Other Protein Options Besides Whey Protein?
If you are lactose intolerant or prefer not to consume whey protein, there are many other protein options. Here are some examples:
- Plant-Based Protein Powders: These are derived from sources like pea, rice, soy, and hemp and are often lactose-free and vegan-friendly.
- Egg Protein Powder: This is made from egg whites and is a lactose-free option.
- Beef Protein Powder: This is made from beef and is a lactose-free option.
- Fish Protein Powder: This is made from fish and is a lactose-free option.
- Dairy-Free Protein Bars: These are made with various plant-based protein sources and are convenient and portable for getting protein on the go.
It is important to choose a protein source that fits your individual dietary needs and preferences and to pay attention to the ingredient list to ensure that it is free of any potential allergens or intolerances.
What Happens If You Have Whey Protein Powder When You’re Lactose Intolerant?
If you are lactose intolerant and consume whey protein powder, it can cause digestive symptoms, such as bloating, gas, abdominal pain, and diarrhoea. This is because whey protein powder is made from dairy milk containing lactose.
Lactose intolerance means your body cannot digest lactose, the sugar in milk and dairy products. As a result, consuming whey protein powder can lead to discomfort and digestive issues.
If you are lactose intolerant, it is important to choose a lactose-free protein source or to use a lactase enzyme supplement to aid digestion.
What Protein Powder Is Best for Dairy Intolerance?
If you have a dairy intolerance, consider using a non-dairy protein powder. Some popular non-dairy options include:
Soy Protein Powder:
Soy protein powder is made from soybeans and is a great alternative for people who are lactose intolerant. It is a complete protein source, meaning it contains all the essential amino acids your body needs.
Pea Protein Powder:
Pea protein powder is made from yellow split peas and is another great non-dairy option. It is also a complete protein source and is easily digestible.
Rice Protein Powder:
Rice protein powder is made from brown rice and is another good option for those with dairy intolerance. It is low in fat and cholesterol and is easily digestible.
Hemp Protein Powder:
Hemp protein powder is made from hemp seeds and is a good choice for those who want a plant-based protein source. It is also a good source of omega-3 fatty acids and fibre.
Do I Need to Take Anything Else with Whey Protein?
Whey protein is a popular supplement among fitness enthusiasts and athletes as it helps to build muscle and support recovery after exercise.
While it is a convenient and effective source of protein, some people may wonder if they need to take anything else with it to maximise its benefits.
In general, whey protein can be a great addition to a well-rounded diet that includes a variety of whole foods.
However, it is important to remember that protein is not the only nutrient your body needs. A balanced diet should also include carbohydrates, healthy fats, vitamins, and minerals to support overall health and performance.
If you are using whey protein as a post-workout supplement, you may benefit from consuming a source of carbohydrates along with it.
This can help to replenish glycogen stores and support muscle recovery. Good sources of carbohydrates include fruits, whole grains, and starchy vegetables.
Additionally, staying hydrated by drinking plenty of water throughout the day is always a good idea, especially if you are active and consuming protein powder. Adequate hydration is important for digestion, nutrient absorption, and overall health.
How Much Whey Protein Should I Take?
Whey protein supplements are a popular way to increase protein intake for those looking to build muscle or improve athletic performance.
However, the whey protein you should take can vary depending on your body weight, fitness goals, and activity level.
As a general guideline, it is recommended that individuals consume between 0.8-1.2 grams of protein per kilogram of body weight per day.
For example, someone who weighs 68 kg (150 lbs) should aim to consume between 54-81 grams of protein daily.
If you are using whey protein supplements to meet your protein needs, reading the label and following the recommended serving size is important.
Generally, a serving size of whey protein powder is around 30 grams, providing approximately 25 grams of protein.
However, it’s always best to consult with a healthcare professional or a registered dietitian to determine your specific protein needs and the appropriate amount of whey protein.
Consuming too much whey protein can lead to negative side effects such as digestive discomfort, dehydration, and kidney damage. It is important to follow the recommended serving size and not exceed your daily protein needs.
Bottom Line
If you are lactose intolerant but still want to consume whey protein, there are options available for you.
By choosing the right type of whey protein and using lactase enzymes, you can still enjoy the benefits of whey protein without experiencing any negative side effects.
Remember to always consult with your healthcare provider before adding any new supplements to your diet.
Frequently Asked Questions
Whey protein isolate has removed most of the lactose and fat, making it a good option for people with lactose intolerance. On the other hand, whey protein concentrate contains more lactose and fat and may not be suitable for those with lactose intolerance.
Yes, lactase enzymes can help break down lactose in whey protein and make it easier to digest for people with lactose intolerance.
Yes, there are several plant-based protein powders available that can provide a similar nutritional profile to whey protein. Some options include pea protein, soy protein, and brown rice protein.