Lactose is a type of sugar found in milk and milk-related products.
Lactose intolerance is a condition in which an individual is unable to digest lactose. These individuals often experience cramps, bloating, gas, nausea, and more.
According to the National Institutes of Health, as many as 65% of the adult population suffer some degree of lactose intolerance.
That’s an amazing statistic when you think about it.
Many supplement makers have responded by producing protein powders that are lactose-free.
We’ve put these lactose-free protein powders to the test and compiled a list of the 10 best for your consideration.
Our Top Lactose-Free Protein Powders
1 - Transparent Labs Organic Vegan (Editor's Choice)
Transparent Labs’ rice and pea protein mix is one of the most raved products in the market today. Aside from having 24 grams of protein per serving, it also is GMO, preservative, and gluten-free.
It doesn’t contain lactose or any dairy and its derivatives. It also uses all-natural ingredients, including organic sweeteners and flavorings, apart from its 100% organic rice and pea protein contents.
The right mix of rice and pea protein makes quite a smooth and very blendable texture, which I really enjoy. I find that this one has the consistency that I like the most -- a quick shake on my blender bottle and I’m good to go.
- 100% free of
gluten and lactose
- 24 grams of high potency plant protein in each serving
- Has all organic ingredients
- Dissolves easily in your favorite beverage.
- Costs a little more but it’s worth it, especially if you buy in bulk
If you’re looking for a true lactose-free protein that’s going to ramp up your muscle building efforts, here it is.
2 - Evlution Nutrition Collagen Peptides
Evlution Nutrition has produced a lactose-free protein that is also GMO-free and devoid of artificial ingredients.
It’s good for both skin and bones and also manages to produce robust muscle growth. They accomplish this by leveraging the collagen peptides found in bovine collagen hydrolysate.
Collagen peptides are easily absorbed by the body and go right to work synthesizing collagen fibers that promote healthy skin and strong, flexible bones (1).
That’s important because once a woman passes 30, her bones start to get brittle.
- 11 grams of protein and 11 grams of collagen peptides in each serving.
- Promotes the development of supple moisture-rich skin.
- Completely free of artificial ingredients and GMOs.
- May cause some people to have a mildly upset stomach.
3 - Opportuniteas Grass Fed Whey Protein Powder Isolate
This protein powder is not only lactose-free—it’s also packed with 27 grams of whey protein per serving and is totally free of GMOs, artificial flavors and gluten.
Since this protein powder has no taste of its own it doesn’t interfere with the flavor of other things you mix it with.
The fact that it plays so well with other foods scored big points with our testers.
- 100% free of lactose and gluten.
- 27 grams of highly effective whey protein per serving.
- No added flavorings or GMOs.
- The packaging is relatively small.
You won’t find many lactose-free, gluten-free powders with a higher protein load. This is a high-potency, grass-fed whey protein that will improve your performance in the gym and enhance your overall health.
4 - Muscle Feast Grass Fed Whey Protein Isolate
Muscle Feast is loaded with grass-fed whey protein to the tune of more than 20 grams per serving.
Just as significantly, it also contains zero saturated fats and a minuscule 0.2 grams of carbohydrates. That’s good news if you’re on the keto diet and want to stay compliant.
We found it to be tasty and effective and were impressed by the fact that it didn’t produce the kind of bloated feeling that sometimes accompanies protein shakes.
Unlike casein, whey protein works quickly. Our testers were impressed by the muscle-building results they achieved after just a couple of weeks of use.
- With almost no carbs, this one’s perfect for keto dieters.
- Extremely high bioavailability means bigger muscles fast.
- Low in sugar, sodium and saturated fats.
- Protein level has dipped slightly from earlier versions.
- A bit pricey.
This is a high-quality gluten-free protein powder that’s going to make low-carb dieters especially happy.
5 - Legion Whey+ Isolate Protein Powder
Legion Whey+ Isolate Protein is derived from Irish cattle, known for the lack of bovine genetic tinkering that sometimes occurs with other breeds.
The result is a highly pure type of whey protein isolate that gets right to work repairing overworked muscles after a strenuous exercise.
Our testers reported less soreness the day after pushing things in the gym. And that’s what you want from a lactose-free whey isolate protein powder.
Another thing our testers appreciated was the very discrete taste that allowed this protein powder to mix well with a wide variety of different liquids, fruits and the like.
- Zero saturated or trans fats.
- Only 2 grams of carbs per serving.
- Reduces soreness and recovery time.
- Sourced from genetically pure Irish dairy cows.
- Relatively high sodium content.
- Contains Stevia.
At 25 grams per serving, Legion Whey+ also provides one of the largest protein doses on the market.
For other Legio products, you can also try their appetite suppressant.
6 - Optimum Nutrition Platinum Hydrowhey
While all the powders on our list will help you build muscle, Platinum Hydrowhey from Optimum Nutrition stands out especially in that respect.
One 39 gram scoop of this stuff produces 30 grams of high potency hydrolyzed whey protein isolate. Whey protein isolate wastes no time getting to work and is chock-full of muscle-building BCAAs. For the serious workout freaks among our test group this was exactly what the doctor ordered.
The tiny 3 grams of carbs also means it will fit neatly into the plans of any keto or Atkins dieters out there.
- An amazing 30 grams of protein in each serving.
- All essential amino acids and BCAAs.
- Without a doubt the serious weight lifter’s best choice.
- Speeds recovery while reducing soreness.
- The vanilla flavor should be rethought.
If you’re lactose intolerant but determined to pack on the muscles, you can’t go wrong with ON Platinum Hydrowhey.
You can also watch this review about this supplement and learn more on how it can help you in your muscle gains. Be sure to check out our comparison between BCAA and whey protein supplement.
7 - Dymatize ISO 100 Whey Protein Powder Isolate
Dymatize ISO 100 drops 5.5 grams of muscle repairing branched chain amino acids into every serving. The result is a protein powder that largely eliminates that sore, stiff feeling so many people suffer after lifting.
While Platinum Hydrowhey from Optimum Nutrition will build pure bulk faster, even it can’t compete with Dymatize when it comes to alleviating the worst symptoms of overexertion.
All in all, ISO 100 provides 25 grams of whey protein isolate per serving. That’s 25 grams of lactose-free protein that’s also void of saturated fat.
- 5.5 grams of BCAAs for fast, effective recovery.
- Work your muscle as much as you want and still feel great the next day.
- 25 grams of hydrolyzed whey protein isolate per serving.
- Only 1 gram of carbs for those on the keto diet.
- Contains soy and some artificial flavoring.
But beyond its ability to facilitate repair and recovery, it also digests quickly and won’t leave you feeling bloated. Something our testers all commented on.
8 - About Time Whey Isolate Protein
“About Time” refers to the fact that until now there have been virtually no soy-free whey protein powders. This whey protein isolate is not only lactose and soy-free—it’s also sugar-free, hormone-free and contains no genetically modified organisms.
While some of our testers complained that it seemed to have too much Stevia in it, it has other things going for it as well that still make it a good recommendation as far as we’re concerned. Being soy-free is the biggest one.
But there’s more to it than that. It also provides a generous 25 grams of protein per serving, has plenty of BCAAs to promote rapid recovery and is also free of gluten, cholesterol and sugar.
- 25 grams of high potency whey protein per serving.
- Mixes well with a variety of different beverages.
- Soy-free. ‘Nuff said.
- If you aren’t a fan of Stevia you may have a problem with the taste.
While we’re not crazy about the Stevia or the so-so mixability, those seeking a protein powder that is both lactose and soy-free now have something to call their own.
9 - Yuve Vegan Protein Powder
It’s no secret that this type of supplement isn’t known for its taste. In fact, for the most part, our testers all preferred it when manufacturers left their powders unflavored. The thinking being that no taste is better than bad taste.
Yuve Vegan Protein Powder is the one exception to that rule, however.
The makers here have gone to great lengths to infuse their plant-based protein with a taste you’ll remember for all the right reasons.
Yuve is a tasty treat that also happens to provide 15 grams of protein along with a robust mixture of vitamins and minerals in every serving.
- Free of gluten, GMOs, soy and dairy.
- 100% plant-based protein powder.
- Tastes great.
- High in carbohydrates and salt.
If there’s a downside here, it would be for some of the things they added to achieve that wonderful taste, including a lot of salt.
10 - BulkSupplements Soy Protein Isolate Powder
With all the emphasis on whey protein, vegans often have a hard time finding a potent, vegan-friendly protein powder.
But they should be pretty happy with this one.
It mixes well with most beverages (although it tends to mix thick so be aware) and provides an impressive 27 grams of soy protein with every serving.
As with most Bulk Supplement products, there is little to no fluff here. Just high-quality soy protein isolate with the essential BCAAs that help stave off soreness and shorten recovery times.
- The most effective soy-based, protein powder.
- Rich in branched chain amino acids.
- 27 grams of protein per serving.
- Package doesn’t always reseal well.
Our testers noted that other powders did a better job helping you recover quickly. But for you vegans out there, this is about as good as you’re going to get.
What to Look for in Lactose-Free Protein Powder
- 100% lactose-free - It’s important to remember that most lactose-free powders contain dairy—whey being the prime example. That’s because lactose is not milk, but a type of sugar found in milk.
And it can be extracted (2). Some manufacturers do a better job than others extracting the lactose from the whey they use. So if you’ve chosen whey protein powder, make sure its 100% lactose-free and not just reduced lactose.
Or you can opt to use egg protein powder instead. Some manufacturers do a better job than others extracting the lactose from the whey they use. So if you’ve chosen whey protein powder, make sure its 100% lactose-free and not just reduced lactose. Or you can opt to use egg protein powder instead.
- High in protein - The whole point of using protein powders is to ramp up your ingestion of protein to help you recover more quickly from strenuous workouts and to build bigger, stronger muscles. Therefore, you’re going to want to see at least 15 grams of BCAA-rich protein in every serving.
- Low in sugar - Sugar is counterproductive to your muscle-building efforts. Therefore, you want a protein powder that’s low in sugar. Sugar should only be used to address the flavor. And even then only used sparingly, if at all.
Benefits of Lactose-Free Protein Powder
The benefits of lactose-free protein powder are many and include:
- Lower risk of allergic reactions - Most of the protein powders on our list are also gluten-free and soy-free. This means lactose-free protein powders as a group tend to pose less of an allergic threat than other types of protein powders. They’re also virtually free of side effects like bloating, gas, diarrhea and stomach aches.
- Enhanced weight loss capabilities - Lactose-free protein powders also tend to be low in calories and promote lean muscle gain while discouraging fat accumulation, which is key to weight loss. As Alina Petre, MS, RD over at Healthline.com says, “High protein intake can boost your metabolism, helping you burn slightly more calories each day.”
- They contain fiber - Fiber is a type of carbohydrate the body has a difficult time digesting. Yet it’s essential to a healthy digestive tract (4). People on the keto diet, in particular, don’t always get enough fiber. Lactose-free protein supplements can help provide it for them.
- Other nutrients - Many of the protein powders we tested contain supplemental vitamins and minerals that are important, especially for those who work out regularly. Some, however, are stripped down supplements with few, if any, complementary nutrients. Always read the label.
- Higher quality protein - Research has demonstrated that plant-based protein is often more potent than animal-based protein. If your protein powder is derived from plants instead of whey, it will take less protein to achieve the same results you can get from whey protein.
What is the recommended dosage of lactose-free protein powder?
The recommended dosage of lactose-free protein powder is between 1.2 and 1.7 grams of protein per kilo of body weight per day for athletes and bodybuilders. This will provide optimal recovery and lean muscle gain. Those looking to bulk up will need a higher amount. This equates to 2 or 3 typical servings of protein powder per day.
Can you eat whey if you’re lactose intolerant?
You can eat whey if you are lactose intolerant as long as it had the lactose removed from it first. If you take a protein drink made with normal whey protein you can experience nausea, bloating, gas and other symptoms of lactose intolerance.
All of the whey powders on the above list have had most or all of the lactose removed from them and should therefore be safe. Egg protein is also considered safe.
What are the possible side effects?
The possible side effects of consuming lactose-free protein powder are few but may include mild gassiness or bloating. Also, a few whey and egg powders are low in fiber so some people may experience constipation when they take those.
Our #1 Protein Powder for Lactose Intolerant People
Lactose-free protein powders, whether derived from whey protein, pea protein, egg protein or any other source, are a must-have supplement for health conscious individuals who cannot stomach lactose.
For those folks, Transparent Labs Organic Rice and Pea Protein is the most effective choice for getting the protein requirement to repair and replace overworked muscles.
This protein powder is derived entirely from plant sources and natural ingredients and is a good source of protein and fiber. It mixes well with your favorite beverage, tastes great (I personally recommend the chocolate flavor), and works for a healthier digestion.
If you’re looking for a can’t-miss lactose-free protein supplement, this one from Transparent Labs is as close as it can get.
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