How to Get Additional Protein if you’re Lactose Intolerant
How to Get Additional Protein if you’re Lactose Intolerant
Getting enough protein is crucial for ALL of us.
Don’t be fooled into thinking that it’s just for muscly weight lifters! It’s thought that many of us lack the protein we need for cell growth and repair and to energise us enough to get us through the day.
If you live a busy life, including working out, running, cycling or regularly performing any moderate exercise, and you’re feeling tired a lot of the time, you might benefit from taking a protein supplement.
The most common protein supplement is whey protein. Whey is a by-product of the cheese industry which is then turned into a protein powder that can be added to shakes and smoothies.
But What if you’re Lactose Intolerant?
Lactose is a type of sugar that’s found in milk and other dairy products and some of us can’t digest it properly. If someone with a lactose intolerance eats something with lactose in it, then they’ll likely experience bloating, stomach pain, gas and diarrhoea.
So consuming whey protein, or most dairy products in general, is out of the question.
However, most people with a lactose intolerance can handle small amounts of lactose without suffering the ill effects. So a high quality whey protein isolate like our very own Whey Protein Powder could be the answer.
The key difference is the 'isolate' part.
A whey protein isolate contains little to no lactose and can be happily consumed without causing bloating and discomfort. Ours is also gluten free, so if wheat and other products containing gluten cause you to experience similar gastro problems, then it’s ideal!
Other Protein Rich Food Sources, Whatever your Diet
It’s crucial to get enough protein, and whilst our TRIM powder will give you a hefty 26 grams, the average woman should be aiming for 48 grams per day and the average man, 56 grams.
So how much protein is in the food we eat, and how does our whey protein isolate powder compare?
Here’s a look at the protein content of some common foods. We’ve included foods that cover the broad range of diets we follow as a nation, be that meat heavy, paleo, vegan or lactose free.
Protein in Meat, Poultry and Fish
Lean Beef and Steaks
Serving size: 200g
Protein per serving: 72g
Red meat such as beef is a great source of protein and it also contains good amounts of iron, zinc and vitamin B12 (all great if you’re busy or working out).
But a fatty, low quality cut also contains a lot of saturated fat and cholesterol. So make sure you limit red meat to once or twice a week and always go for unprocessed, better quality types.
Chicken Breast
Serving size: 150g
Protein per serving: 49.5g
Chicken is a fantastic source of protein and is also lower in fat and calories than red meat. It’s high in vitamins B3 and B6 which are important for releasing energy from our food. It’s also a good source of phosphorous which we need for strong bones and teeth, and selenium which is important for good immunity.
Like many foods however, consider how you cook chicken for maximum health benefits. Grilled chicken is far better than deep fried and coated in breadcrumbs!
Wild Salmon and Tinned Tuna
Serving size: 120g
Protein per serving: 31g
Wild salmon and tinned tuna both contain around the same amount of protein. Fish is lean, low in saturated fat and high in the omega 3 fatty acids that we need for heart and brain health.
Wild salmon is considered better than farmed salmon both in terms of nutrients and potential additives from their feed. Tuna tinned in water is lower in fat than tuna tinned in vegetable oils.
Avoid tuna tinned in brine too, to avoid an overly salty meal. Tinned sardines are also a high protein and omega 3, low fat fishy option.
High Protein Dairy and Eggs
So far, our list of high protein foods have all been lactose free.
Obviously, if you are lactose intolerant, you’ll need to avoid dairy products as much as possible (unless it’s special lactose free cow’s milk etc).
Greek yoghurt and cottage cheese are high in protein (10g per 100g and 11g per 100g respectively) but if the mere thought of these gives you stomach pains then all is not lost.
Eggs are an excellent, inexpensive and easy protein source, with around 6 grams of protein in one large boiled egg. Eggs are also full of vitamins A, B6, B12, D, E and K, selenium, zinc, iron and copper. Some are even laid by hens that have been fed grain purposefully rich in omega 3.
Compared to semi skimmed cow’s milk, non-dairy milks tend to be lower in saturated fat and lower in sugar.
The downside is, they also tend to be lower in protein, although they’re still great lactose free protein sources.
Personally I am not a fan of soya milk. There's far too many conflicting studies on it's health benefits and negatives. If you do decide to go this route it contains 3 grams of protein per 100mls (semi skimmed cow’s milk contains 3-4 grams per 100mls).
Plant Based Protein Sources
If you want to avoid dairy altogether, or you’re a vegan, then here’s the best plant based high protein foods.
Tofu
Serving size: 100g
Protein per serving: 14g
A great meat alternative, tofu is a versatile food made from soya. Some do avoid it however, due to the potential for it to interfere with female hormones.
Green Peas
Serving size: 75g
Protein per serving: 4g
Who knew that peas were a good source of protein?! Our post on our Top Five Lactose Free Protein Supplements has more information on the power of pea protein. [Link to article]
Peanut Butter
Serving size: 32g
Protein per serving: 8g
Everyone’s favourite spread, adding a slick of PB to your morning toast and a generous dollop to your smoothies will build up your protein intake nicely.
Lentils
Serving size: 100g
Protein per serving: 9g
Lentils don’t have to be dull. Slow cook them in a tomato-based sauce with a few grated carrots and some chopped sun-dried tomatoes for a delicious meat-free, protein rich Bolognese.
You can also top up your protein levels with some of our delicious protein recipes using our Low Lactose Whey Powder. Enjoy!
Lean Greens Whey Protein Isolate Powder
Getting enough protein can help us feel fuller for longer, meaning that we’re less likely to reach for unhealthy snacks.
Our TRIM Whey Protein Powder contains 26 grams of the highest quality protein isolate per serving. And because we've flavoured it with a simple vanilla, it can be easily mixed with most recipes.
Buy it with our favourite shaker, the awesome SmartShake, there's an extra compartment where you can store a serving ready for mixing up right after your workout.
Easy Protein, whenever you Need it
So it’s ideal for a breakfast smoothie on the go, a healthy afternoon snack or a post-gym recovery drink.
Simply pour a serving into a protein shaker, add 250mls of nice cold water, pop the lid on tightly and shake vigorously for 15 to 30 seconds. We designed our whey protein powder to completely dissolve so that you get a smooth drink, with no nasty clumps of powder to spoil your enjoyment.
You can also add it to milk (it’s great in dairy free nut milks) for a creamier drink. Or try whizzing it up into smoothies. It can even be used in baking!
by Tim Goodwin
Tim Goodwin is the founder and co-owner of Lean Greens Ltd. As an ex Personal Trainer qualified to Level 3 of the Register of Exercise Professionals in the UK, and founder of the premium coaching business in Luxembourg, Getfit.lu and ForestFit.lu, Tim has worked with hundreds if not 1000's of clients since 2004, helping them implement lifestyle changes including nutritional adaptations to help them achieve better health and transformations to their body shape. You can find out more about Tim's background here: https://www.linkedin.com/in/timdgoodwin/