Lactose Free Protein Powders and Dairy Products for Athletes

lactose-free-protein-powders-and-dairy-for-athletes

Are you sick of avoiding dairy and protein powders after training because of your lactose intolerance?

You know chocolate milk and protein shakes are great recovery drinks but you don’t indulge. 

Sigh. 

Well, I’m here to tell you that you can enjoy all the dairy if you know what to choose. 

Lactose intolerance doesn’t mean you have to give up dairy!

So, let’s get into it. 

What is Lactose Intolerance?

Lactose intolerance occurs when your body can’t produce enough of lactase, a digestive enzyme, and can’t break down lactose, a sugar found in milk products. It is estimated that about 68% of the world is lactose intolerant. 

Symptoms of lactose intolerance are gastrointestinal distress including bloating, abdominal pain, gas, and diarrhea after consuming dairy products. Lactose intolerance systems and intensity varies between athletes and some may be able to tolerate more dairy than others. 

Does this mean athletes with lactose intolerance should avoid all dairy products?

Is Lactose Free the Same as Dairy Free?

If you are lactose intolerant, you may be avoiding all dairy products unnecessarily. Lactose-free products have dairy with added lactase enzymes to help with digestion and prevent GI distress. They have all the same nutritional value as regular cow’s milk and don’t require as much restriction in your diet.  

Dairy-free products, on the other hand, are not made from cow’s milk and are appropriate for those adhering to vegan diets, religious or cultural preferences, allergies to milk protein, or some medical conditions. 

These dairy-free products are made from a variety of ingredients, but most commonly from almonds and other nuts. This means dairy-free products have less protein, calories, calcium, and other nutrients than cow’s milk.

If you’re an athlete with lactose intolerance, lactose-free dairy products may be the better choice to meet your higher nutritional needs. 

dairy for endurance athletes

Benefits of Dairy for Endurance Athletes

Milk has 13 essential nutrients that help keep our bones and muscles healthy, maintain our immune systems, and many other important functions. Many studies even report that milk is a better recovery drink than sports drinks for hydration, replenishing electrolytes, and repairing muscles. 

Other dairy products including yogurt and cheese are great additions to the endurance athlete’s diet as sources of carbohydrates, protein, and important vitamins and minerals. 

Chocolate Milk

Chocolate milk is often praised as the best recovery drink for athletes. This is because it has a greater carbohydrate to protein ratio and has enough sodium and fluids for rehydrating endurance athletes after training. 

Some athletes with lactose intolerance may find they tolerate chocolate and other flavored milks  better than regular milk. 

Muscle Strength and Repair

Whey and casein, the proteins found in dairy, contain all nine essential amino acids making them complete and high-quality proteins. Just one cup of milk has 8 grams of protein, which can help with building muscle strength, faster muscle recovery, and weight maintenance. 

Carbohydrates

Chocolate milk has a carbohydrate to protein ratio of 4:1, which has been shown to replete glycogen storage and start protein turnover quicker after endurance training compared to sports drinks with carbs only.1 

Bone Health

Phosphorus, calcium, and vitamin D work together to maintain bone health and keep athletes fracture-free. Milk is a great source of phosphorus and is the top dietary source of calcium in the US as 8 ounces contains 25% of the daily value. It is also a great food source of vitamin D, which is needed for calcium absorption, bone and muscle health, and immunity function. 

Hydration

We lose essential electrolytes through sweat during endurance exercise including sodium, potassium, magnesium, and calcium. Fortunately, milk is rich in these electrolytes and a great source of fluids. Research has shown that low-fat and fat-free milk provides better hydration post-exercise than commercial sports drinks.2 

Energy

B vitamins such as riboflavin, pantothenic acid, niacin, and vitamin B12, are important for nervous system health and our energy systems. Milk is a great source of B vitamins that are water soluble and well-absorbed.3 

Immune System 

Nutrients like selenium, zinc, and vitamin A keep us healthy for race day and can be found in dairy products. Certain dairy products like kefir, cheese, and other fermented foods have probiotics that can help keep our immune system running and help us stay on track for our performance goals.4 

Now that I’ve convinced you that dairy is an important part of an endurance athlete’s diet, you’re ready to know about the best lactose-free products. *Note I do not receive any compensation from these products, they are simply recommendations. 

best protein powder lactose free

Lactose Free Dairy Milk

Fairlife Milk

Fairlife’s ultra-filtered milks are lactose-free with 13 grams of protein and added electrolytes for rehydration. I highly recommend their chocolate milk that I keep stocked in my fridge at all times! 

Lactaid 

Lactaid is the original lactose-free milk and has 8 grams of protein making it a great addition to your cereals, oatmeal, and coffee in the morning. 

Lactose Free Yogurt

Greek Yogurt

Like all dairy products, greek yogurt naturally contains lactose but considerably less than milk and has probiotics to help break down lactose. There are options for those who can’t tolerate any lactose such as Fage and Green Valley Creamery. As always, check the label for “Lactose-Free”.

Lactose Free Cheese

The following cheeses contain little to no lactose:

  • Ricotta 
  • Cheddar
  • Colby
  • Monterey Jack
  • Swiss 
  • Mozzarella
  • Parmesan
  • Goat
  • Aged cheeses 
best lactose free protein powder

Lactose Free Protein Shakes

Core Power High Power Milk Shake

Fairlife’s high-protein recovery drink is my personal favorite when I can’t make my own smoothie after training. 

  • 26 grams of protein
  • Elite Flavors: 42 grams of protein
  • 6-9 grams of carbs
  • 6 flavors

Core Power Nutrition Plan Shake 

These high-protein shakes are lower in carbohydrates and other nutrients than their High Power shakes but make a good lactose-free protein option.

  • 30 grams of protein
  • 4 grams of carbs
  • 2 flavors

Pure Protein Shakes

Pure Protein shakes are made from whey and their website states their shakes are appropriate for those with lactose intolerance.

  • 30 grams of protein
  • 6 grams of carbs
  • Contains <1 grams sugar alcohol, may cause GI distress
  • 5 flavors 

Lactose Free Protein Powders

Whey protein isolate

Whey, a protein found in milk, goes through a filtering process that results in little to no lactose per serving of whey protein isolate powders. This is a good option for those who can tolerate a little lactose. 

I do not recommend whey protein concentrate powders for lactose-intolerant athletes as they are not as filtered and contain significantly more lactose than whey isolate. 

The following whey protein isolate powders are labeled as Lactose Free for those with severe lactose intolerance. 

*Note this post may include affiliate links – as always I appreciate your support!

Vital Performance Protein Powder

  • 25 grams protein per serving
  • Lactose-Free
  • 4 flavors
  • NSF Certified for Sport

Orgain Better Whey Protein Powder

  • 21 grams protein per serving
  • Lactose-Free
  • Creamy Chocolate Fudge
  • Not 3rd party tested

Simply Tera’s Lactose Free Organic Whey Protein

  • 21 grams protein per serving
  • Lactose-Free
  • 3 flavors
  • Not 3rd Party Tested

Casein protein

Casein, the other protein found in milk, is similarly filtered in processing and contains very little or no lactose. Similar to whey protein, there are lactose free casein protein powders available for those with a severe intolerance such as Vital Performance with a combination of whey and casein. 

When it comes to choosing between whey and casein protein powders, it depends on how you plan to use it. Whey protein is absorbed more quickly making it better after workouts, while casein absorbs slowly and should be taken between meals or before bed. 

Collagen protein

Collagen protein powder is lactose and dairy free as it is made from the connective tissue of animals. While collagen may be beneficial for repairing muscles and recovering from heavy training, these protein powders usually have much less protein per serving. At this time, there is no definitive research to recommend collagen as a protein source for endurance athletes. 

Plant-based protein

All plant-based protein powders will be naturally lactose and dairy free as they don’t have any animal products. This makes them a good option for vegan athletes or those with dairy allergies. Vegan protein powders may be made from soy, peas, or hemp. 

Final Thoughts

Dairy products and protein powders are still options as fueling and recovery nutrition to athletes with lactose intolerance. Dairy free products aren’t necessary for athletes with lactose intolerance as it provides many nutrients to help athletes stay healthy and perform well. Depending on your level of sensitivity to lactose, there are many low and no lactose products to provide you with the nutrients to keep your training going. 

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