If you are an athlete and, in turn, are lactose intolerant , it is most likely that you are regularly looking for substitutes to follow a healthy and balanced diet . This will allow you to enjoy strong health in which strength and endurance are not lacking. Lactose intolerance occurs when the body does not produce enough lactase. The latter is the enzyme that is needed to digest the sugar in milk.
The fact of ingesting products with lactose when one suffers intolerance to this last substance can cause numerous problems. These include gas, vomiting, abdominal pain, bloating, diarrhea, or indigestion . Of course, all of the above slows down your performance and creates a discomfort for which you cannot lead a normal life, much less practice sports activity. However, the solution may be easier than you think.
How to substitute milk if you are lactose intolerant
These days, being lactose intolerant is very common . Therefore, it is necessary to look for substitute products that allow you to ingest the nutrients in milk without suffering any type of negative consequence. In the market you can find many, you just have to choose the one that best suits your needs .
Lactose-free yogurts
Lactose-free yogurts are usually the most popular products in this case. What’s more, the possibilities that people with intolerances now have thanks to the variety of products such as kaiku, among which are lactose-free yogurts with proteins, are numerous. For this reason, those affected hardly miss milk as such . Normally, these types of items stand out for being very creamy and delicious. They can be taken at any time of the day and, being so easy to transport, you can always take one to the gym or the space where you train.
Lactose free milk
However, there are people who need their bowl of milk every day yes or yes. Possibly alone or with coffee. The form does not matter, since in this case there are numerous alternatives that will help you if this is your case. In the market it is very easy to find almond, oat and hemp milk. Likewise, it is also possible to buy rice, coconut, linseed and cashew milk. All of them boast a multitude of properties that will allow you to stay strong and healthy.
Each milk just mentioned boasts its own vitamins and nutrients . Therefore, when choosing, you may not need to look only at the flavor, but also at its ingredients. Thus, it will be enough to take a look at the packaging to know which of them convinces you the most. For example, some have more sugars or have a reduced nutritional value .
Lactose-free cheese
Athletes who are lactose intolerant may also want to look for a substitute for milk in cheese. The reasons are many. For example, lactose-free milk may not convince them and they prefer to try other options with many nutrients. This is lactose-free cheese, the most common being dairy-free cream cheese made from almonds or cashews. Traditional cream cheese also offers a lactose-free option.
In the event that your passion is hard cheeses , we have to tell you that it is a very difficult product to replicate. Now, options to solve this problem are being investigated. In this way, it is possible that, in a short period of time, this type of cheese can also be bought in the market.
Why is milk so necessary?
Milk is important for many reasons. One of the reasons is that it generates energy , since its sugar is converted into a carbohydrate. Also, lactose can act as a prebiotic . This means that it contributes to the growth of beneficial microorganisms in the digestive system of people.
On the other hand, milk strengthens the bones , thus preventing diseases such as osteoporosis, in which decalcification of the bones takes place. In addition to the above, milk can increase muscle mass, regulate blood pressure, and reduce the presence of bad cholesterol .
