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The best lactose-free protein powders & their benefits
Written byLaura Harcourt
Reviewed byHelen Phadnis
Lactose intolerant or dairy-free? We’ve got all you need to know to help you choose the best lactose-free protein powders to turbo-charge your workouts
Summary
1Best lactose-free protein powders
To help you get started, we’ve selected some of our favourite lactose-free, plant-based protein powder products…
2What are lactose-free protein powders?
Lactose-free protein powders do what they say on the tin. Specifically, they aren’t derived from or contain any form of lactose…
3Is a plant-based diet good for working out?
If you’re looking at protein powders, you might be someone who likes to work out or you may be trying to boost your protein intake…
Looking to add lactose-free protein to your routine? If you’re interested in using protein powders but you’re lactose intolerant, we understand that finding the right product for you can be more than a little stressful.
We’re here to help navigate you through the available options and to make an informed decision based on your dairy-free needs.
Best lactose-free protein powders
To help you get started, we’ve selected some of our favourite lactose-free, plant-based protein powder products.
Made from a blend of pea and rice protein, this vanilla-flavoured dairy-free protein powder is low in sugar and packs a 20g punch of protein per serving. It’s also available in chocolate peanut and chocolate hazelnut.
If you’re not too keen on protein powders that taste like a dessert, why not try Optimum Nutrition’s Clear Plant Protein Isolate? This zesty clear protein powder can be mixed with water to create a refreshing, high-protein drink. With 20g of protein per 28g serving, this lactose-free protein powder is a great alternative to the usual sweet flavours.
It’s never been easier to add protein to your morning routine than with this dairy-free vanilla creamer. Pop it into your coffee, porridge or smoothie, or use it in your pancake mix for a fast protein boost. Each 20g serving contains around 10g of protein.
What are lactose-free protein powders?
Lactose intolerance is when you experience unpleasant gut symptoms after consuming dairy products that contain a lot of lactose (sugar). This can include stomach pain, bloating, excessive gas and nausea. Dairy products that are high in lactose include milk, butter, cheese, cream, yoghurt and ice cream.1
These symptoms, which occur because your body is unable to digest lactose can be avoided by choosing food products that are low in lactose or don’t contain lactose.1 So, if you’re lactose-intolerant and after protein powders then lactose-free protein powders are a great option for you.
Lactose-free protein powders do what they say on the tin. Specifically, they aren’t derived from or contain any form of lactose. And many lactose-free protein powders are plant-based, which means that they don’t contain meat by-products, including dairy – great news if you follow a plant-based diet.
Some popular types of lactose-free and dairy-free protein powders include:
- collagen protein – not plant-based but doesn’t contain milk
- pea protein – fully plant-based and low in carbohydrates2
- egg protein – not suitable for vegans but doesn’t contain dairy
- rice protein – plant-based, easy to digest and low in fat3
- soy protein – plant-based and nutrient-rich
- hemp protein – stuffed with antioxidants, vitamins, minerals and fibre, suitable for those on plant-based diets4
And if you’re lactose intolerant, you’ll want to avoid:
- whey protein – made from milk protein, not suitable for anyone on a dairy-free diet
- casein protein – milk-based, should be avoided by anyone on a plant-based diet
The benefits of lactose-free protein powders
There’s a range of benefits to choosing a lactose-free protein powder. Let’s take a look at these in more detail.
Dairy allergies are on the rise, which means that any dairy alternatives are a welcome addition to the produce market.5
With plenty of different lactose-free protein powders to choose from, it’s easier than ever to find one to suit your dietary needs.
As of 2024, there’s an estimated 2.5 million vegans and 3.1 million vegetarians in the UK.6 And while you might be hesitant to believe that you can get all of the nutrition that you need from plants alone, many nutritional scientists would beg to differ.7
Lactose-free protein powders not only work well for those intolerant to dairy, but they’re also a great option for vegetarians and vegans as they don’t contain whey protein.
However, be sure to check the label if you’re vegan. Sometimes there are additions to protein powders like vitamin D3 which may come from an animal source.8
Plant-based proteins are generally lower in fat and calories than animal-based proteins, which makes them more suitable if you’re looking to lose fat and gain lean muscle. They’re also high in fibre, which helps you to feel fuller for longer and aids your digestion. This in turn can potentially facilitate weight loss and improve your overall health alongside other healthy habits like an overall balanced diet and exercise.9
If you’re someone who tracks their calories, you’ll also be interested to know that plant-based and lactose-free foods are generally lower in calories than their animal-based alternatives.
This makes it easier to stick to a calorie-controlled diet, making you feel fuller and less likely to overindulge.10
Who doesn’t want more choice over what they eat? The good news is that there are many different types of dairy-free protein powder out there, so if you don’t find one that you like right away, there are plenty of other options available.
Is a plant-based diet good for working out?
If you’re looking at protein powders, you might be someone who likes to work out or you may be trying to boost your protein intake to support your health. You may have heard rumours that eating a plant-based diet isn’t beneficial for someone who does a lot of exercise. Let’s take a look.
Plant-based protein
Some of the concerns focus on protein quantity. After all, you need plenty of protein in your diet to support building strong muscles, which will help you achieve optimal performance.11
One of the most common misconceptions is that you can’t get enough protein from plant-based sources.
There are 20 amino acids which make up protein. Eleven are made naturally by the body, while the remaining nine need to come from your food. These are called essential amino acids. If the protein you eat has all nine of these essential amino acids, it’s called a ‘complete protein’.
Now, if you eat meat or fish, it’s possible to get all nine in a single portion. While it’s also possible to get all nine essential amino acids from plants, you may need to combine a few different plant sources to get them. Notably, there are some plants, such as hemp, buckwheat and soy, which contain all nine essential amino acids in one portion.7
You can find out more in our ultimate guide to plant-based protein. And, if you’re into bodybuilding, check out our vegetarian bodybuilding diet plan guide.
Getting enough vitamin B12
Other concerns are often around vitamin B12, which is a key nutrient for making red blood cells, building bones and creating energy.12,13
This means that without it, any sort of exercise will prove difficult. With some exceptions, plants don’t generally contain natural sources of B12, which means that if you’re following a plant-based diet, you might need to get your B12 from another source.12,13
While it’s not easy to get enough B12 from a vegan diet, it is possible. Fortunately, some plant-based protein powders are fortified with B12. You can also find it in some fortified cereals, plant milks, yeast extract (Marmite) and nutritional yeast flakes.2,13
Vitamin B12 supplements, which are a quick and easy way to achieve your recommended daily allowance, are another option.
So, now you know, you can follow a plant-based diet if you like, even if you’re working out regularly.
The final say
If you’re considering switching to lactose-free, plant-based protein powders to support your exercise and diet goals, there are plenty to choose from – whatever your reasons!
The advice in this article is for information only and shouldn’t replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. NHS: Lactose intolerance [Internet]. [cited 2024 Apr 20]. Available from: https://www.nhs.uk/conditions/lactose-intolerance/
2. Shanthakumar P, et al. The current situation of pea protein and its application in the food industry. Molecules. 2022;27(16):5354. https://doi.org/10.3390/molecules27165354
3. Jayaprakash G, et al. A narrative review on rice proteins: current scenario and food industrial application. Polymers (Basel) [Internet]. 2022;14(15):3003. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9370113/.
4. Zhang J, et al. Antioxidant properties of hemp proteins: From functional food to phytotherapy and beyond. Molecules. 2022;27(22):7924. https://doi.org/10.3390/molecules27227924
5. ECARF: More severe cow’s milk allergies in the UK [Internet]. [cited 2024 Apr 20]. Available from: https://www.ecarf.org/en/more-severe-cows-milk-allergies-in-the-uk/
6. Statista: Number of vegans, vegetarians and pescetarians [Internet]. [cited 2024 Apr 20]. Available from: https://www.statista.com/statistics/1062104/number-of-vegans-in-great-britain/
7. Mariotti F and Gardner CD. Dietary protein and amino acids in vegetarian diets—A review. Nutrients. 2019;11(11):2661. https://doi.org/10.3390/nu11112661
8. The Vegan Society. Vitamin D. [Internet]. [cited 2024 Jul 12]. Available from: https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-d
9. Hertzler S R, et al. Plant proteins: Assessing their nutritional quality and effects on health and physical function. Nutrients. 2020;12(12):3704.https://doi.org/10.3390/nu12123704
10. Clem J and Barthel B. A look at plant-based diets. Mo Med. 2021;118(3):233–38. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8210981/
11. Carbone JW and Pasiakos SM. Dietary protein and muscle mass: Translating science to application and health benefit. Nutrients. 2019;11(5):1136. https://doi.org/10.3390/nu11051136
12. Office of Dietary Supplements: Vitamin B12 [Internet]. [cited 2024 Apr 21]. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
13. NHS. B vitamins and folic acid [Internet]. [cited 2024 May 15]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
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