How to boost your protein without dairy
Are protein shakes dairy-free?
Some, but not all, protein shakes are dairy-free. Whey and casein protein shakes, for example, are not dairy-free because whey and casein are byproducts of cheese and yogurt manufacturing. While lactose-free whey protein is a thing, dairy-free whey protein is not.
If you are lactose intolerant or have a dairy allergy, you should steer clear of whey and casein shakes. You should also avoid common dairy-based additives like sodium caseinate. Even tiny amounts of these ingredients can trigger side effects, especially if you are allergic to dairy.
Basically, dairy-free protein shakes are free from milk and milk derivatives. They are made with dietary protein sources like eggs whites, hemp, and peas.
To be sure that a protein shake is actually dairy-free, look for the following labels: “dairy-free,” “vegan,” or “plant-based.” They will provide a clear indication that the powder does not contain any dairy.
Moreover, manufacturers are required to include allergen statements on their packaging. If a protein powder contains dairy, which is a common allergen, it will appear on the ingredient list. It might say something like “Contains: Milk.”
Are non dairy protein shakes good for you?
Some claim that other sources of dietary protein (egg whites, hemp, peas, etc.) are not as good as whey, but this is not true. While whey is a complete, highly bioavailable protein, it is not any better for you than other types of protein if you are eating a balanced diet.
A complete protein is a protein that contains all of the essential amino acids that the body needs, but cannot produce on its own. Most animal-based proteins are complete, whereas most plant-based proteins are not.
Bioavailability is a measurement of how well the body can absorb and use a nutrient. It is measured on a scale of 0-100%, and whey protein scores 100%. Except for egg whites, all other protein sources score lower.
Given its complete amino acid profile and perfect bioavailability, whey protein seems like the perfect protein source. If you are getting your protein from a variety of sources, however, these apparent advantages all but disappear. Eating a balanced diet, with a variety of protein sources, will get you all the nutrients and amino acids that you need. This is why studies show that pea and whey protein supplementation produce similar outcomes in measurements of body composition, muscle strength, etc.