Fit Fare

As a lactose-intolerant woman who strength trains 4-5 times per week, I know how hard it can be to build muscle.

Whey protein, which is made from whey, a by-product of cow’s milk cheese, is the king of protein supplements among body builders because it stimulates muscle growth and aids in recovery. Whey protein is the main ingredient in most meal replacement protein bars and drinks.

Unfortunately, for the lactose intolerant, whey protein is not an option. Here’s why: lactose is digested in the small intestine by an enzyme called lactase. Individuals with lactose intolerance don’t produce enough lactase to break down the lactose properly and are left with symptoms ranging from mild stomach pain to severe bloating, flatulence, cramping, and diarrhea.

Fortunately, there are many choices for high protein supplement powders that are lactose-free. Some include egg white powder and brown rice powder, though soy-based protein powders are highly beneficial. Since soy protein contains all nine essential amino acids, it is considered a “complete protein;” it is the only plant protein that is complete. These essential amino acids help meet your body’s needs in regards to building and maintaining muscle.

Soy protein also contains isoflavones which aid the body’s absorption of calcium into bones and has been linked to a decrease in osteoporosis. Soy protein, therefore, is an especially healthful non-dairy, non-meat alternative protein.Soy protein may not have exactly the same muscle building power as whey protein, but of all vegetable protein, it functions closest to animal protein. It is easily digestible and virtually tasteless, though flavored varieties are available.

Soy protein can be added to drinks, cereals, and yogurts. Because it tends to thicken when added to foods, it’s best when added to drinks like smoothies. Smoothies are a healthy pre- and post-workout meal that is easily and quickly digested, fueling the muscles when they need it most.

Just mix the soy protein powder with water, juice, soy milk, or Lactaid milk, add other ingredients of your choice, such as fresh fruit or yogurt, then blend and go.

Most soy protein brands average a serving size of 28 grams (which is about 3 tablespoons). I buy Henry’s Marketplace brand soy protein which is 100 calories, 24 grams of protein, and zero carbohydrates per serving. It’s also high in calcium and iron. I pay just under $5.00/lb in the bulk section, though it’s pricier when purchased in the can.

Both protein content and prices for soy protein vary depending on brand, so be sure to comparison shop before purchasing. Soy protein powder is widely available and can be found at nutrition stores, most health-food and organic markets, drugstores, and many fitness centers/gyms.

Creamsicle Power Smoothie
Makes 1 serving

1/2 cup soy milk
1/2 cup freshly squeezed orange juice (or from a carton)
1/2 large banana
3 tablespoons soy protein powder
1 tablespoon sugar, Stevia, or Splenda
1/4 cup ice cubes

Place all ingredients in a blender and blend on high for 10-15 seconds until frothy.