Lactose intolerance and protein shakes
- Body & Gym Posts
- 12 Mar 2019,
Not all athletes can process lactose equally well. Are you lactose intolerant? Or maybe you quickly get a bloated stomach with certain nutrients. It is not easy for everyone to find a protein supplement that we can tolerate well and we, not unimportantly, also enjoy drinking! We have looked at this subject a little more critically and scraped together the most important information for you.
We want to discuss the following with you:
- What does lactose intolerance mean?
- How do I recognize a lactose intolerance?
- What types of shakes can I tolerate?
- What do I pay attention to when buying a protein shake?
What exactly is lactose?
Another word for lactose is milk sugar. This sugar falls under the well-known carbohydrate group and occurs naturally in milk (products). Our body needs the enzyme lactase to be able to convert the lactose to glucose and galactose. Lactase ensures that the lactose can be easily digested in our intestines.
When are we then lactose intolerant?
If the body produces little, or perhaps no, lactase enzymes, then you can assume a lactose intolerance. Our body cannot digest the lactose well and therefore it cannot be absorbed further. This leads to unpleasant symptoms including, for example, bloating, nausea, abdominal pain and diarrhea. Of course, the above symptoms depend on the amount of lactose and, in addition, the measure of intolerance. This can vary widely per person.
You can use a number of methods to check whether you are intolerant of lactose or not. If your body tolerates lactose very difficult, we recommend that you avoid lactose as far as possible. A lot of our daily used foods contain quite a lot of milk sugars. At least, more than you would think. For example, protein powders and shakes are a widely used product in which the amount of milk sugars is quite high. It is therefore advisable to consider a composition well before you purchase a protein powder or protein shake. Many protein shakes also contain a blend of different protein sources. With a lactose intolerance you could already respond differently than, for example, pure whey protein. Whey protein is a protein that is more difficult to tolerate than whey isolate for athletes with a lactose intolerance.
Alternatives to protein shakes
We can easily increase our protein intake through protein shakes. As you probably already knew, protein shakes are an ideal addition to your diet but in principle not necessary. The most important thing is that you meet your protein requirements and that is certainly possible with a good diet. In addition to the amount of proteins, the timing is also quite important for recovery, but we will not go into this further now. You can read all the information about this in the blog article '' The importance of nutrition after training ''.
To return to the use of a protein shake, we want to inform you about the most suitable protein sources. Most protein shakes are often poorly tolerated when you are lactose intolerant. Because the treaty also depends on the intolerance, you can make a try by trying a number of protein shakes.
Whey is often possible isolated be well tolerated with a lighter lactose intolerance. This form of whey is filtered further than whey concentrate and is therefore further removed from milk sugar and lactose. Whey concentrate and casein protein, on the other hand, are often worse tolerated. In addition to these popular protein sources, there are plenty of alternatives that you can drink with confidence and in this way reduce the peculiar symptoms or counteract yourself. Beef protein and soy protein are two very popular sources, and egg protein and pea protein are also good substitutes. Soy protein is especially popular because the amino acid profile in this is equivalent to a piece of beef. Are you vegetarian or vegan? Then you can take soy protein as a great cheap alternative. If you have a soy allergy, you can also opt for vegetable protein based on peas.
The Body and Gym Real Vegan Protein is made from 100% pea protein and therefore ideal for lasctose intolerants as well as vegetarians and vegans.
We have already indicated that in terms of amino acid profile, soy is equivalent to beef. With this measurement we determine the biological value. The more essential amino acids a product contains, the higher the biological value and the better the quality of the product. Pea protein has a somewhat lower biological value than soy and beef. Are you worried about not getting enough essential amino acids? You can easily supplement this according to your own needs.
So don't worry about a lactose intolerance or if you are a vegan. There are plenty of alternatives and good products on the market that support you in this. Perhaps you doubt whether you are indeed lactose intolerant. It is best to simply test this and draw a conclusion based on your symptoms. If these symptoms still stand in your way, you know what the possibilities are and we definitely recommend you to take a look at the Body and Gym Real Vegan Protein.
Do you want more information about nutrition and nutritional supplements? Contact us via email@example.com and we will gladly give you advice.