1. Proteins as such are not bound to lactose, so you can find plenty of alternative sources. Legumes (lentils, beans, chickpeas), tofu, tempeh and other soy products contain really large amount of proteins. Chicken meat, beef, pork, fish and seafood are rich in proteins and contain no lactose. Almonds, chia seeds, sunflower seeds and other nuts and seeds also contain proteins, moreover healthy fats too.
2. Eggs are excellent source of proteins. One large egg contains approximately 6-7 grams of proteins, which are complete, meaning they contain all essential amino acids that body needs.
3. If you take proteins after training, but discovered lactose intolerance in you, nothing is lost. Protein powders from plant sources (pea, rice, soy) are lactose-free and suitable for people with intolerance. If you have only mild intolerance, then you can have also whey protein isolate (Whey Protein Isolate), which usually has very low lactose content.
4. Today plenty of lactose-free dairy products are available, such as milk, yogurts and cheeses. These products allow you to get proteins from dairy sources without unpleasant symptoms. Besides that, soy, almond, oat and other plant milks are often enriched with calcium and can be good source of proteins.
WHICH WILL BE YOUR FAVORITE LACTOSE-FREE RECIPE?
5. If you have problems ensuring sufficient amount of proteins from diet, you can consider dietary supplements containing proteins. Choose products from verified manufacturers that have quality certificates. Before starting to use any new supplements it is good to consult with doctor or registered dietitian.
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