Lactose has become a huge bug-bear for those who want to build muscle, compete in figure competitions or simply follow a balanced diet.
Lactose is a type of sugar found in milk and some dairy products that causes digestive upsets in those sensitive to it. Many people are only alerted to their intolerance by experiencing regular bloating, stomach cramps, nausea, wind or loose stools within a couple of ours of consuming a product containing lactose.
This means that for those with sensitive stomachs, foods such as baked goods, sweets and even salad dressings are no longer on the menu. As are the readily available protein powders containing whey – a powerful protein proven to help build muscle and support a balanced diet.
So what can a person with lactose intolerance take for their protein?
For those new to their lactose intolerance, look out for ‘vegan’ labels on supplements. Vegan products do not contain any animal products or by-products, and as such should not include lactose.
In general, exercisers and bodybuilders can still get the protein volumes they need from:
- Pea protein
- Brown rice protein
- Beef protein
- Egg albumen
- Soy protein, and
- Whey isolate (and not in any other form)
Depending on your goals and taste preferences, it is recommended to try different products and even mix them up to find the right fit for you.
What lactose-free options would suit me and my lifestyle?
Aim: To improve your general health and dietary balance
Option: Mixed proteins
These usually contain a mix of pea, brown rice, whey isolate and sometimes soy proteins to create a well-rounded nutritional supplement. With many containing additional superfood complexes and vitamin infusions, these protein powders are very versatile for the average consumer looking to improve their health from the inside out. To start with, these supplements can function as an addition to an existing diet, or as a calorie-controlled meal replacement.
Aim: To support your fitness and performance goals
Option: Pure protein sources
Designed for rapid absorption into the body, pure proteins allow serious exercisers to deliver nutrition where and when they need it most. Many fitness and figure competitors choose pure protein sources as a way to accurately measure and blend their nutritional intake to suit their goals.
Offering different flavours and mouth-feels, some of these proteins can be added into existing recipes to bulk up the nutritional value of your food.
Aim: Improve snacking options and weight loss
Option: Baked snacks
If you’re looking for an easy way to lose fat, replacing unhealthy snacks with nutritionally dense options is an easy first step.
Today, there are now many types of protein bars, cookies, crisps and slices designed for those with lactose intolerance.
With many bakers using existing protein powder formulas in their recipes, choosing a tasty and healthy snack – that agrees with your insides – has never been easier.
Lactose intolerance shouldn’t make it impossible for you to build the body you want while maintaining your important healthy habits. With so many products in the market, why not sample a few to see which works best for your goals?