Whether you’re training for a marathon, hitting the gym for a strength-training session or gearing up for a big soccer match, the last thing you want is for digestive distress to throw you off your game. Lactose-intolerant athletes must be extra careful about what they eat before competition so they can give it their all with confidence. Fermented dairy may be just what you’re looking for. Discover the many ways it can benefit your health, from aiding digestion to helping with muscle recovery.
Fermented dairy is milk that has been treated with beneficial microorganisms, such as bacteria or yeast, which turn natural milk sugars into lactic acid. This process lowers the pH level and can change the dairy’s texture, creating products that range from tangy liquids to thicker options.
The resulting product has a distinctive tangy flavor, such as you would notice in your favorite yogurt. In addition to yogurt, common examples of fermented dairy include:
Fermented dairy benefits include improved digestion because fermentation breaks down a portion of the lactose, making these foods easier to digest for many people with lactose intolerance.
Probiotics from fermented dairy improve your gut microbiome, the microorganisms living in your intestines. Having a healthy gut helps your body better absorb nutrients and improves your overall wellness. If things are out of whack, you might experience gas, bloating, constipation and heartburn, which can make your workouts more challenging. Poor gut health means you’re not getting the full value from the food you eat, which can sap your energy. It can also weaken your immune system, leaving you more vulnerable to illnesses that derail your training.
Fermented dairy can help, since the fermentation process significantly reduces lactose content. That makes these foods more digestible while increasing the number of beneficial microorganisms in your gut.
Dairy is an excellent source of protein, which helps you repair and build muscle after intense exercise. It provides all nine essential amino acids your body needs to build muscle. Primary sources include whey and casein, which deliver protein both immediately after exercise and over time to support recovery and growth. This one-two punch of fast- and slow-digesting proteins provides immediate fuel for recovery while also supporting muscle growth for hours.
Conveniently, many of the most popular fermented dairy foods offer an ideal blend of these proteins. Specific fermented dairy products are especially rich in protein, including Greek yogurt and cottage cheese. Kefir, a fermented milk drink, and skyr, an Icelandic-style yogurt, are also excellent sources. Every 100 grams of these products has 3.5 and 11.1 grams of protein, respectively.
Fermented dairy products have high calcium content, which is critical for preventing stress fractures and maintaining your long-term bone health. This is especially vital if your sport involves many high-impact movements, such as running. Vitamin D helps your body absorb and use calcium, which is why many dairy products are fortified with it. Peak bone mass is a critical asset that contributes to your power and resilience, and failing to support your skeletal frame can undermine your strength and performance.
Fermented dairy products also include phosphorus and vitamin B12, which are essential for healthy bones and muscles. The probiotics in fermented dairy, such as aged cheeses like cheddar and Parmesan, can help your body absorb these nutrients.
Fermented dairy benefits include anti-inflammatory effects from probiotics and bioactive peptides. Combining these products with plant compounds called polyphenols, which are found in fruits, vegetables, coffee and tea, can enhance these effects. One study found that adding specific bacteria during the fermentation of whey, a milk protein, significantly reduced compounds that promote inflammation.
Reducing exercise-induced inflammation can help you better recover from strenuous efforts. A robust immune system, supported by a healthy gut, is vital for athletes to maintain consistent training schedules.
Fueling your body for optimal performance can help you make the most of your game. Fermented dairy products make excellent pre- or post-workout snacks, as they are quick, convenient and loaded with nutrients. For example, having yogurt before you begin activity provides you with carbohydrates for energy, and during your sport, it offers hydration and electrolytes. Afterward, it helps with muscle regeneration and recovery.
Fermented dairy products are nutritious and sensible choices to help you perform your best. Here are some great ways to reap fermented dairy benefits, either before or after your competition:
Being lactose intolerant can be challenging, especially if you are training for or competing in an athletic contest. Along with being delicious, fermented dairy can improve your digestion, aid in your recovery and build bone strength. Find ways to incorporate yogurt, cottage cheese or kefir into your diet and see the difference it can make when you lace up your sneakers.
Fill out the form and get the latest issue delivered right to your inbox
