Dairy seems like a healthy item to include in your diet while exercising. Lots of fitness enthusiasts recommended dairy products to develop lean muscles while others believe that it can cause weight gain.
How dairy helps you
Dairy products are nutrient dense. They contain calcium, magnesium, phosphorus among other things. They are also an excellent source of protein. Milk contains sixty calories with 3g of protein and is quite affordable. Other dairy products like cheese contain probiotics that aid gut health.
Why you should reduce your dairy intake
Dairy is allergenic for many people. It can cause bloating for people who are lactose intolerant. It also causes nausea and diarrhea leading to poor digestion. This could lead to chronic inflammation as well.
Even if you are tolerant, you should know that the products contain high saturated fat. This may be necessary for some bodily functions but can also have negative effects on the bad cholesterol levels.
You can still enjoy dairy foods, but look out for the portion size and get ones with low saturated fat. Some include:
Low-fat yogurt
Cottage cheese
Skimmed or semi-skimmed milk
Quark cheese
You can also opt for some dairy product alternatives such as:
Coconut milk
Cashew milk
Pea milk
Almond milk
Hemp milk
Rice milk
Water Kefir
Tofu gouda
Coconut yogurt
