You may think that if you’re lactose intolerant, you just have to sacrifice the benefits of dairy. Yet there’s an alternative: Popping a couple of lactase enzyme supplements right before consuming dairy could help ensure that all the nutrients wind up in your muscles, not the toilet. Lactase enzymes have been shown in several clinical trials to effectively increase lactose digestion; these studies indicate that even subjects who are considered highly lactose intolerant can consume dairy products if they take enzyme supplements.
When choosing a lactase enzyme supplement, look for a product standardized for Food Chemical Codex (FCC) lactase units. This signifies the product is produced according to FCC standards to break the bonds holding lactose together. Each person’s ability to digest lactose varies, so you have to experiment to find out how much supplemental lactase your body needs.
If you consider yourself to be moderately lactose intolerant, start by taking 2, 500–5, 000 FCC units of lactase when consuming dairy-based protein supplements or foods. Those who are more sensitive to dairy should start with 10, 000–20, 000 FCC units. If your lactase supplement is in capsule form, make sure you take it at least 15 minutes before consuming dairy so your stomach has time to break down the capsule. Lactase powders or chewable supplements can be ingested at the same time as dairy.
The meal plan below is designed for a bodybuilder who suffers with lactose intolerance and who wishes to gain lean, quality muscle and strength. If lactose is consumed it can cause bloating which is undesirable for someone who needs to eat frequently. Use the structured plan to give you an idea of what are suitable foods to consume and when to consume them in relation to weight training. The plan is a guide and it's important to vary choices; don't relay too much on supplements and make sure the brands you purchase are of good quality. Adapt the plan to suit your own needs and daily routine and vary portions and food choices from day to day. Also, for maximum performance ensure plenty of rest and drink plenty of fluid.
Wake 7.30am1 scoop whey protein isolate in water
8.00am Breakfast Large bowl porridge made with 250ml soya milk* + tbsp ground linseeds (+ sweetener, if desired)
2 slices granary bread toasted + natural peanut butter
200ml orange juice
10.30am2 sandwiches (4 slices granary bread) + tuna or sliced chicken breast
12.30 pm LunchLarge chicken breast
200ml fresh vegetable soup
4 slices granary bread + olive oil** spread
3.00pm2 squares Easy Flapjack
1 scoop whey protein isolate in water
45 mins pre-workout 80g chicken breast
Large handful mixed nuts
TRAIN – 45-60 minutes
Immediately post workout 2 scoops whey protein isolate + 20g maltodextrin in water
7.30 pm Lean steak or 2 lean pork chops
100g boiled Basmati rice or 5-6 small boiled new potatoes or large dry roasted sweet potato
Large serving of vegetables
9.30pm No Allergy Fruit Smoothie + 1 scoop whey protein isolate
2-3 oatcakes or rye crispbread with natural peanut butter
Bedtime 80g mackerel fillet.
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