Lactose

Introduction

Lactose, some tolerate it, some don’t. But whether you're enjoying your favorite pint of ice cream or downing a glass of milk, lactose is in many of the different foods we eat and has become essential in many diets today. It’s then important to realize and understand its pros and cons so we can make smarter decisions about it.

What is Lactose?

Lactose is a type of sugar found naturally in milk and dairy products. It’s a disaccharide composed of two simple sugars: glucose and galactose. Lactose is the primary carbohydrate source in milk of mammals such as cows, goats, and sheep. When consumed, lactose is broken down by the enzyme lactase into its component sugars, These can then be absorbed into the bloodstream and used for energy by the body. 

Lactose Intolerance

Lactose intolerance is a condition characterized by the body's inability to fully digest lactose. This is due to a deficiency in some individuals of lactase.

Lactose intolerance can be classified into four main types:

Primary: Lactase production may decrease over time for a lot of different individuals due to a lack of dairy in their diets after childhood or adolescence. Genetic factors also play an important role in this, as those with Asian, Native American, and Hispanic ancestry and genetics have been shown to more likely exhibit this.

Secondary: Conditions that damage the lining of the small intestine can interfere with lactase production and lead to lactose intolerance. Examples include gastrointestinal infections, celiac disease, Crohn's disease, and other inflammatory bowel disorders.

Congenital: A rare genetic disorder is present from birth and involves a complete absence or severe deficiency of lactase enzyme activity. Infants with congenital lactase deficiency cannot tolerate lactose-containing breast milk or standard infant formulas and require specialized lactose-free formulas for proper nutrition.

Developmental: Premature infants may have lower levels of lactase activity, which can lead to temporary lactose intolerance. As the digestive system matures, lactase production typically increases, and symptoms of lactose intolerance may diminish.

Symptoms of Lactose Intolerance

Some symptoms lactose intolerant people typically exhibit are: 

• Gas and bloating 

• Diarrhea

• Abdominal pain after consuming dairy containing products 

•  Nausea 

• Cramps

• Vomiting 

• Excessive stomach rumbling 

Athletes and Lactose

Lactose can be a helpful way for athletes to replenish energy after exercise and support overall performance post exercise; however, it should be noted that lactose is not a good source of energy during exercise and should be consumed multiple hours before since it’s harder to digest than other forms of sugars.

Lactose in Food

Almost all forms of dairy products contain some or a moderate amount of lactose, with some containing more than others. Some common foods containing lactose are:

- Yogurt: Lower lactose

- Milk: Higher in lactose

- Certain cheeses: Lower in lactose

- Ice cream: High in lactose

- Milk chocolate: Lower in lactose

- All foods containing dairy: varies

Conclusion

Whether an athlete should consume lactose-containing products such as milk should vary depending on their training goals, dietary preferences, and their ability to tolerate lactose or not. While lactose may serve as a valuable energy source for some, it may also be detrimental to the performance of others that are unable to tolerate it.