Is Premier Protein OK for lactose intolerance?

Premier Protein is a popular protein shake that contains whey protein and is marketed as a meal replacement or snack for those looking to lose weight or build muscle. However, some people with lactose intolerance may wonder if Premier Protein is safe for them to drink due to its dairy-based ingredients.

What is lactose intolerance?

Lactose intolerance is a common digestive condition where people lack adequate levels of the enzyme lactase to properly digest lactose, the natural sugar found in dairy products. This leads to symptoms like bloating, gas, cramping, and diarrhea when lactose is consumed.

It’s estimated that 65% of the global population has some degree of lactose intolerance. The condition is most prevalent in people of East Asian descent, affecting over 90% of adults in some of these communities. Many people develop lactose intolerance as they age.

Lactose content in Premier Protein

The main ingredient in Premier Protein shakes is whey protein concentrate, which is derived from cow’s milk. During the manufacturing process, whey protein is separated from the lactose and fat to produce a powder that is over 80% protein.

However, some residual lactose remains. Premier Protein contains 3 grams of total carbohydrates per serving, of which 1 gram comes from lactose. By comparison, an 8 ounce glass of milk contains around 12 grams of lactose.

The lactose content is low because most of it is removed in processing. But there is still enough to cause issues for those with lactose intolerance.

Risk of consuming Premier Protein with lactose intolerance

The amount of lactose in a serving of Premier Protein is unlikely to cause problems for those with mild lactose intolerance. But those with more moderate to severe lactose intolerance may still experience gastrointestinal symptoms.

Some factors that determine your sensitivity include:

• Degree of lactose intolerance. Those with primary lactase deficiency are unable to digest any lactose.
• Amount of lactose consumed. More lactose tends to worsen symptoms.
• Other foods eaten. Fat and fiber can slow lactose absorption and worsen problems.
• Individual tolerance. Each person has a unique threshold for lactose.

Some people who are lactose intolerant may be able to handle small amounts of lactose spread throughout the day, while a larger single dose of lactose causes issues. The lactose in a full serving or multiple servings of Premier Protein consumed at once may exceed their limits.

Those who are extremely lactose intolerant likely need to avoid Premier Protein altogether, as even 1 gram of lactose may trigger symptoms.

Tips for consuming Premier Protein with lactose intolerance

Here are some tips to help minimize symptoms if you want to try drinking Premier Protein despite lactose intolerance:

• Start with a small serving size, such as half a shake, and gradually increase if tolerated.
• Have it with a meal, rather than on an empty stomach.
• Slowly sip over 30+ minutes to minimize lactose load at once.
• Take a lactase enzyme supplement before drinking to help digest the lactose.
• Choose flavors that help mask lactose, like chocolate or vanilla.
• Avoid eating other high lactose foods during the same meal.

Pay attention to your body’s signals. Stop drinking Premier Protein if you experience discomfort. Symptoms may take 12-48 hours to develop after lactose is ingested.

Alternatives to Premier Protein for lactose intolerance

If you find Premier Protein aggravates your lactose intolerance, you may prefer these alternatives:

Lactose-free protein powders

There are several brands of protein powders that are lactose-free and safe for those with lactose intolerance. Options include:

• Isopure Zero Carb – whey protein isolate
• Body Fortress Super Advanced – whey protein isolate
• Optimum Nutrition Gold Standard – whey protein isolate
• ivarsson’s PROTEIN 2GO – rice & pea protein
• Nature’s Best Zero Lactose – whey protein isolate

Whey protein isolate has virtually all lactose removed, making it very low lactose. Plant-based proteins like rice, pea, soy, and hemp contain no lactose at all.

Pre-digested protein supplements

Pre-digested protein powders have the proteins broken down into shorter amino acid chains for easier absorption. This also pre-digests any residual lactose. Options include:

• Hidrolyzed collagen peptides
• Free amino acid supplements
• Partially hydrolyzed whey protein

High protein non-dairy beverages

Plant-based milk alternatives often contain added pea or other vegan proteins. Some options are:

• Silk Ultra – contains 20g pea protein per cup
• Ripple – contains 8g pea protein per cup
• Orgain Organic Nutritional Shakes – contains 10g pea protein

These provide lactose-free protein, though less than the 30g in a Premier Protein shake. Supplement with additional protein sources to meet daily protein needs.

Smoothies with protein powders or whole foods

You can make smoothies using lactose-free proteins like:

• Vegan protein powder
• Collagen peptides
• Whole foods like spinach, oats, nuts, seeds

Smoothies allow you to create a tasty high protein meal replacement without lactose. Use non-dairy milks like soy, almond, coconut milk, or water as the base.

Does lactaid help with drinking Premier Protein?

Lactaid is an over-the-counter supplement containing the lactase enzyme. It helps lactose intolerant individuals digest dairy products.

Taking Lactaid capsules or drops with Premier Protein can aid in breaking down and absorbing its lactose content. This may allow some people with lactose intolerance to drink these shakes without issues.

However, Lactaid is not 100% effective. It’s important to take the appropriate strength and number of capsules based on the amount of lactose consumed. The lactose in a full serving of Premier Protein is likely more than the typical Lactaid dose can handle.

Those with severe lactose intolerance likely still need to avoid Premier Protein even with Lactaid. But for milder cases, it can be a useful tool to allow some dairy in the diet.

Tips for getting enough protein with lactose intolerance

Following a lactose-free diet can make it more challenging to get enough high quality protein. Here are some tips:

• Choose naturally lactose-free protein sources like beans, legumes, nuts, seeds, eggs, poultry, fish, and meat.
• Try lactose-free dairy products, or take Lactaid with regular dairy.
• Use whey protein isolate or plant-based protein supplements.
• Cook or puree dairy foods to help digest lactose.
• Read labels carefully and opt for lactose-free foods when available.
• Take a daily calcium supplement if avoiding dairy.

With some adaptations, those with lactose intolerance can still get adequate protein for their needs, even without relying on shakes like Premier Protein.

The bottom line

In summary:

• Premier Protein shakes contain about 1 gram of lactose per serving.
• Those with severe lactose intolerance likely need to avoid it.
• Mildly intolerant individuals may tolerate it in small doses, with strategies or lactase enzymes.
• Opt for lactose-free protein powders or whole food sources if Premier Protein is problematic.

Each individual must test their own sensitivity. Lactose intolerance can cause significant gastrointestinal distress, so it’s important to make choices that prevent symptoms. With care, most people with lactose intolerance can meet their protein needs through natural foods or lactose-free supplements.