Which protein should I be taking? If you're lactose tolerant - whey. If you are lactose intolerant, there are a number of companies that offer a delactosed whey product like Isopure. In fact, most pure whey protein isolates contain less than 0.1 g of lactose per 20 grams of powder. Additionally, for instance, powders derived from egg, pea, fish, hemp and or soy are also excellent alternatives to lactose free protein powders. One of the best ways to get your protein as an alternative to powders are liquid egg whites. "100% pure liquid egg whites are the purest form of protein known to man in the entire world", says Dr. Jack H Gutman. However, if you are lactose tolerant, whey and or casein powders are the best option for muscle growth. No questions asked.
Here's a quick breakdown of Whey v Casein v Egg, as they are the most popular sources of protein.
Below is a graph taken from the Whey Protein Institute of WheyofLife.org. It breaks down whey protein into categories of Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI) and Hydrolized Whey Protein. It gives you protein, lactose and fat percentages in all powder forms.
Whey Protein Concentrate (WPC)
The amount of protein in whey protein concentrate can vary between 25-89%. The whey protein powder supplements that you find in health and nutrition stores often list whey protein concentrate on the label. This type of whey protein is usually 80% protein. The rest of the product consists of lactose (4-8%), fat, minerals, and moisture.
Whey Protein Isolate (WPI)
WPI is the purest form of whey protein available and contains between 90-95% protein. It is a good protein source for individuals with lactose intolerance as it contains little or no lactose. WPIs are also very low in fat. The cost of a WPI will be slightly higher than WPC due to the purity and higher protein content of the product.
Hydrolyzed Whey Protein
The long protein chains in the whey protein have been broken down into shorter chains called peptides. This makes the whey protein more easily absorbed by the body and may reduce the potential for allergic reactions. Hydrolyzed whey protein is often used in infant formulas and sports and medical nutrition products. Hydrolysis does not reduce the nutritional quality of the whey protein.
|Whey Protein Concentrate 1||25-89%||4-52%||1-9%||Protein beverages and bars, confectionery and bakery products, infant formula and other nutritional food products|
|Whey Protein Isolate||90-95%||0.5-1%||0.5-1%||Protein supplementation products, protein beverages, protein bars and other nutritional food products|
|Hydrolyzed Whey Protein||80-90%||0.5-10%||0.5-8%||Infant formula and sports and medical nutrition products|
1 Source: 21 CFR, § 184.1979
Note: Product composition may vary slightly by manufacturer
So, what about alternatives to whey protein -
Below is a great article by Jeremey DuVall of the dailyburn.com. He describes whey and casein in points 1) and 2). But, scroll down to his 3) point and you get a description of Pea followed by 4) Soy, 5) Hemp, 6) Brown Rice and 7) Vegan.