If you’re someone who needs protein to bulk up your workout results, or to cure your protein deficiency but is lactose intolerant, then you have a problem to deal with.
Lactose in whey protein will trigger all sorts of side effects that your body fails to deal with. If the standard whey protein causes a little discomfort down in your stomach, you’re probably lactose intolerant.
If you’re not aware of being lactose intolerant, this is the symptom that indicates you need medical attention. But, to help you avoid worsening it, count on the best lactose-free protein powders, to be consistent with your workouts or healthy nutritional consumptions.
Protein Powder and Its Benefits
Whey protein is considered to be one of the best supplements for its nutritional value. Scientific studies have proven its health benefits for athletes and even for people who need day-to-day nutrients. To help you understand its efficacy better, here are a few benefits of whey protein powder:
1. Supports the Growth of Muscles
No doubt athletes use it for their bulking seasons. Whey protein is responsible for improving muscle growth and strength when paired with proper workouts and strength training exercises.
If not for that, whey protein is also used to prevent age-related muscle loss conditions, which reduces the risk of chronic diseases and fat gain.
2. Lowers the Blood Pressure
High blood pressure increases the risk of heart problems, and consumption of dairy products is said to help in lowering it. It’s possible due to the presence of bioactive peptides in dairy products, which are also called ACE inhibitors or lactokinins.
A study states that consuming whey protein supplementation for around 12 weeks, with 54 grams per day dosage, lowers systolic blood pressure levels by 4%. The effects are notable only if you have elevated blood pressure as it doesn’t deteriorate the same from normal to lowered levels.
3. Helps Treat Diabetes
Type 2 diabetes is a chronic condition that is triggered due to high blood sugar levels. The effect of whey protein in this condition is to maintain blood sugar levels, by increasing insulin production and the body’s sensitivity to it.
Whey protein works better while dealing with diabetes than other protein sources such as fish or egg white. Some specific properties of whey protein are similar to that of the common diabetic medication, sulfonylurea.
4. Proper Weight Management
Taking in protein supplements will help you feel stuffed for a long time, without triggering hunger alarms. As a result, you’ll be consuming smaller portions in your meals, and reduce frequent snacking. Hence, you’ll eventually be managing or losing your overall weight.
As per a 2017 study, people supplementing their regular dietary intake with whey protein has the possibility of reducing body fat or weight, to help people with obesity problems.
5. Post-Exercise Recovery
Apart from helping athletes with muscle growth, whey protein also has properties to repair damaged tissues and muscles. Athletes also prefer using protein supplements for speeding up their muscle recovery, to deal with soreness after exercises.
Muscle recovery and performance go hand-in-hand, and whey protein helps support both of these actions. As a result, muscle protein synthesis improves in your body.
Whey Protein: Does It Contain Lactose?
Yes, whey protein does contain some amounts of lactose in it. But that solely depends on the type of whey you consume. There are three types of whey protein available in the form of supplements for you to consume, which includes isolate, concentrate, and hydrolysate whey protein.
A concentrated form of whey protein consists of around 70-80% of protein and some lactose in it. Isolate on the other hand consists of 90% protein and less lactose than the concentrated form of whey. And, hydrolysate is the pre-digested form of whey protein which makes it digest faster when consumed.
People with lactose intolerance can mostly tolerate hydrolysate whey protein for its superior digestive abilities. In some cases, the patients with low effects of this intolerance can also respond well to the isolated form of whey, as it has a very low count of lactose in it.
But, concentrated whey protein isn’t recommended for people experiencing side effects due to lactose. But surprisingly, it’s the most flavor-rich, affordable, and nutrient-retaining variant, which is commonly preferred by us.
So, what’s the way out for lactose intolerant individuals to get the benefits of whey protein, but without triggering the side effects of lactose intolerance? Well, a bunch of the best lactose-free protein powders can be an ideal solution for it.
Here is the list of best lactose-free protein powders, shortlisted from the cosmos of various products in the online market. Let’s check them out!
1. Orgain Organic Vegan Protein Powder – Best Overall
Orgain has been the best brand in the protein supplement market with USDA certification. This product by Orgain is a 100% vegan protein supplement, available in six different flavor options. It’s perfectly priced for the quantity offered, making it the best pick for athletes and people with protein deficiency.
- Rich with 0.99 grams of dietary fiber
- 20 servings with every 2 lb container
- USDA-certified organic protein powder
- Vanilla-flavored lactose-free protein powder
- Consists of 21 grams of protein in 46 grams or 2-scoop dosage
- Ideal for men, women, and kids
- Mixes well with water, milk and usual protein shakes
- 100% organic without additives or artificial ingredients
- Ideal for baking nutritious items such as muffins, cookies, and brownies
- Ideal for meal replacement, muscle recovery, and pre & post workout supplement
- Overdosing on this powder can cause dehydration
- Blending unproportionate amounts of water and powder will leave lumps
2. Optima Healthy Gut Solution – Best for Digestive Health
Optima Healthy Gut Solution is our digestive remedy that not only keeps you energized for your workout sessions but also helps improve your gut capabilities.
You can use it with your standard protein supplement blend to reduce inflammation, intolerance symptoms, and treat leaky gut syndrome.
- Keto-diet certified
- 100% organic certified and vegan friendly
- Sourced from FDA registered manufacturer
- 100% no-risk 365-day money-back guarantee
- Supports digestive health
- Treats the leaky gut syndrome
- Works towards reducing inflammation
- Improves nutrient absorption in your body
- Mostly out of stock due to high demands
3. Genepro Unflavored Protein Powder – Best for Lowest Carbohydrate
Genepro boasts its unflavored protein powder with zero carbs, which is light on your stomach but has high protein content to help you in your strength training and healthy dietary routine. You can prefer using it for protein shakes as well as for baking goods.
- Flavorless and gluten-free
- Zero-carb dietary supplement
- Zero-sugar and Non-GMO in nature
- Available in packs ranging from 30-128 servings
- Reduces the bacterial toxins
- Works towards improving gut health
- Minimizes gas and bloating symptoms
- Formulated with high-absorption protein
- Mixability and solubility quotient is less
- Adds no taste to the protein shake or blend
4. Legion Whey+ Chocolate Protein Powder – Best Packet Sizes
Apart from giving you a good amount of whey protein, Legion is offering you a wide range of size options to decide the quantity of purchase you need. You can buy packs with up to 82 servings, which is ideal for your long-term protein-rich dietary routine.
- Flavor- Chocolate
- 100% isolate protein
- 100% naturally sweetened
- Available in packets ranging from 30 to 82 servings
- Great flavor with all blends
- Top-notch ingredient quality
- Better digestibility on consumption
- Healthy protein powder with no additives
- After-taste isn’t appreciable by the consumers
- Packaging could have been better with the use of a tub.
5. MuscleMeds Carnivor Beef Protein Isolate Powder – Best Known for Beef Protein
MuscleMeds ensures visible muscle growth results in just eight weeks. And that is possible because of the beef protein being infused into this supplement. Beef is a very high source of protein, and when manufactured as a supplement, it has a higher concentration than that steak.
- Flavor- Rocket Pop
- USDA-approved beef protein
- 350% higher concentration than steak
- Guarantees 8 lbs muscle gain in 8 weeks
- Available in packs ranging from 2 to 8 pounds
- Concentrated with amino acids
- Clinically tested for quality results
- Available in eight different flavors
- Each serving has 23 grams of beef protein
- Easy to digest, without causing gas or bloating
- Comes with a chemical after-taste
- Mixability quotient is bad as it forms lumps
6. Vital Performance Protein Powder– Best for Popular Flavors
Vital Performance brings to you the most loved flavors in their protein supplement. They have vanilla, strawberry, coffee, and chocolate. These are the flavors people mostly buy to satisfy their taste buds while they’re meeting their needs for muscle-protein synthesis.
- Flavor- Chocolate
- Casein to whey ratio of 80:20
- Consists of 10-gram collagen
- Delivers 25 grams of complete protein
- Available in packs of 1.68 and 1.72 pounds
- Provides better digestibility
- Easily mixable with all blends
- Free from gluten and lactose contents
- High amounts of amino acid for boosting
- Leaves a chemical aftertaste
- The flavor-blend taste could have been better
7. About Time Whey Isolate Protein – Best for Building Lean Muscle
As it’s a whey protein, it can initiate protein synthesis in your muscles. With this, your body will start building muscles, instead of accumulating fat. An increase in the count of lean muscles within your body will boost your metabolism and will help you burn more calories than usual.
- Flavor – Vanilla
- Available in a 2-pound pack
- No artificial or growth hormones
- Micro-filtered isolate whey protein
- Gives 100 calories and 25-gram protein per serving
- Easy on the stomach
- Free from gluten and sugar
- Easily mixable with all blends
- Available in four different flavors and an unflavored option
- Ideal to consume as breakfast, snack, and post-workout shake
- The new formula is a bit sour in taste
- Comes in a plastic bag instead of a tub
8. Bulk Supplements Egg White Protein Powder – Best Known for its Verified Manufacturing Facility
Even though most of the supplements listed here claim to be tested and verified for genuineness, Bulk Supplements Egg White protein powder has a dedicated certification to prove that it has been made and processed under cGMP (Current Good Manufacturing Practice) regulations.
- Unflavored mixture
- Derives its protein from egg whites
- Manufactured under cGMP standards
- Available in 2.2-pound and 3.52-ounce pack
- Ideal to use for keto and paleo dietary routine
- Gives 24 grams of protein per serving of 30 grams
- Easy on stomach
- Low in fat and cholesterol
- Non-animal protein powder
- Easily mixable with all blends
- Purest form of protein with all amino acids
- Slightly foamy in texture when blended
- Being stored for days, the powder develops a bad odor
9. Birdman Falcon Plant-Based Protein Powder – Best for Keto Diet
Birdman Falcon is a popular brand that offers pea protein of 22 grams per serving, is ideal to be used in keto dietary plans, and is Kosher certified. It’s 100% vegan and is free from all dairy ingredients, being favorable to consume for people with complete dairy intolerance.
- Flavor- Vanilla
- Ideal for the keto diet
- Derives its protein from peas
- Gives 22-gram protein per serving
- Available in 2.18 and 1.38-pound packs
- Available in three different flavors
- The mixture is 100% vegan-friendly
- It doesn’t cause stomach heaviness
- Made up of purely natural ingredients
- Vanilla flavor has a minty taste
- Doesn’t mix well without a powerful blender
10. Iconic Protein Powder – Best Trial Pack
If you’re newly switching to protein supplements, then you must try them out first to see how your body responds to them. If your body doesn’t synthesize protein for muscle growth in general, then you might either lack the nutrients or have any health deficiency.
So, this product by ICONIC has a 1lb pouch that lasts for 18 servings. Use it as a trail pack to determine if it works for you, following which you can get the quantity you need.
- Available in a 1-lb pouch pack
- Comes with Kosher certification
- Gives 20-gram protein per serving
- Derives protein from grass-fed whey and casein
- Made up of only four ingredients (milk whey isolate, monk fruit extract, sea salt & natural vanilla bean flavor)
- Low in calories and carbs
- Gluten and soy-free protein powder
- Sweetened with monk fruit, and free from sugar
- Available in two flavors and an unsweetened option
- It doesn’t mix or blend well
- Packaging could have been better
11. Garden of Life Protein Powder – Best Known for Probiotics & Enzymes
Garden of Life brings to you raw organic protein powder, the nutrients of which are derived from peas and 13 raw organic sprouts. But beyond that, it also has more than 3 billion CFU enzymes and probiotics, for supporting easy and healthy digestion.
- Flavor- Chocolate
- Gives 22 grams of protein per serving
- Available in 20-serving and 10-serving packs
- 100% Vegan and plant-based protein powder
- Derives its protein from peas and organic sprouts
- Helps with muscle recovery
- Rich in vitamins and minerals
- Free from gluten and soy ingredients
- Available in three different flavors and an unflavored option
- Not tested by third-party laboratories
- The supplement isn’t regulated by FDA
12. Plant JVM Complete Plant Protein – Best Known for its Recovery-Based Formulation
This product by Plant JVM consists of 5-gram BCAAs (Branch Chain Amino Acids), alongside 2.5-grams leucine, which is crucial for triggering muscle-protein synthesis.
All the essential amino acids are infused in a proper ratio, for best results. As an outcome, this combination of nutrients and components accelerates muscle recovery from your strenuous training sessions. Moreover, it also prevents muscle soreness.
- Derives its protein purely from rice and peas
- Manufactured with the recovery-focused formulation
- Available in a 2-pound pack of one and 1.3-ounce packs of eight
- Consists of 24 grams of plant-based protein, 5-gram carbs, and no fillers
- Comes with a great taste
- Available in three different flavors
- Low in calories with just 140 cal. per serving
- Accelerates muscle recovery after training sessions
- Limits the condition of Delayed Onset Muscle Soreness (DOMS)
- You might experience some aftertaste
- Leaves a chalky texture when blended
13. MariGold Grass-fed Whey Isolate Protein Powder – Best Known for Most Protein Per Serving
MariGold is a popular brand with pure isolate lactose-free whey protein supplements. This Grass-fed version of the supplement guarantees 26 grams of protein per serving, which is among the highest claims in this list.
- Comes in an unflavored taste
- Available in a pack of 2.05 pounds
- Gives 26-gram protein per serving
- Cold processed for retaining all nutrients
- Less than 1% non-GMO Sunflower Lecithin
- Supports easy digestion
- Easily mixable with all blends
- Good for your immune system
- Speeds up your muscle recovery time
- No third-party lab analysis report
- Price has increased exponentially in a short span
14. VMI Sports Protolyte Whey Isolate Protein – Best for Assured Reliability
VMI Sports offers assured reliability with its 30-day money-back guarantee. You get to try the product, taste it and experience its efficiency for a month. If you feel like the supplement isn’t helping you with the muscle recovery process as per your expectations, then you can get a full refund on your purchase.
- Ideal for the keto diet
- 100% pure cold filtered
- Derives its protein from whey
- Gives 21-25 grams of protein per serving
- Available in packs of 4.6 and 1.63 pounds
- Mixes easily with all blends
- Available in eight delicious flavors
- Gluten and lactose-free, without any fillers
- Comes with a 30-day money-back guarantee
- Price is a bit on the expensive side
- Unpleasant aftertaste for all flavors
15. Total Activation Vanilla Whey Isolate Protein Powder – Best Known for its Delicious Taste
It’s one of the most delicious protein supplements on this list. You experience the smooth and creamy vanilla flavor. It tastes best with lactose-free or low-fat milk. Following that, you can also make it better by pairing it with berries, fruit, yogurt, or banana.
- Flavor- Vanilla
- Ideal for keto diet
- Derives its protein from whey
- Available in a pack of 14.82 ounce
- Manufactured in FDA approved facility
- Boosts energy level
- Low calories per serving
- Improves your metabolism rate
- Speeds up the muscle recovery
- Little chalky when blended with water
- Improper dosage routine might cause digestive troubles
Now that you have the fifteen best lactose-free protein powders in hand, how do you intend to choose one among all of these top consumer-rated options? You need to filter out the best from the best, and here are a few of the considerable factors to help you with the needful:
1. 100% Free from Lactose
As we have already specified earlier in this article, the presence of lactose in whey protein depends on the type of it that you prefer. So, you need to be sure of the fact that the product you buy is 100% free from lactose content in it.
In that way, you can be sure of planning out your consumption dosage in a fixed routine, without experiencing adverse intolerance symptoms.
It’s an important consideration because whey is a dairy by-product, and manufacturers need to extract lactose from it completely to call it ‘100% lactose-free.
Some options in the market are intended to reduce the lactose content, instead of completely removing it, which might not be fit for your healthy consumption. So, keep note of the ‘lactose-free’ tag for making a healthy purchase.
2. High Protein Percentage
When you’re sure about not consuming lactose in any form, you have to be sure of not being compromised on the protein part. Depending on whether you’re an athlete or not, the protein needs of your body might vary.
But, irrespective of why you need the whey supplements, the sole purpose of it’s to increase your protein ingestion. The higher the percentage, the faster will be your muscle recovery and performance. If you’re into the sport of bodybuilding or powerlifting, you need high-protein whey supplements for stronger and bigger muscles.
While you’re in pursuit of a high protein count in your lactose-free whey supplement, make sure you check the ingredient list to avoid any additives or fillers. Some brands might use some form of filler to bulk up the protein powder, which you must avoid at all costs.
3. Low Amounts of Sugar
It’s evident that sugar deteriorates the effect of your muscle-building efforts. If your protein powder has sugar content in it, then it might not be of great help for your pursuit of strengthening or gaining muscles. Therefore, when you’re buying among the best lactose-free protein powders, make sure to consider it’s free from sugar.
The only sugar acceptable with the pack should be out of flavor, and nothing in the form of additives. At most, 5-gram sugar content is acceptable per scoop of your lactose-free protein powder.
4. Prefer the Isolates
Isolates are a better pick than concentrated whey protein because whey is extracted in a purer form for it. As a result, the bioavailability and digestibility properties are higher with isolate or hydrolysate whey protein.
High bioavailability is also important as it represents the protein that our body uses for processing its psychological functions.
Plant-based proteins lack sufficient amounts of it, but lactose-free whey protein supplements can generate high bioavailability. Hence, isolates are preferable to concentrate whey.
5. Check Mixability & Solubility
Mixability & solubility are two major factors that contribute to whether the protein supplement is easily digestible or not.
Being lactose intolerant, your digestive tract might struggle to break down the supplement with low mixability. You have to make sure that the lactose-free protein powder is soluble in water or lactose-free milk, and mixes well to taste pleasant and digest well.
If you’re new to protein powders for lactose intolerant, you might need a little more idea than just choosing the right product.
Remember, you can take your scoop of protein powder, either at breakfast, or post-workout. Now that you’re lactose intolerant, cow’s milk isn’t an option for you to blend your protein powder for consumption.
So, here are some of the lactose-free blending tips for you to properly consume your protein supplement:
#1. Blend it with Water
Water is considered an ideal alternative for individuals with any training or diet plan. The taste you expect out of your lactose-free protein powder might not be the same when you blend it with water but is considered a safe and easy alternative.
The best advice is to start with smaller amounts of the powder, to prevent wastage due to dislike of taste. Later, when you get acquainted with the taste, gradually increase the scoop amount to meet your training goals.
#2. Blend it with Plant-Based Milk
Plant-based milk is a very common alternative to cow’s milk, which is free from lactose. Some of the common forms of plant milk available in the market are oat, rice, coconut, hazelnut, almond, and others.
Different plant-based milks have varying nutrients and flavors. So, prefer blending your protein powder with the one that contributes to your overall fitness or good health.
#3. Blend it with Lactose-Free Milk
The last alternative for you to blend your protein powder is to go for lactose-free milk. If you’re not sensitive to dairy products in specific and have trouble just with lactose, then this might be the option for you.
Some manufacturers add lactase enzyme in milk after its extraction, to eliminate the lactose in it, and support digestion when consumed by people with lactose intolerance.
Read the labels properly while you get a bottle of this milk, for blending your lactose-free protein powder. It’ll give you the desirable taste, and prevent adverse intolerance symptoms.
Related: Does chocolate contain lactose?
High doses of anything are considered bad for human bodies. The consumption of lactose-free protein powder in a proper routine is considered safe for adults to consume.
But, consuming too much of it with an expectation of speeding up the results, will eventually turn out to trigger negative repercussions.
For instance, when you consume too much lactose-free protein powder, it’ll deteriorate your appetite and might lead you to consume fewer whole foods than usual.
Hence, the nutritional intake will be hampered and that might drop your energy levels to make you feel tired and nauseous. Headaches might also be frequent in this scenario.
If you’re consuming plant-based protein powders as an alternative to lactose-rich concentrate powders, then you must still consume them within a limit. As plant-based protein is rich in fiber, overdosing might cause gas, diarrhea, constipation, or bloating.
If you’re unsure about the amount of protein powder that you should consume, it’s always best to consult a doctor before adding it to your dietary routine.
Do Plant-Based Proteins Contain all the Essential Proteins?
No, you can’t consider plant-based proteins as complete, unless you pair them with various plant protein sources. Until your protein supplement is formulated and derived in a way to inculcate all essential amino acids, it can’t be considered complete.
How Can I Tell if My Protein Powder is Free of Lactose?
The best way to tell if your protein powder is free from lactose is to check the label thoroughly. Some ingredients such as added milk, butter, or dairy products might indicate the presence of lactose in your supplement.
So make sure you take note of it and clarify the purpose of an ingredient in your supplement, before trusting it to be lactose-free.
Are Lactose-Free Protein Powders Effective for Shedding Pounds?
Yes, lactose-free protein powders are quite effective to help you shed pounds and gain muscles. It keeps you full and helps you avoid frequent snacking, which as result contributes to your muscle growth and fat loss.
This was a clear highlight of the importance of lactose-free protein powder, as an alternative for people with lactose intolerance symptoms.
The need for gaining muscle strength and mass is pretty common among athletes. Therefore, they’re the highest consumers of protein powder supplements.
But, at the same time, people can also consume these supplements with just their day-to-day routine, to prevent adverse muscle aging symptoms. With the 15 options listed above, being lactose intolerant isn’t going to stop you from fulfilling your goals with a protein supplement.
At Superhumn, we’re trying to indulge you with the best supplement that keeps you energetic and heals your lactose intolerance symptoms at the same time.
Optima Healthy Gut Solution is one of our best-selling supplements which rejuvenates your stamina, energy, and digestive strength. You can definitely count on it to improve your condition. Also check our post about lactose in cream.