The Role Of Dairy In Your Physical Fitness Program: Part Ii

By Author: Jonathon Hyatt
Total Articles: 5
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In the first installment in this series, we discussed the ways lactose and milk fat can affect the results of your physical fitness program. This time, we're going to talk about another controversial nutrient - casein. We'll also discuss different ways you can implement dairy into your own nutritional plan depending on your specific goals.Casein: A Common AllergenLaypeople and fitness freaks alike demonize dairy all the time, and they usually do so for two reasons. Some hate on lactose for its allergenic and insulinogenic properties, while others trash milk products because of their high fat content. However, it's casein - the most abundant protein in milk - that really gives some people problems.So, what's so strange about casein? Like every other protein, it's a large molecule made up of small amino acids. It can be just as nutritive as other animal proteins, but it can also cause an allergic reaction. People who are sensitive to casein also tend to have trouble digesting gluten - another protein found in most wheat products.If you do react poorly, then most dairy products are going to be off-limits. Drinking milk will be ...
... a definite no-go, as will the consumption of yogurt and other high-protein dairy foods. You may be able to find high-fat, low-protein cheeses, but even most of those still have too much casein for allergic people to handle. For the most part, butter is going to be your only safe bet if you can't handle the proteins in milk.Are You Intolerant?So, how do you know if you're intolerant to lactose or casein? There are a few ways to find out. First, you can simply consume dairy and observe how your body reacts. Indigestion, gastrointestinal problems, and breakouts on your skin are a few of the signs that your body doesn't agree with milk.However, experimenting haphazardly isn't going to give you the best idea. It's tough to find out exactly what types of dairy - if any - are really giving you problems, especially if you're also consuming wheat, eggs, and other common allergens. Fortunately, there are clinics where you can pay a relatively small fee to have actual tests done that will determine your sensitivity to a wide variety of foods.Ultimately, the best way to determine your body's reaction to dairy is to use an elimination diet. This requires a couple weeks of extreme dietary discipline, but it can really help you learn a lot about your own body. There aren't any hard-and-fast rules for an elimination diet, but you want to restrict as many potential allergens as possible. This means that you'll avoid all dairy, grains, sugar, and refined foods. You basically want to eat a "paleo" diet, consuming only meats, vegetables, fruits, and perhaps some eggs.Once you've followed your elimination diet for two weeks, start adding some dairy foods back in - but not all at once. Butter and cheese should be the first foods you try, as they're extremely low in lactose. If you can handle those alright, then try fermented milk products like yogurt. If you're still not experiencing any GI problems, you can see how your body reacts to actual milk.Implementing Dairy into Your Own PlanLike any other type of food, dairy should be thoughtfully implemented into your physical fitness program - even if it doesn't give you stomach problems. If you're trying to shed fat and get lean, then you're going to want to limit milk and other high-lactose products. They may not be inherently bad for you, but those carbs will spike your insulin and make it impossible for you to burn fat. Thankfully, a low-carb diet can certainly accommodate delicious, high-fat dairy products like cheese and butter. Just make sure you keep track of the amounts, as the calories can quickly add up.If you're a skinny guy trying to get big, then milk may just be your best friend. A lot of guys have put on quality weight by drinking as much as a gallon of whole milk per day. Still, this only works if you've got a wicked-fast metabolism and just can't seem to get enough calories.