What sports supplements can I take if I am lactose intolerant?
WHAT IS IT, SYMPTOMS AND HOW IT IS DETECTED
lactose intolerance It is the inability that certain people can suffer when ingesting dairy products to digest them correctly and without discomfort. It manifests itself with abdominal pain, bloating, colic, diarrhea, gas …
It occurs when an enzyme called lactase is lacking: is responsible for breaking down lactose in your small intestine and break it down to give rise to two simple sugars, glucose and galactose.
There are people who may have a higher tolerance compared to others depending on the amount of lactase you have. For this reason, you can see cases in which, despite not being able to digest a glass of milk, if they can consume derivatives such as yogurt or butter.
This occurs because, during the fermentation of food , the amount of lactose decreases considerably.
To avoid symptoms, it is recommended to eliminate dairy consumption from the diet, or reduce them as much as possible.
To confirm this intolerance, we must perform one of the following procedures:
- Pharmacy test: we can purchase a food intolerance test and perform it by ourselves. They are not 100% reliable.
- Hyrogen breath test: The amount of this gas that we exhale after drinking a lactose solution is analyzed. If it increases in relation to the amount found in our normal breath, it confirms that we are intolerant. The test is done by blowing through a mouthpiece that leads the breath to a sensor.
It is estimated that between 70% and 75% of the world’s population is lactose intolerant. Between 20 and 40% of the Spanish population could suffer lactose intolerance. It is an underdiagnosed disease due to the non-specificity of its symptoms.
IS THE SAME INTOLERANCE AS ALLERGY?
No, it is not the same. Intolerance is characterized by the inability to digest lactose and allergy by a reaction of the immune system.
Intolerant people can consume lactose products if the food is eaten with a lactase supplement to digest it.
allergy sufferers should avoid consumption entirely.
WHAT SPORTS SUPPLEMENTS CAN YOU CONSUME?
Protein is one of the three macronutrients which is mainly responsible for maintaining, repairing and building the different structures and tissues of our body.
People intolerant to lactose must take into account the origin of the source from which they want to obtain it.
Those that come from milk:
We have to take into account the processing of the protein. Depending on its degree of purity, it may or may not be suitable for intolerant people. We will get:
- Concentrate: Concentrate is the most common form of whey protein. It is one of the cheapest formats and is one of the most used sources to increase the consumption of this micronutrient.
This type contains mostly 89% pure protein, 1% less in comparison with an isolate. It is because it contains more carbohydrates ( lactose) and higher number of calories. It contains all the essential amino acids: it is of high biological value, It is not suitable for lactose intolerant.
- Isolated: Whey protein isolated is composed of 90% or more of pure whey protein. It is obtained by filtering the milk protein until it is practically free of lactose, carbohydrates and fats. It is one of the most complete options, since it has all the amino acids necessary for the daily diet. It is considered a protein of high biological value.
Its price is higher than the concentrate given its quality and purity is higher. It is suitable for lactose intolerant
- Hydrolyzed: This type of protein contains broken enzymes (peptidases or proteases) to provide faster absorption, something that does not happen with the concentrated or isolated. It has a somewhat higher cost than a concentrate or an isolate. It is suitable for people with intolerance, since all lactose content is removed during processing.
Plant sources are 100% suitable for both intolerant and allergy sufferers:
- Soy protein : It comes from soybeans, a food that belongs to the legume family. It is a protein of high biological value: it contains all the essential amino acids, that is, those that the body cannot produce by itself or, in insufficient quantities.
Contains Flavonoids and isoflavonoids: chemical compounds with antioxidant activity.
- Pea protein: is not considered of high biological value, since it does not have the eight essential amino acids. Peas belong to the legume family, specifically they are obtained from the plant Pisum sativum , being especially the variety of green and yellow peas that is finally used as raw material when making protein powder.
- Hemp protein : it is obtained from the hemp plant. It is rich in omega-3 acids and magnesium, although it is low in an essential amino acid called lysine. Therefore, it is not considered of high biological value.
- Rice protein ; It is made from isolated brown rice protein, to obtain rice protein. The grain undergoes fermentation, filtering and enzymatic processes that help separate the protein from the grain.
Mainly obtained from sources of animal origin. They are suitable for intolerant and allergic .
Egg protein: made with dehydrated egg white from eggs. It is high in high quality protein. Mostly, it comes from albumin. It is one of the most used for recipes such as cakes, pancakes etc.
Meat : from veal. It is one of the highest quality protein sources on the market. It has a high biological value. It contains all 9 essential amino acids, plus other non-essential amino acids. Its hydrolysis favors the digestion and the solubility of the protein immediate absorption. It has a stronger and more characteristic flavor compared to other types of protein.
They are suitable for consumption by the intolerant, although it is necessary to observe, in case of being mixed with protein, that it does not come from milk, and if so, observe if it is a concentrate, since we should avoid it.
We recommend reading it careful labeling.
Vitamins and minerals:
There are usually no contraindications.
Bars, and other protein products.
As in protein + carbohydrate mixtures, we must consult the ingredients on the label to see the protein source with which has been manufactured.
LACTASE TO BE ABLE TO CONSUME PRODUCTS WITH LACTOSE?
Those intolerant people, have the option to introduce in their diet foods that contain lactose, together with a lactase supplement to digest it.
It is recommended to use punctually, since you have to find the appropriate dose depending on the amount of food with lactose and this will depend on each person and the level of intolerance they suffer.
In situations in which you cannot control 100% what you eat, such as in events, it is recommended.
HOW TO IDENTIFY PRODUCTS WITH LACTOSE?
Reading the ingredients list carefully. Current regulations oblige manufacturers to highlight the presence of the 14 main allergens.
If you think you suffer from this increasingly common intolerance, we recommend that you consult a specialist and / or health professional.
How do you find out if you are lactose intolerant?
Signs of lactose intolerance usually appear within two hours of consumption of dairy products.
- Bloating, pain, or cramps.
- Noises in the stomach
- Flatulence, or gas.
- Nausea, which may be accompanied by vomiting .
What foods contain lactose?
Lactose is found in milk, yogurt, cream, butter, ice cream, and cheese. But it’s also in some breads and baked goods, pancake mixes, ready-to-eat breakfast cereals , instant soups, candy, cookies, salad dressings, deli meats, drink mixes, and margarine.
What triggers lactose intolerance?
Lactose intolerance is caused by a intestinal enzyme deficiency lactase which splits lactose into two smaller sugars, glucose and galactose, and allows the lactose to be absorbed by the intestine. Virtually all individuals are born with lactase and the ability to digest lactose.
What if you ignore lactose intolerance?
Without enough lactase enzyme, your body cannot metabolize dairy, which leads to problems digestives such as diarrhea , abdominal cramps or pain, bloating, gas, nausea, and sometimes even vomiting within 30 minutes to two hours after eating.
Can lactose intolerance disappear?
In most Of all cases, lactose intolerance goes away when the underlying cause is treated, but some people become permanently lactose intolerant . It seems possible, even probable, that such trauma to the digestive tract could trigger the same epigenetic change that normally turns off the lactase gene in childhood.