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The avoidance of dairy-based protein powders (such as whey and casein) is becoming more common for a number of reasons.

The avoidance of dairy-based protein powders (such as whey and casein) is becoming more common for a number of reasons. Religious or ethical views might be behind this, e.g. choosing a vegan lifestyle, or health reasons \u2013 usually an allergy or intolerance. Nevertheless, there’s plenty of variety when it comes to choosing protein supplements, owing to the advancements in sports nutrition.

Aside from adopting a plant-based diet, the main cause of an aversion to dairy is being intolerant to lactose – the sugar that naturally occurs in milk. An inability to digest lactose is caused when the body produces low levels of lactase (the enzyme that digest lactose). This usually shows up as digestive symptoms including stomach cramps, feeling bloated, a ‘gurgling’ sensation and often, diarrhoea. Understandably, this can cause a great deal of distress; if you can relate to this, it’s important for you to choose the right product, so you get on with reaching your goals, with minimal interference.

Some may find that avoiding whey protein concentrate – which usually contains some residual lactose – solves the issue. Whey protein isolate or hydrolystate have undergone a micro-filtration process which removes the majority of the lactose (and milk fat), and thus, the culprit of discomfort! Another method is to add liquid lactase (available in some pharmacies and online) to whey protein shakes, which is effective for some people (it’s advisable to run this by your GP or a dietician first). Some milk-based protein powders have lactase added to their formulae, which may be useful of those who need to avoid lactose.

On the other hand, some people are highly sensitive to even trace amounts of lactose, and so it’s best they opt for non-dairy varieties. Good choices include egg white or beef protein powders (provided you’re not of the vegan persuasion!). Alternatively, you could try a plant-based protein powder. These choices offer the same, nutritional benefits to support muscle recovery \u2013 minus the worry of discomfort.



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