If whey supplements leave you feeling bloated and uncomfortable or you are a vegan looking for plant-based alternatives, there are plenty of lactose-free protein powders in the market to suit your requirements.
Protein is required for building not just muscles. It is needed to build and repair tissues, bones, muscles, cartilage, skin, and blood. It is also needed for making enzymes, hormones, and other body chemicals. The average person requires 0.8 grams per kg of body weight. The amount is double for those who undertake endurance training and weight lifting.
Boosting your protein intake also aids weight loss by offering you a feeling of satiety. It keeps you feeling full for longer. This helps reduce food cravings and your total calorie intake. Considering such wonderful benefits, it’s no wonder that almost everyone you know is using protein powder or considering buying one. Use our list of top 10 lactose-free supplements to help you choose the right one for you.
How to Choose the Right Lactose-Free Protein Powder
Do you prefer a gritty texture? What is your choice of flavor? Would you like extra minerals in your protein supplement? Here are some factors to help you choose the right lactose-free protein powder.
Amount of lactose-free protein:
The list of ingredients should be checked to ensure the product is lactose-free. Athletes and bodybuilders should be more focused on getting supplements that have a high protein content, so check the total percentage of protein it offers.
Rather than be misguided by the packaging, claims, and looks, pay attention to the details given on the ingredient label to see what exactly is added and how many of these are really protein sources.
The Type of Protein:
Protein concentrates have 7- to 80% protein. Protein isolates that have smaller protein molecules have 90% protein and are more quickly absorbed by the body.
Slow absorbing protein is also beneficial as a meal replacement or a supplement before bed. A quick-absorbing protein is helpful after a workout.
The Flavor of the Powder:
Most protein brands come in chocolate and vanilla flavors. This is important as it mixes well with other ingredients and is good to make a shake dissolving them in water or milk.
There are other flavors like chai, mocha, and peanut butter. Having a good choice of flavors helps in motivating the user to adhere to the schedule to reach health goals.
A product that delivers their claims is a good buy. A quick check with friends, family, colleagues and workout partners will help make an informed decision. Don’t let a few negative reviews put you off. No one can satisfy everyone.
In fact, these may even indicate the genuineness of the supplement as all positive-only reviews are more suspicious and likely to be fake. A product that has been manufactured adhering to standardized guidelines ensure that product quality is maintained.
When and Why:
Due consideration should be given if the supplement should be used as part of a pre or post-workout diet plan. It should align with the health goals of the individual.
Top 10 Lactose-Free Protein Supplements
Now that you know what to look for in a lactose-free protein supplement, check out the top ten lactose-free supplements in the market. Compare them and choose what suits your requirements the best.
Performance Lab Sports Protein is a 100% plant-based protein powder that is claimed to increase muscle strength, power, endurance, and athletic performance. It supports a healthy appetite and weight management.
Performance Lab Sports Protein uses Oryzatein which is a certified organic whole brown rice protein. Low-nutrition technology along with natural enzymes gives a clean and green plant protein powder. Clinically it has shown to help in building lean muscles, similar to whey. The company continuously conducts research, tests and formulates advanced nutritional supplements for higher performance.
NutriGenesis from Performance Lab uses technology that duplicates nutritional genesis that occurs naturally. Vitamins and minerals from NutriGenesis provide a matrix of cofactors that include fibers, probiotics, enzymes and antioxidants that further bioavailability and activity which support health. Performance Lab Sports Protein uses standardized herbs so that the potency of the ingredients is not lost due to factors like soil quality, time of harvest or toxins present in the environment.
The supplement does not contain soy, egg, fish, shellfish, peanuts or other allergens. It is free from gluten, synthetic additives, preservatives, artificial colors, and banned substances. Organic cocoa, vanilla bean, cinnamon, yacon root, monk fruit, and stevia are used to add sweetness and flavor. Performance Lab believes in minimal dosing for maximum benefits and all its ingredients are tested for quality and safety. The manufacturing process undergoes many and varied testing and checking methods to ensure potency, safety, and quality.
- Uses standardized herbs
- 100% plant-based
- Contains certified organic brown rice protein
- No caffeine present
Vega Protein and Greens is multi-sourced and plant-based protein powder. It contains a blend of pea protein, brown rice protein, and sacha inchi protein. Greens like alfalfa, spinach, broccoli, and organic powders are included.
Essential amino acids occur naturally from the blended formulation of this supplement. A stevia calorie-free sweetened flavor is available apart from an unsweetened and stevia free variety. The product does not contain any added sugar. The serving size is 33gms and each container has 25 servings. Vega Protein and Greens protein powder can be added to smoothies (add a little coconut oil to the smoothie for fat), water, and non-dairy beverages. It is free of gluten, soy, dairy products and is non-GMO verified. The supplement is vegan and keto-friendly and does not contain artificial colors, additives, and preservatives.
The ingredients are sourced from North America and Europe and the supplement is manufactured in the USA and Canada. The product is protected by an inner vented seal that has perforations to allow for a pressure balance necessary while shipping the containers. It comes in multiple flavors of vanilla, chocolate, salted caramel, berry, unsweetened, coconut almond and tropical. The protein powder blends well with all beverages and is not gritty.
- Non-GMO ingredients
- Multi flavored supplement
- Vegan and Keto friendly
- Naturally occurring essential amino acids
This bodybuilding supplement from Orgain Organic is a creamy chocolate fudge protein powder that is plant-based. The protein is obtained from pea, brown rice and chia seeds with 7 grams of dietary fiber and 3 grams of net carbs. All ingredients in this protein supplement are organic. The appropriate serving is 2 scoops (46g) and the bottle contains about 20 scoops. Each serving has 150 calories.
This supplement can be consumed as a snack or drink and used while baking for enhancing energy and protein content. It can be added while preparing cakes, muffins, and cookies. Its nutrient content can replace a meal for the whole family. It mixes well with milk and water to make a quick protein shake.
It is used in pre and post workouts nutrition and helps to build lean muscles. Orgain Organic Protein is free from lactose, gluten and dairy products. No added sugar with low carbs, the ingredients are non-GMO and of the best quality. It does not contain soy, carrageenan, and artificial components. The product has been certified organic by USDA, Regulatory Affairs 2018.
Orgain Organic Protein Powder is a complete vegan-friendly supplement and has an appealing taste. The ingredients are sourced from the USA, Canada, and Cambodia. Only the best quality and pure ingredients are used to make this supplement. A state of the art facility located in California is used for manufacturing. The facility has been organic, GMP and Kosher certified.
- Taste is appealing
- All ingredients are organic certified
- Lactose-free protein
- Can replace a meal
Platinum Hydrolyzed Whey Protein from Optimum Nutrition is easily broken down to provide fast delivery of nutrients to support muscle building. The whey isolate of this supplement has higher protein content. The rapidly absorbed whey isolates help in the recovery of muscles after an intensive workout. Each container has 40 servings. 39 grams is the optimal dosage in each serving.
Each package contains 8.8 grams of BCCAs (Branched Chain Amino Acids). These are three essential amino acids namely leucine, isoleucine, and valine that are consumed for building muscles and increasing performance. The supplement contains 30 grams of ultra-pure protein in each serving. Though it can be ingested at any time and in between meals, the best results are delivered post-workouts.
Platinum Hydro Whey contains cocoa, natural and artificial flavors, salt, cellulose gum, potassium chloride, sucralose, vanillin, acesulfame potassium, and enzyme blend that contains lactase. Only high-quality, easily-digestible protein is used.
Platinum Hydrowhey protein mixes well with cold water, milk or a beverage. It has to be stirred or shaken well for about 20 to 30 seconds till the powder dissolves. The blend should not be stored as it can thicken. The blend can be made thicker by reducing the amount of the beverage used. This protein supplement is not intended for children.
- Contains whey isolates that have a high protein content
- Rapidly absorbed
- Contains 8.8 grams of BCAAs
On Gold Standard plant-based protein supplement is 100% organic that has been USDA certified. Intended only for adults this supplement has the combined nutrients of pea, brown rice, and sacha inchi proteins. Vital amino acids are present in this product that supports muscle recovery.
It contains vitamin C, vitamin B12 in each serving along with 24grams of protein. A complex blend of grains: Amaranth, Quinoa, Buckwheat, Millet and Chia, along with organic pomegranate powder is available in this supplement. These complex grains are gluten-free. All ingredients of Gold Standard protein are non-GMO. The supplement does not contain artificial colors, flavors, and sweeteners. No soy is found in this product and it is lactose-free too. It has 2grams or 7% fiber content.
Organic Stevia leaf extract is used for sweetening purposes. The product is vegan-friendly and has been tested for banned substances by the world-class sports anti-doping lab in Illinois, USA. 36 grams of powder make up for each serving. The package has 19 servings.
Each scoop has 140 calories composed of 24 grams of protein, 6 grams of carbohydrates (2 grams of fiber, 1 gram of sugar) and 2.5 grams of fat (0.5 grams of saturated fat). It is an all-natural low carb protein supplement.
- Vitamins and minerals are added
- 100% natural ingredients
- Low on carbs
MuscleMeds Carnivor is made up of beef protein isolates. The beef protein has been clinically tested and found to be 350% more concentrated than steak protein. The product claims to have more concentrated protein than whey which is commonly used to manufacture protein supplements. MuscleMeds Carnivor beef protein has been USDA certified. It does not contain dairy products and is free from lactose, gluten, cholesterol, and sugar. The anabolic effect is enhanced by the inclusion of essential amino acids (BCCAs) and 5 grams of creatine.
MuscleMeds Carnivor Beef Protein has been ‘Informed-Choice’ certified and tested for over 200 banned substances of the WADA list. Each container has 56 servings. The size of one serving is 36.4 grams. The package comes with 23 grams protein, 2.5 grams creatine with 0 cholesterol and fat. The powder easily mixes with cold water.and is easily digestible.
A clinical study presented by the International Society of Sports Nutrition in 2015 found that training athletes who were given MuscleMeds Carnivor supplements gained an average of 7.7 pounds of muscle mass over a period of 8 weeks with a 6.4% upgrade in lean body mass.
The beef protein isolates are derived after a 6-stage purification process and advanced hydrolysis. The supplement goes through rigorous testing. The process ensures the purest and highest quality product.
- Research-backed product
- 350% higher protein concentration than steak
- 6-stage purification process
- USDA certified Beef Protein Isolate
Isopore Zero Carb Keto Friendly Protein contains 100% whey protein isolates. Minerals and vitamins are added to this supplement to increase its nutrient content. The product comes with no carbs or low carbs variety. It is free from impurities.
It does not contain soy, gluten, lactose, and aspartame. Isopore’s whey protein isolates do not contain fat, high carbs and other unnecessary components leaving us with 90% pure protein. The microfiltration process ensures only the highest quality components are used in the manufacture of this product. Each container has approximately 44 servings where 31 grams make up for one serving.
Each serving contains 25 grams of whey protein isolates. BCAAs (about 5.5 grams)naturally occur in whey protein and are present roughly in the ratio of 2:1:1 (leucine, isoleucine, and valine). 2.3 grams of glutamine is added to the supplement. The company follows the strictures of GMP in manufacturing this supplement.
A flavorful drink can be made with 2 scoops (about 62 grams) in 12 ounces of water in a shaker or blender. It can be stirred with a spoon too if a shaker or blender is inconvenient. This supplement is intended for adults only and should not be used as a weight reduction product.
- Minerals and vitamins are added
- Microfiltration process of purification used
- 25 grams of protein in each serving
- Free from lactose, gluten, and aspartame
Bulk Supplements Egg White Proteins are made up of albumin from the white of eggs. The content of carbohydrates in egg white protein is lesser than that of whey. The package contains 30 servings. 25 grams of egg white is present in each serving.
Egg white protein has fewer carbohydrates than whey and contains almost no fat.
Egg white protein offers 25 grams of protein per serving. The protein does not contain fat, lactose or soy, milk yeast or additives. 15 to 30 grams of the supplement powder can be mixed with 30oz of water or a beverage, preferably to be taken before a workout. It can be taken after a workout too.
The powder should be stored in a cool, dark and dry place. The supplement has no fillers. The egg white powder mixes well with greens and fruit smoothies. It does not clump up when properly stored. It can be taken with water or any other beverage. As the protein supplement does not have a flavor it can be added to baked goods and oatmeal for additional protein.
- Contains no lactose, soy or fat
- The powder does not form clumps
- Budget-friendly product
- Mixes well with water/beverages
Naked Pea Protein contains only one ingredient which is yellow split peas harvested from the environmental-friendly farms in the USA and Canada. The pea protein can be used as a diet supplement in pre and post workouts. The supplement is vegan-friendly and can be added to tea, smoothies, and can be used to make pure pea shakes.
No artificial sweeteners, flavors or colors are added. All ingredients are non-GMO and the supplement is free from soy, gluten, cholesterol. The three essential amino acids (BCAAs) contribute 5.7grams in every serving. The serving size is 2 scoops or 30 grams. Each container has 76 servings.
The amino acid profile is due to the water extraction method used for extraction. No chemicals are used in this process. 27 grams of protein, 2 grams of sugar, 2 grams of carbs with 120 calories (along with BCAAs) constitute one serving of Naked Pea Protein. The nutrients value has been verified independently through third-party testing.
The supplement contains no additives and has been certified as soy and gluten-free. The processing of the pea protein takes place in Asia and the product is packaged in the USA. The manufacturing process involves many testing procedures. The supplement undergoes heavy metal testing and any traces if found are listed on the label of the container.
- Contains only one ingredient
- Certified gluten-free
- Water extraction without using chemicals
- Nutrient value has third-party verification
Nutiva Hemp is rich in plant protein. It contains other nutrients such as magnesium, zinc, iron, and fiber in addition to the 9 essential amino acids necessary for good health. The hemp protein powder is cold-processed without the use of harsh chemicals like hexane. The protein from hemp seeds is easily digestible.
One serving of Nutiva Hemp contains 15 grams of hemp protein, 15 grams of raw protein and 8 grams of fiber. One serving of Hemp Protein Hi Fiber gives 11 grams of protein and 12 grams of fiber.
The extraction process also yields Omega 3 fats and antioxidants. This fat can be used by vegetarians and can be added to vegan, raw whole food, paleo, ketogenic and gluten-free diets. Nutiva cold-processed hemp seed protein also contains 20 amino acids and fatty acids. It has 66% edestin that is easy to digest.
The seeds are sourced from the world’s finest organic farms in Canada. All USDA and non-GMO guidelines of the USA are followed to deliver the superfood supplement. The packaging is safe and convenient. It can be sprinkled over yogurt or salads, added to shakes and smoothies, or included in baked and sautéed dishes. The protein supplement can be added to almond milk with almond butter, banana and greens to make a complete meal.
- No harsh chemicals used for extraction
- Contains essential amino acids and fatty acids
- Can be added to drinks, smoothies, yogurt, and salad
- BPA-free packaging
The Dosage of Lactose-Free Protein
The amount of protein intake is directly related to the health goals of the individual and the body condition. A 2007 article published in the Journal of Sports Sciences made a few observations. The protein needs of an athlete are mainly determined by his or her training regime and nutrient intake.
Lean body mass is supported by the range of high proteins available. The rate of metabolism is also dependent on factors like timing of the intake linked to exercise and the ingestion of other nutrients and the type and composition of the protein.
The recommended dosage for athletes focusing on strength, speed, and power is 1.2 grams to 1.7 grams per kilogram of body mass each day. A lesser amount of 1.2 to 1.4 grams of protein per kilogram of body mass each day is advised for endurance athletes. An abstract published in ‘The National Center for Biotechnology Information’ in the late 90s stated that intake of protein immediately after exercise may be more anabolic than to take it later.
Side Effects of Lactose-Free Protein Powder
Side effects are practically considered non-existent in lactose-free protein supplements. Bodybuilders and weightlifters consume lactose-free protein supplements frequently without any side effects.
Pea protein is a good source of lactose-free protein. It has only a few side effects. As fiber quantity is low because of protein isolation, the protein supplement does not cause gas or bloating as the whole pea does. However, it can be high in sodium with 110to 390 milligrams per serving. So people on a sodium-restricted diet should watch out while using a pea supplement for protein intake.
A whey source for protein may cause allergic reactions as it is a milk product. Nevertheless, the hydrolyzed variety produced an ultra-pure protein that is least likely to cause allergies. Most lactose-free protein supplements are derived from non-dairy sources.
The Final Note
Irrespective of whether you are vegan and/or lactose intolerant, the above mentioned lactose-free protein powders include many choices that can help meet your protein requirements as they combine different plant-based proteins to offer you the complete profile of essential amino acids required by the human body.
The above list also contains animal-sourced proteins and some of the products have high-quality protein from beef, egg, and whey. These are great choices if your diet preferences allow them.
Whatever be your choice, keep in mind that protein powders are not meal-replacements and are part of a healthy diet. For building a fit and healthy body, incorporate them into a fitness regimen with adequate workouts and an active lifestyle.