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Throughout the years, protein powder has proven to be the most effective supplement out there. On the other hand, whey protein powder, as well as casein protein might not be the best choice for lactose-intolerant people. Here are the best lactose-free protein powders.
Top lactose-free protein powders
Optimum Nutrition Gold Standard 100% Whey protein powder
Review: Optimum Nutrition has proven to be one of the best and most consistent protein powder brands out there. Their product that in recent years has become the “standard” for protein powders is also lactose-free.
Gold Standard might be the most famous protein powder on the planet, and that is for a reason. Another great advantage of this amazing protein powder product is that it combines protein concentrate and isolate for better results.
- Contains 24 grams of high-quality protein.
- A combination of isolate and concentrate.
- Contains only 3 grams of carbs.
- Contains only 1 gram of sugar and 1 gram of fat.
- Comes in more than 20 flavors.
- Is easily mixable with water and milk, even without a blender.
- Flavored variations contain artificial sweeteners.
- Contains lecithin and soy.
- Not all 20+ tastes are great.
Peak Performance Pure Grass-Fed Whey protein
Review: Peak Performance’s pure grass-fed whey protein is widely known as one of the most efficient lactose-free protein powders for lean weight gain. Moreover, it is a perfect choice for weight-loss, as well., as it doesn’t have many carbs compared to protein. This serves to increase your metabolic rate and decrease appetite.
Filled with natural content, this protein powder is great to try when searching for a lactose-free protein powder.
- Contains 22 grams of cleansed protein.
- Gluten and paleo-friendly choice.
- Does not contain any added sugars, artificial sweeteners, or preservatives.
- Contains a good dosage of magnesium and calcium.
- Comes in only one flavor – chocolate
- Some people have reviewed it to be too sweet for them
Opportuniteas Grass-Fed Whey Protein Isolate
Review: Just like Peak Performance’s lactose-free option, this grass-fed whey protein isolate comes from the milk of cows that are on a strict diet. This protein powder product contains only two ingredients, making it one of the healthiest choices on the market. It is extremely high in protein content and contains almost no carbs.
- Contains a whopping 27 grams of high-quality protein per serving.
- Whey protein isolate.
- Contains only 2 ingredients – a combination of whey protein isolate and lecithin.
- Free of any additives like artificial flavors or preservatives.
- Does not have a flavor (Unflavored protein product).
- Needs to be combined with oatmeal, milk, juice or other products to taste better.
Optimum Nutrition 100% Egg Protein
Review: Optimum Nutrition comes with another great solution for lactose-intolerance. This marvelous product offers a rich chocolate flavor without a sign of lactose. It brings a very delicious flavor to the table with high-quality protein content, making it a good go-to protein source for many people.
It is not suitable for people with weight loss goals, due to the higher levels of cholesterol it contains.
- Contains 24 grams per scoop which is the equivalent of 7 eggs.
- Contains 5 grams of carbs.
- Has a certificate by GMP & Public Health and Safety.
- Has a fine taste and is aspartame free.
- Contains a lot more cholesterol than most protein powders – 15 milligrams per serving.
- Contains some artificial sweeteners.
Source Naturals Pea Protein Powder
Review: Source Naturals lactose-free protein powder product also happens to be a very good fat-free and soy-free option. If you are someone who often gets allergic reactions from a variety of sources, this protein product is a good solution for you.
Moreover, the body can easily digest pea protein powder and it’s proven to be effective in muscle building. The main benefit of pea protein is that it is quickly digestible, the main downside – that it comes in small portions.
- Contains only 1 gram of carbs.
- Is a good source of magnesium, iron and lysine.
- Aids your body in DNA repair.
- Contains only 14 grams of protein per serving.
- Has a chalky taste that might not be to the taste of everyone.
Dymatize ISO 100% Whey protein powder isolate
Review: A 100% whey protein powder isolate, that has been scientifically proven to be effective in numerous labs. It’s a great choice for a post-workout shake as 100% of the protein it contains is absorbed by your body. Moreover, the Dynamic ISO whey protein contains low amounts of sugar and carbs, making it ideal for diabetics and lactose-intolerance at the same time.
- Contains a great 25 grams of protein per scoop.
- Has been tested and is scientifically approved.
- A good choice for diabetics and lactose-intolerant people.
- Contains almost no fats and only 2 grams of carbs.
- Does not taste amazing.
- There have been some people that experience nausea and headaches from it.
Sunwarrior Warrior Blend protein powder
Review: Sunwarrior’s Warrior Blend is a keto-friendly protein blend that is plant-based. This is the best option for someone who has more than one allergy. Moreover, the product is free of allergens and has a lot of naturally-occuring proteins. It is specifically designed to increase fitness levels and to build lean muscle.
- Contains a good 25 grams of protein per serving.
- It is free from allergens such as gluten, dairy and soy.
- Contains no sugar.
- Is certified organic.
- Comes in 5 flavors.
- Built in scoop makes it easy to take on the go.
- Contains more cholesterol than most protein powders – 20 mgs.
- Has a prop 65 warning (Might contain some chemicals).
- Some complaints about the flavor.
Bulk Supplements Soy Protein Isolate
Review: Not only is this product lactose-free and vegetarian, but it is also vegan. It is one of the most efficient plant-based proteins that offers a mixture of good quality and high protein content. It has less than 1 gram of fat and is high in protein.
Since it is derived from soy, this protein isolate contains almost no fat and a variety of minerals like magnesium, potassium and phosphorus. This is one of the few protein powders that might actually serve as a meal replacement due to the high mineral content.
- Contains an impressive 27 grams of protein per scoop.
- Is a good source of minerals. (Potassium, Calcium, Magnesium, Phosphorus).
- Is a pure, lab-tested product.
- Does not contain any preservatives or additives.
- There have been complaints of some buyers regarding the earthy taste.
JYM Supplements Science Protein
Review: JYM Supplements presents another good lactose-free protein powder product that combines whey isolate, egg protein and casein at the same time. This means it has a slow and fast release of protein from the same scoop. The fast release gives energy and the slow release repairs muscle.
- Contains 24 grams per scoop.
- Has calcium that improves bone strength.
- Has both types of absorption: fast and slow.
- Actually tastes good (some disagree)
- Nice texture.
- Multiple flavor choices
- Mixed opinions about the flavor
- Contains artificial sweetener
MusclePharm Combat 100% protein isolate
Review: MusclePharm is a well-known brand in the health & fitness world. They offer good quality products, including their lactose-free protein isolate powder. It is high protein and has zero carbs.
- Contains a good amount of 24 grams of protein per serving.
- Is a pure whey isolate, which does not contain any lactose.
- Does not contain any carbohydrates.
- Tested for banned substances.
- Easy on the digestive system.
- Does not dissolve into liquids very well, might need to be blended.
- Some buyers have complained of the taste.
Ora Organic vegan protein powder
Review: Ora Organic’s vegan protein powder contains one of the lowest sugar levels in the industry. Their product is a good protein powder that is plant-based and has a pleasant flavor, with no added sugars and added digestive enzymes to aid digestion. It also added micronutrients for cognitive and muscle support.
It’s a good choice for someone who aims to build muscle, but has trouble eating more than their calorie intake.
- Contains 22 grams of protein
- Contains 1 gram of natural sugar per scoop (no added sugar)
- Contains digestive enzymes which increase digestion speed.
- No artificial flavor, colors or preservatives.
- Added nutrients to improve muscle and cognitive function.
- A bit pricey.
- Bland taste.
Now Sports Egg White protein powder
Review: Now Sports have made a name for themselves to produce a wide variety of successful supplements. With well-researched products and scientifically proven results, Now Sports present their lactose-free protein product, which targets people following paleo diets.
- Paleo-friendly protein powder
- Contains a good amount of 20 grams of protein
- Easy to mix with water or milk without a blender
- Comes in a variety of flavors
- A very thin mixture.
- The taste isn’t impressive (some say it’s salty)
Now Sports Pea protein powder
Review: Now Sports’ second product on the list – the pea protein powder is a great choice for both vegans and lactose-intolerant users. Moreover, this is one of the very few kosher protein powders available.
- Contains 24 grams of protein per scoop
- Is a GMO-Free product
- Easy to mix with water or milk without a blender
- Sugar free
- No common allergens: dairy, egg, nuts, soy
- Contains 140 calories per serving (Which might be too high if you are trying to lose weight).
- Different quality and flavor between different batches – product inconsistency has been reported by various users.
What makes a good lactose-free protein powder?
In order to pick the best lactose-free protein, you need to make some background checks of the brand you are using, as well as to get your training priorities and goals straight and in order.
Get familiar with the protein brand
World-famous brands like Optimum Nutrition, Gaspari Nutrition, BSN Syntha, Dymatize, MuscleTech, MusclePharm and others that are well accepted within the bodybuilding community are well tested and safe to use.
On the other hand, there are some protein powders that are not FDA checked and certified. Make sure you do not buy a product derived from questionable ingredients or contains any unhealthy chemicals.
Rely on well-known brands that have been on the market for years. Always check reviews and do not compromise quality for a good bargain. It is your physical wellbeing we are talking about, after all. Have in mind, that some products receive negative reviews due to incompatibility with the reviewer’s taste and all taste preferences are personal.
Know the reason why you are taking a certain supplement
Not all protein powders can be used to replace meals since they lack vitamins and minerals. If meal replacement is your idea, make sure to conduct thorough research on which supplements are fit for that.
Some protein powders are better for weight loss, others for weight gain. Consider your long-term fitness and health goals before choosing a supplement. A good example of that is the rate at which they get absorbed by your body.
Whey protein powder, as well as pea protein powders, are very quickly digested, which means they have the advantage of being suitable for a post-workout meal.
Casein, on the other hand, is a slowly digestible protein that is best used as a meal replacement or before bed. Unfortunately, it is derived from dairy products and is not a good fit for lactose intolerant people.
Know the difference between different types of protein powders
Not all protein is not the same. Depending on its source it contains different amounts of amino acids and has a different amino profile. The most common lactose-free protein powder types are:
- Whey protein isolates – Milk based, but can be lactose free. It’s a quickly digestible protein source with the best amino profile. (They contain all the essential amino acids that your body needs).
- Soy Protein – A plant-based protein, derived from soybeans. Soy protein reduces cholesterol levels. Be aware that soy can affect hormone levels. It can alleviate some symptoms of menopause since it has high isoflavone contents.
- Hemp Protein – A vegan alternative to whey protein. It comes from cannabis plants and does not contain the full amino profile like whey protein does.
- Egg Protein – The best alternative to whey and casein protein powders for people who have an allergy toward dairy products or lactose. Contains all essential amino acids.
Be aware of the ingredients and content of your protein powder
Always make sure to look at the ingredients from which your protein powder is derived. That will give you a good understanding of whether there are any added preservatives, artificial sweeteners or unwanted chemicals.
Be aware that protein powder concentrates contain a lower amount of protein than isolates (70-80%) but might offer carbs, fats and minerals. Whereas protein powder isolates are derived after a heating process which purifies the protein, leaving almost no fat, carbs or minerals.
There are other factors to be considered. For example, the WPI and WPC ratios of protein powder are essential to know for seeing how quickly the protein is absorbed by your body. WPI has smaller molecules, which are absorbed with a much quicker rate.
This can be both good or bad, depending on your goals. Slow absorption is recommended if you want to replace a meal with a protein supplement or consume your protein right before you go to bed.
FAQs about lactose-free protein powders
Which protein powders can be lactose-free?
It’s possible to make nearly all protein powders lactose-free. The reason for this is a variety of processes that purify the protein powders from carbs, fats and sugars such as lactose. The most commonly used lactose-free protein powders are beef, egg, pea, rice, fish and hemp proteins.
Aside from that, whey protein powders can be processed in becoming isolates or hydrolysates in order to remove the lactose.
Is there a difference between lactose-free and dairy-free products in terms of lactose content?
Yes, lactose-free products can be derived from real dairy products that have been cleaned and processed from the lactose. Whereas dairy-free products never contain any lactose and are not made from milk. All lactose-free and dairy-free products do not contain any lactose whatsoever and are safe to use by lactose-intolerant people.
How do you know if you are lactose intolerant or not?
Lactose intolerance is extremely common since it is rather unnatural for a grown mammal to consume the milk of another mammal. Lactose intolerance can be found in up to 70 % of the world population so there is a big chance that you have it.
The common symptoms of lactose intolerance are: diarrhea, bloating, stomach pain, constipation, nausea and gas. In some people, extreme consumption of dairy products might even cause vomiting and cramps.
Can lactose-intolerant people consume whey protein powder?
There are a variety of whey protein powder isolates and hydrolysates that can be used by a lactose-intolerant person. But not all whey protein powders can be used. For example, most whey protein concentrates still have a high amount of lactose in them. Therefore, aim for hydrolysate and isolate whey protein powders.
Does avoiding eating foods and protein that contain lactose aid weight loss?
There is no general rule to avoid lactose if you are not lactose intolerant. Lactose is a simple sugar that is found in dairy products. If you are on a low carb diet you might consider avoiding all sugars in general, including lactose.
On the other hand, if you know that you are a lactose intolerant person, you should without a doubt avoid whey concentrates, dairy products, and all products that contain lactose. Lactose intolerant people find it hard or impossible to digest this simple sugar.