A balanced diet usually provides enough protein to meet the needs of a healthy adult, but some individuals may need to add protein shakes to their intake to prevent loss of lean muscle mass, according to the Centers for Disease Control and Prevention. Protein shakes provide a convenient nutritional boost for endurance athletes, weight loss surgery patients and others who need additional protein. However, some forms may cause unpleasant symptoms in lactose-intolerant individuals.
Lactose Intolerance
Lactose-intolerant individuals have low levels of lactase, the enzyme needed to break down the sugars in milk and other dairy products, says MayoClinic.com. If you have lactose intolerance, drinking a glass of milk may cause mild to severe symptoms, including abdominal cramping, bloating, gas, nausea and diarrhea within 30 minutes to two hours. Some lactose-intolerant individuals must avoid all dairy products while others can eat some forms, such as yogurt and hard cheeses.
Choosing a Protein Shake
Consumers may choose from ready-to-drink protein shakes or from powders designed to blend easily with liquids. If you have lactose intolerance, avoid protein shakes made from whey concentrates because these products contain varying amounts of lactose, says Linda Aills, R.D., lead researcher in a study published in the September 2008 issue of "Surgery for Obesity and Related Diseases." Read labels carefully and select only lactose-free products made from soy, egg whites or whey isolates to prevent unwanted symptoms. Other considerations include taste, convenience, the amount of protein per serving and cost. Unless you need extra calories, look for a product that provides at least 15 g of protein and less than 5 g each of fat and sugar per 8-oz. serving, advises Highland Hospital.
Ready-to-Drink Protein Shakes
For a convenient source of protein, choose a ready-to-drink protein shake that does not contain whey concentrates. Ready-to-drink protein shakes made of lactose-free whey isolates, soy or egg whites come in single-serving sizes and in a variety of flavors, including strawberry, chocolate, banana, vanilla, mocha, coffee and fruit flavors, according to Bariatric Support Centers International. Meal replacement ready-to-drink protein shakes have more calories and nutrients than those intended as between-meal snacks, so check the fat, sugar and calorie content before purchasing. Although ready-to-drink shakes do not require refrigeration before they are opened, they usually taste better cold.
Protein Powders
For a less expensive protein shake, use a blender or shaker to mix dry protein powder with a liquid. Choose a power made from whey isolates, soy or egg whites rather than whey concentrates, advises Aills. Dry powders come in individual serving-sized packets; multi-serving containers; and ready-to-shake plastic containers to which you add liquid. Available flavors include chocolate, vanilla, banana, fruit flavors and strawberry, or you may choose an unflavored powder. When mixing your own protein shake, choose water, lactose-free milk, juice or alternative milks made from soy or almonds. Some lactose-intolerant individuals can use Greek or nonfat yogurt while others cannot. You can add flavor and extra nutrition to your shake by mixing in fruit, syrups, extracts, sweeteners and sugar-free drink mixes, says Highland Hospital.
Warning
Bariatric surgery patients should avoid protein shakes made from collagen; these do not provide all of the essential amino acids your body needs, warns Aills. Although these products come from kelp and other lactose-free sources, the amino acids -- the building blocks of protein -- are not available to your body. Discuss your dietary needs with your nutritionist if you need assistance in selecting a lactose-free protein shake.
