Healthy adults generally need 46 to 56 g of protein per day, according to the Centers for Disease Control and Prevention. Although most people who eat balanced diets can consume enough protein to meet their daily needs, some may need to add protein powder supplements to avoid losing lean muscle mass from strenuous exercise or rapid weight loss.
How It Works
Lactose intolerant individuals produce insufficient amounts of the enzyme lactase to digest lactose, the sugar in milk and other dairy foods, according to MayoClinic.com. They may experience mild to severe symptoms such as diarrhea, gas, bloating and abdominal cramping. Although many people associate lactose with milk, cheese and yogurt, many prepared foods also contain lactose and can cause discomfort in some individuals. If you have lactose intolerance, you may need to avoid all foods containing lactose but many patients can tolerate aged cheeses, yogurt and low-lactose foods. Taking a lactase enzyme tablet can also help with digesting lactose-containing foods and beverages.
Types
Most healthy adults can meet their daily protein needs by eating a balanced diet that includes meat, fish, poultry, dairy and soy products, says the Centers for Disease Control and Prevention. If you have had weight loss surgery, engage in endurance training or have a medical condition such as cancer, you may need more protein to prevent loss of lean muscle mass. Protein powders provide an extra nutritional boost for individuals who cannot eat enough protein-rich food to meet their daily needs. However, you should avoid protein powders made from whey concentrate if you have lactose intolerance as these powders may cause digestive symptoms. Lactose-free protein powders include those made from whey isolates, soy or egg whites.
Choosing a Protein Powder
Consumers can choose from flavored or unflavored protein powders that contain varying amounts of protein, sugar, fat and other ingredients. When selecting a protein powder, look first for the source of the protein. Choose a complete protein powder made from soy, egg whites or whey isolates, suggests Linda Aills, R.D., lead researcher of a study published in the September 2008 issue of "Surgery for Obesity and Related Diseases." Read the label to determine the calorie count for one serving of the powder, as well as the amount of fat and sugar. A healthy protein powder for a weight loss surgery patient should contain 15 g of protein and less than 5 g each of sugar and fat per eight oz serving, according to Highland Hospital. Endurance athletes and those trying to gain weight may need protein powders with more calories, fat and sugar. Other considerations include taste, expense and convenience.
Using Protein Powder
Use protein powder to make shakes or stir it into soup, pudding or other foods, according to Highland Hospital. For a simple protein drink, stir protein powder into water and drink. For variety, use a blender to create a shake made of protein powder, fruit, sweetener and flavoring. To avoid symptoms of lactose intolerance, choose your liquid wisely. Use plain or flavored water, juice or lactose-free milk if you cannot tolerate any amount of lactose. If you must use low-lactose or regular milk, try taking an enzyme tablet before you drink the shake. Many lactose intolerant individuals can use yogurt without experiencing unpleasant symptoms.
Warning
The U.S. Food and Drug Administration does not regulate food supplements, including protein powders. In a July 2010 laboratory test of 15 protein powders and shakes, Consumer Reports found varying levels of heavy metals -- lead, mercury, cadmium and arsenic -- in each of the products, although some had only traces. If in doubt about a protein powder, check with your nutritionist for advice.
