Q: I am lactose intolerant and have noticed that a number of experts recommend using whey protein as a supplement. I train six days a week and feel that my diet is my stumbling block. Is there an alternative for me?

A: Heavy training causes a small increase in protein requirements. However, according to current sports nutrition guidelines, which are based on research, high protein diets or special protein supplements, are not needed.

Protein needs are very easily met when a varied diet that focuses on nutrient-rich foods is eaten. Studies show that athletes at risk of inadequate protein intake are those with restricted energy intakes and unusual dietary practices, like poorly chosen vegetarian diets, extremely high carbohydrate or low-fat diets.

Recommended daily protein needs are:

Sedentary people: 0.8 grams/kg body weight/day
Recreational exercisers: 0.8-1.0 grams/kg body weight/day
General guideline for endurance, with heavy training: 1.2 -1.7grams/kg body weight/day
General guideline for heavy resistance training: 1.2 -1.7 grams/kg body weight/day
- Early phase: 1.5-1.7 grams/kg body weight/day
- Established program: 1.0 -1.4 grams/kg body weight/day

I would recommend first trying to meet your protein needs using good wholesome foods within a healthy, balanced diet. Perhaps consider consulting a dietician who works in sports nutrition to help you.

The following are lactose-free foods that provide 10 grams of protein:
2 small eggs
1 cup (250mL) reduced fat soy milk
35g cooked lean beef
lamb
pork
40g cooked lean chicken
50g grilled fish
50g canned tuna or salmon
3⁄4 cup of lentils or kidney beans
200g baked beans
100g soy meat
120g tofu
3 cups wholegrain cereal.

Whey protein supplements are widely used within training circles and the different brands vary in quality and quantity of protein provided. If you’d rather spend the money on a supplement, it’s important to know that the majority the widely available whey protein powders in SA contain lactose. Pure whey protein isolate is the whey protein form that is the lowest in lactose (about 0.1 gram of lactose per tablespoon), but it is very expensive and not widely available in SA. Whey protein products you could try, which are said to contain some isolate and thus have lower lactose levels are: Muscletech Nitro-Tech or SPS IsoPRO. However, depending on your level tolerance for lactose, they may still produce symptoms.