How can athletes deal with lactose intolerance?


As an athlete you already know that milk does your body good, because it contains multiple essential nutrients as proteins, Vitamin D, calcium and potassium. All these nutrients are essential when it comes to protecting your bones, so you will not have to visit the orthopedic surgeon too soon, if you drink milk on a regularly basis. If you include milk in your daily diet, then you can reduce the risk of breaking your bones, because they will receive the needed quantity of Vitamin D and calcium. For some people fractures does not seem a big deal, but for an athlete it may mean the end of their career. As an athlete you depend on having healthy bones, and it is critical to maintain the needed levels of calcium in order to keep your bones healthy. A dairy pack contains as much calcium as 35 cups of spinach, so it can quickly help you recover from a hard workout. This is amazing, but what if you experience lactose intolerance?

What is lactose intolerance?

The persons who experience lactose intolerance have difficulties in breaking down lactose the natural sugar in milk. Your body should naturally produce a certain enzyme that breaks lactose into digestible parts, but if you experience this health issue then your body is not able to produce the right amount of enzyme lactase. If you consume more milk than your body is able to digest then you may experience symptoms as diarrhea, gas or stomach aches. But you should know that lactose intolerance is not an allergy, and this means that you can learn how to consume dairy food without experience these issues.

Tips to enjoy dairy foods

If you want to be able to recover after exercising, then you will have to consume dairy foods. Another option is to find the best protein powder if you are lactose intolerant and include it in your daily diet, because proteins will help your body maintain its health and strength. Also, you should consume chocolate milk and white chocolate because they contain electrolytes essential in the process of rehydrating your body. Here are some tips that will help you continue eat dairy products without experiencing health issues.

  • Visit a doctor. A doctor is the only person who can assess your health state and offer you advice on how you can cope with this situation. Also, they are the only one who can diagnose if you suffer from lactose intolerance, because the symptoms are similar to many other health issues. Even if you suffer from lactose intolerance the doctor will probably recommend you to continue to include dairy products in your diet, but they will tell you what the right portions are.
  • You should check what amount of lactose every one of the foods you eat contains. For example hard cheese does not have more than 1 gram of lactose per serving. Also, some people find easier to eat Yoghurt.
  • It is advisable to build a tolerance to milk, start by adding small portions of milk to your diet and increase the amount slowly.