Lactase is an enzyme that is produced in the small intestine and plays a central role in the digestion of milk sugar (lactose). Milk sugar is found in almost all dairy products and is made up of the two sugar molecules glucose and galactose. In order for the body to absorb these sugar building blocks, lactase must break down the lactose into its individual components.
Without sufficient lactase, the body has difficulty or even not at all digesting dairy products, which can lead to unpleasant symptoms - this is called lactose intolerance. This can be particularly challenging for athletes who rely on a high protein intake. But with the right strategy and targeted supplements, the problem can be easily avoided.
Lactase and the digestion of lactose
When we consume dairy products, the milk sugar, known as lactose, enters our small intestine. There, lactase is released to break down the lactose into the sugars glucose and galactose. These two types of sugar can then be absorbed through the intestinal wall into the blood and used to generate energy.
But what happens if there is not enough lactase? Without sufficient lactase, the lactose remains unchanged and cannot be properly absorbed in the small intestine. Instead, it passes into the large intestine, where it is fermented by bacteria. This fermentation process produces gases and other byproducts that lead to the typical symptoms of lactose intolerance.
• bloating and feeling of fullness
• abdominal pain and cramps
• Diarrhea
• nausea and vomiting
Lactose intolerance is common in adulthood, although the prevalence varies in different parts of the world. In East Asia, Africa and South America in particular, many adults are affected, while in Europe and North America most people tolerate dairy products better.
Lactose intolerance & sport – why is it a problem?
For athletes, an optimal protein supply plays a central role in muscle building and regeneration. Many therefore turn to whey protein, as it is one of the best protein sources for muscle growth. But conventional whey protein often contains lactose - and this can be problematic for people with lactose intolerance.
Anyone who does not switch to an alternative protein source or support their body with additional lactase risks:
• Digestive problems after the shake → bloating & stomach discomfort directly after training
• Reduced protein intake → If your body does not digest whey properly, it cannot utilize the amino acids optimally
• Loss of energy & malaise → Persistent digestive problems can affect your performance & recovery
Fortunately, there are simple solutions: lactose-free protein sources or the targeted intake of lactase enzymes.
How do lactase enzymes help?
There is a simple solution for people with lactose intolerance: taking lactase enzymes. These enzymes help to support the digestion of lactose by breaking down lactose into its components.
Benefits of Lactase Enzymes for Athletes
• Enjoy dairy products without discomfort – No need to give up whey or yogurt
• Improved protein absorption – your body can optimally utilize whey & milk proteins
• Get more nutrients from your food – Lactose-containing foods often contain important micronutrients such as calcium and vitamin D
• No digestive problems after training – No bloated stomach or discomfort after the shake
Lactase enzymes should be taken at about the same time as dairy products to optimize digestion.
Lactase & lactose-free alternatives for optimal protein intake
In addition to supplementing with lactase enzymes, there is another solution: lactose-free protein sources.
The best lactose-free alternatives for athletes
• Lactose-free whey protein → Lactose is removed through special filtration techniques
• Hydrolyzed whey protein → Partially broken down, often lower in lactose & easier to digest
• Vegetable proteins (peas, rice, soy) → 100% lactose-free, but often with lower biological value
• Egg protein → A high-quality, lactose-free alternative with a complete amino acid profile
An example of a high-quality, low-lactose protein is SYNT 5-in-1 Athletic Whey. It contains a complete amino acid profile, essential vitamins and minerals while being easily digestible – ideal for athletes with sensitive digestion or lactose intolerance.
Conclusion: Lactase for better digestion & muscle supply
Lactase is an essential enzyme for the digestion of lactose. Especially for athletes who rely on whey protein, a sufficient supply of lactase is crucial to avoid bloating, digestive problems and nutrient loss.
With the right strategy – be it through lactase enzymes or lactose-free protein alternatives – you can continue to enjoy all the benefits of high-quality protein sources without compromising.
If you are looking for a low-lactose and powerful protein source, SYNT Athletic Whey could be the perfect solution for you.
sources
1: Hein, GA, et al. “Lactase activity and lactase persistence in adult humans.” Nutrients, 2020.
2: Swagerty, D.L., et al. “Lactose intolerance: diagnosis, genetic, and clinical factors.” American Family Physician, 2002.
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4: Phillips, M.L., et al. “Clinical benefits of lactase supplementation.” Journal of the American Dietetic Association, 2011.
5: van der Ploeg, LH, et al. “Lactose digestion and tolerance: a review.” Nutrition Reviews, 2007.
6: Lomer, MCE, et al. “Lactose intolerance and irritable bowel syndrome: a systematic review.” Journal of Gastroenterology and Hepatology, 2008.
7: Biesiekierski, JR, et al. “The effect of lactase supplementation on lactose malabsorption in healthy adults.” Journal of Clinical Gastroenterology, 2016.
8: Greenfield, SM, et al. “Lactase supplementation and lactose intolerance.” The Lancet, 2004.
