Lactose intolerance is a condition which affects around 30 million adult Americans. It is the inability to digest lactose -- the sugar found in dairy products. While the condition doesn't have any direct link with running, many athletes who may benefit from including dairy in their diets find they can't because of lactose intolerance. If this is your case, you need to find a way to support your training with a balanced diet that is free of dairy products.
Lactose Intolerance
To break down lactose, your small intestine must produce a chemical enzyme called lactase. Most babies produce lactase without any issues, meaning that they can digest milk. However, as you age, you can start producing less lactase, meaning that your body can't break down lactose effectively. This usually doesn't happen until at least three years of age. Being lactose intolerant and eating lactose can result in bloating, diarrhea, sickness, gas, and stomach cramps.
Running
Whether you're looking to lose weight, get fitter, or burn fat, running is great exercise. According to the website Bupa, running helps strengthen your bones and joints, and can burn around 300 calories in just half an hour. Along with this, it is cheap, convenient and enjoyable. The Center for Disease Control and Prevention recommends that adults perform 75 minutes of vigorous aerobic activity every week, and running is a great way to achieve this.
Runners Diet
To fuel your performance and maintain your weight and body fat levels, you need to follow a balanced, calorie-controlled diet. This should include lean meat and fish, fruits, vegetables, nuts, seeds, oils and wholegrains. The United States Department also advise that adults should consume three cups of dairy products every day -- a problem if you are lactose intolerant.
Modifying your Diet
Avoiding lactose-containing foods shouldn't be an issue. Make sure you consume plenty of good quality meat, fish and beans to meet your protein requirements, and eat other foods rich in calcium, such as kale, spinach, broccoli and okra. You can also look for non-lactose dairy substitutions like, almond or oat milk instead of regular milk, and lactose-free versions of your favourite cheeses.
