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Lactose intolerance: symptoms and alternatives

Lactose intolerance: symptoms and alternatives
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What is lactose intolerance?

Lactose intolerance is the inability of certain adults to digest lactose, the sugar found in milk, because they do not generate enough lactase to properly digest lactose.

Lactose intolerance: symptoms and alternatives

Symptoms of lactose intolerance

When the body fails to digest lactose enzymatically, this substance cannot be absorbed directly through the wall of the small intestine into the bloodstream. The organism sends undigested lactose to the colon, where it is metabolized by the bacteria. In other words, lactose is fermented in the colon. The fermentation that is generated in the colon produces a large amount of gases that, suddenly, pile up in that part of the body. The symptoms are unmistakable: abdominal discomfort, bloating, pain, cramps, gastrointestinal noises, diarrhea and vomiting.

Lactose intolerance is not homonymous with milk allergy. The symptoms of milk allergy are related but can be considerably more severe. These include: skin irritation and hives, wheezing, vomiting, diarrhea, stomach pain, runny nose, and watery eyes.

If you have these symptoms while consuming milk you should ask your doctor and ask him to perform a test to define it.

Milk Alternatives

In athletes, removing milk from the diet means that they do not need whey or casein. Bearing in mind that these are 2 of the best known protein genera, this limitation could represent an inconvenience for people who practice high-intensity sports. However, there is a genius plurality of foods that can give athletes the proteins they need.

Lactose intolerance: symptoms and alternatives

To begin with, hydrolyzed whey supplements have virtually no lactose, giving the best benefits of milk, bypassing the potential risks that lactose intake can produce. But what if we don’t want to be in any danger and want to completely eliminate the consumption of any kind of milk protein? There’s no downside to this. We still have fabulous supplements that make great protein sources. Now, we present some of the most popular ones:

Egg protein supplements: With quality ratings and bioavailability virtually as good as whey, apart from a hugely anabolic aminogram, egg protein supplements – also famous as egg albumin – are a brilliant lactose-free component that is part of any genuine bodybuilder’s dietary plan.

Egg protein:

Beef Protein Supplements: Exaggeratedly popular among paleo dieters and in the crossfit community, beef protein powder products have quickly gone from being a peculiar novelty to forming one of the most popular supplements on the market aimed at high-intensity modalities athletes. With an exaggeratedly anabolic aminogram and particularly high in creatine, beef protein supplements have no lactose, making them the ideal product for those who want to support or build lean muscle tissue.


Lactose intolerance: symptoms and alternatives

Vegetable protein supplements: If we are singularly concerned about animal welfare and at the same time want to avoid the consumption of milk for personal health reasons, a vegetable protein supplement is the ideal choice in this regard. Through the combination of different vegetable protein sources, these supplements present a complete aminogram, as we can find in other protein sources.

Soy protein:


For anyone who suffers from lactose intolerance and engages in some kind of time-consuming sporting activity, protein supplementation is always and under all circumstances an essential aspect of their eating habits. Although removing foods and milk protein supplements from our dietary plan can make us meditate that we are going to be subjected to an enormous restriction, the truth is that there are many other products that we can opt for.

Both egg proteins, beef and vegetables do not have lactose, we can choose the source that is more pleasant or even combine them to get better results. An egg protein shake in the morning and a beef protein shake after training, for example, will give between fifty and eighty grams of protein to our diet and keep us absolutely distanced from lactose.

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