Gluten Free and Dairy Free Protein Powder 101-Sports Nutrition for Celiacs
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I’ve heard this question several (OK, many) times in the past year.
What gluten and dairy free protein supplement do you recommend?
And quite honestly, I was flummoxed.
Although I have celiac disease, I have not had to contend with dairy sensitivity. I have always used whey or casein proteins, which are milk-based. Whey protein isolate has had the lactose removed, and so many with a lactose intolerance can tolerate a straight whey isolate. However, some with a dairy sensitivity cannot tolerate even a whey isolate.
I am the first to tell you when there is something I am unfamiliar with. In these cases, I usually run around in a fairly obsessive state of learning until I have found an answer. My friends, I am here to share my new found knowledge of the dairy and gluten free protein powder world.
There are 5 basic types of gluten and dairy free protein powders. (This is what I am aware of as being fairly common and easy to find. I believe there may be more (spirulina?), so if you know of some please share in the comments!
The five I will be addressing here are egg white protein, gemma (pea) protein, rice protein, soy protein, and hemp protein.
Egg White Protein
Egg white protein is created by seperating the yolk and converting the white to powder. It tends to be a bit high when it comes to creating sulfur with digestion. (The polite way of saying it can give you WAY smelly gas.) Upon mixing it is a thinner consistency. In my opinion best when mixed with other types of protein, for both the taste, texture, and certainly for the gas factor.
Gemma (Pea) Protein
This is fairly new to the scene, becoming more popular when whey protein prices went up a couple years back. It is, just as it sounds, derived from peas, making it a vegan-friendly option. Gemma mixes into a thick consistency and has a slightly nutty flavor. The Gemma that I have tested is also non-GMO. Gemma can be used on its own or mixed with another type of protein such as…..
Rice Protein
Also a vegan friendly option. The rice protein I tested is also non GMO and derived from brown rice. Rice protein mixes
to a thinner consistency and has a gritty texture, but a “cleaner” flavor.
Soy Protein
Soy protein is derived from defatted soybean flakes. There has been much media controversy and conflicting research about the use of soy supplements in the diet, as well as the GMO situation (GMO=genetically modified organism.) That discussion could fill several books, and is far too much for the scope of this article, but be aware that it exists. You can find research and articles to back up both sides of the story, from the “soy is evil!” camp to the “soy is the best food ever!” camp. Make an educated and independent decision, whatever your decision may be. It is a vegan friendly option.
Hemp Protein
Despite some individuals wishing otherwise, this hemp does not make you high. Sorry, folks, it would be a lot more expensive if it did. Hemp protein does have a couple of unique characteristics though. Hemp protein contains essential fatty acids and fiber! In a 30 gram serving you would get 4 grams of fiber and 6 grams of fat along with your 15 grams of protein. The others contain a bit more protein per serving, averaging 24-25 grams, and little to no fat and fiber. I have not tasted hemp yet. (And I know some of you have, so pipe up in the comments!) Hemp is a vegan friendly option.
As always, check your labels and with the manufacturer if needed to verify gluten free status. I have used rice and gemma from True Protein, and I will be posting my review next week. Stay tuned!
Check out the Gluten Free and Fit 101 page if you’re looking for a place to start here in the gluten free and fit community.
If you are looking for sensible information on setting up a healthy gluten free diet, click here.
Have you used a gluten free and dairy free protein powder? What did you use and what did you think? Let me know in the comments!
References:
True Protein Website
Jay Robb Website
Lyle McDonald’s Bodyrecomposition Website, and his Protein Book
Sorry about calling out one brand, but GNC is really great when it comes to different sensitivities. A lot of their products are gluten free and dairy free, and if they are it is clearly stated under the ingredients. I really like their Soy Protein 95. As always, check the label, but they have a lot to choose from.
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Hi Kate!
No worries on giving brand names, we’re here to share. My issue with GNC has always been that their prices are higher than online merchants. As you mentioned though, labels can be very helpful, so that’s a positive for them.
Gemma Protein ftw! I am waiting for the day a hemp isolate will be made without the fiber and fat. That would be really cool. =]
Hi Jon!
Well, for now you can just use the hemp for a longer-digesting protein or more of a meal replacement idea. Have you tried the hemp protein?
Yes, i have had hemp before. just recently i had some lying around and was mixing it with gluten-free oats. its a little pricey for me right now so I’m sticking with gemma and whole foods.
I agree that you should just find a protein powder you like and stick with it. Disregard all the hype, find what works for you. For me, that is an unflavored whey protein I found at WarriorMilk.com. They don’t seem to be very well-known, but they have a great product. I like the unflavored variety, as it makes it much easier for me to add it to most of my meals.Try to visit http://www.squidoo.com/high-protein-bars if anybody want more info.