There is an obsession nowadays about bodybuilding and gaining muscles to have a perfectly toned body shape!
The summer season triggers body reshaping and motivates people to work out because men like to show their big muscles and girls like to wear short dresses on beaches and look perfect in their swimsuits.
Many want to get rid of those extra fats and start going on a diet and try to work out whether in the home or at the gym to achieve their goal.
Many effective tools can help in gaining muscles and losing fats faster and faster.
The most important thing besides workout is to receive sufficient amounts of proteins because protein is the building block of every organ in our body including our muscles. (1)
You can find vast number of protein shakes and bars to build your muscles along with exercises.
If you decide to receive your daily protein intake from protein powders, you must be aware if you have lactose intolerance, just scroll down further to know more about that.
In this context,
You will know more information about lactose intolerance, its symptoms and causes, you will also know how to receive protein to build your muscles while having lactose intolerance.
And we will provide you with types of lactose-free protein powders that could help you in building your muscles.
What is lactose intolerance?
It is the inability to digest a certain type of sugar that is called lactose, which is found in dairy products such as milk, egg, and cheese. (2)
Why some people suffer from this problem?
Usually, an enzyme called lactase to break down lactose into glucose and galactose, which are more simple sugars.
However, in people with lactose intolerance, they have little amounts of lactase enzyme, which is located in the small intestine, and these tiny amounts are insufficient to break down lactose.
What are the symptoms of lactose intolerance?
Symptoms start to appear from thirty minutes to two hours after eating dairy products.
When people with lactose intolerance eat dairy products, Lactose remains as it is and goes through the intestine where normal flora (Normal beneficial bacteria in our body) interacts with it and causes symptoms like: (3)
- Abdominal cramps
- Nausea and diarrhea.
The severity of symptoms differs between people depending on the amount of ingested dairy products and the amount of amylase enzyme they have. (4)
Lactose intolerance does not cause any harm but its symptoms are annoying and to get rid of them you have to reduce dairy products intake and switch to lactose-free products.
So, what is the solution?
If you have lactose intolerance and want a protein powder to help you in building your muscles and losing fats, Don`t worry! There are specific protein powders that are free of lactose.
Protein powder you can use…Whey protein
Generally, milk is made from whey and casein moreover; it has been found that whey protein can be separated from casein or obtained as a by-product from cheese making process. (5)
Furthermore, Whey protein can be found in forms as follow; whey isolate, whey hydrolysate, and whey concentrate.
Whey protein hydrolysate
Hydrolysis of whey protein processes it through heat or enzymes, it has more bitter taste than isolate and concentrates but it is digested and absorbed faster than the isolate type. (6)
You may want to check Dymatize ISO 100 hydrolyzed protein powder, as it contains hydrolyzed 100 % whey protein isolate and it is free of gluten and lactose for people with gluten and lactose intolerance.
What are the benefits of using protein hydrolysate?
One of the significant benefits of this type of protein is its rapid absorption and digestion.
It is considered the best gym partner as you can depend on it to increase your muscle strength and building.
How can I use it?
Mix one scoop of powder with water or juice and use from two to three servings daily.
Whey protein isolate
There are many benefits of using whey protein isolate form, It ranges from the following;
- Losing weight
- Lowering cholesterol
- Building muscles
- It is highly absorbed into the body and rich in amino acids that stimulate protein synthesis
- It is almost free of lactose, carbohydrates, and fats what makes it perfect for lactose intolerance patients.
To wrap up all the previous points;
Whey protein especially whey protein isolate and hydrolysate is good before or after strength training because it gives you a quick hit of amino acids.
Moreover, whey protein isolate is rich in BCAAs which are a group of essential amino acids that play a significant role in muscle building and it is imperative for you to know more about them by just reading the next paragraph,
Branched Chain Amino Acids
What is BCAAs?
BCAAs stands for branched chain amino acids which are a group of essential amino acids; Valine, Leucine, and Isoleucine. Essential amino acids mean that your body does not produce them and needs to get them from your diet.
BCAAs resembles about 40 % of essential amino acids that present in our body
What are the benefits of BCAAs?
- Building muscles
BCAAs are building blocks for muscles and proteins as they stimulate muscle protein synthesis.
- Decrease muscle pain
Having muscle pain after a workout makes you satisfied that you`ve done your workout in the right way but much pain might be annoying and interferes with your daily routine branched chain amino acids.
Taking BCAAs as supplements reduce that pain sensation as they minimize muscle damage.
- Energy production
They help in producing energy during working out as they are broken down in the muscle unlike other amino acids, which are broken down in the liver.
- Reduce Exhaustion
BCAAs reduce serotonin production, which results in lowering exhaustion feeling during exercising.
- Prevent muscle breakdown
Muscle proteins are broken down and synthesized regularly but when a number of proteins break down exceeds their synthesis this causes a muscle to break down and BCAAs inhibits this action.
Are there any other options?
Another kind of protein that is rich with BCAAs is the Pea protein
What is pea protein?
It is a plant-based protein that is obtained from peas, It is rich in all essential amino acids except for one “Methionine” and rich in BCAAs as well, It is the most hypoallergenic of all other protein powders as it is free from dairy and gluten so it’s perfect for vegetarians and people with lactose intolerance or milk allergy.
What are the benefits of pea protein?
- Increases metabolism
- Helps in losing weight
- Controls blood sugar levels
- Reduces appetite by reducing production of hormones that cause hunger as it delays gastric emptying
- Increases muscle thickness; as it contains higher amounts of arginine amino acid in comparison to other protein powders and it boosts gaining muscles.
If you like, pea protein and want to add it to your daily diet, therefore, we highly recommend using,
It is the best choice for you! it is a plant-based protein formula; that is free of gluten, allergen, and cholesterol. Moreover, suitable for people with lactose intolerance and vegetarians.
Why should I buy it?
It contains BCAAs along with pea protein that plays a great role in increasing muscle thickness, maintaining muscle growth and reduce exhaustion between exercises
How to use it?
Add one scoop of the powder to water or favorite juice and add one serving to your daily diet.
We have almost reached the end,
So let me sum up what this article was all about,
- What is lactose intolerance?
- Symptoms of lactose intolerance.
- Whey protein isolate
- What is whey protein?
- What is whey protein isolate?
- Benefits of whey protein isolate.
- Whey protein hydrolysate
- Dymatize ISO 100
- What is BCAAs?
- Benefits of BCAAs.
- Body fuel high-grade whey protein 80
- Pea protein
- Benefits of pea protein
At the bottom line,
Lactose intolerance is not an obstacle now for people who want to build their muscles as long as there are lactose-free protein powders. However, taking proteins only is not effective; you have to combine it with daily exercises to see the real impact.
So choose your favorite type of protein powder and the suitable sets of exercises and here you go.