T Nation

Milk Problem

I having problems drinking milk. I love milk, I always drank plenty since I was a kid. I am currently having problems digesting milk. I was drinking 1 to 2 litres a milk a day. Now I need something to replace milk so I can get that amount of calcium intake a day. Any suggestions?

Try yogurt (or other fermented dairy products like kefir). Try drinking less milk per sitting or with food. Try lactaid (lactose free milk) or buy lactose pills to take with regular milk. Try vitamin/mineral supplement.

Some other good animal sources are sardines and if you cook for your self, bone broth (boiling bone for a long time and drinking the soup)and/or eating small amounts of bone will give you calcium.

Plant sources include almonds and leafy greens (though the latter’s absorption is questionable).

Dairy calcium is best absorbed.

I had much the same problem. I used to drink near a gallon a day because it was an easy way to add calories… until I became lactose intolerant. You don’t need milk to keep your calcium levels high enough to stay healthy, so long as you are keeping the rest of your diet dialed in. Yogurt, cheese, and cottage cheese are also quite high in calcium levels but tend to have less lactose, so try those before giving up on dairy completely.

If worse comes to worse, there are always dietary supplements to make sure that your bases are covered… but generally dairy isn’t needed so long as your diet is on par with what it should be if you are training anyhow.
Good luck!

A good calcium supplement would be the best way to go. It adds a lot of calcium and vitamin D to your diet without all those extra calories. Plus, you can get pretty much your daily recommendation of calcium in one shot and be done with it for the day.

http://nourishedmagazine.com.au/blog/articles/how-to-make-calcium-using-egg-shells

[quote]Agnostic wrote:
I had much the same problem. I used to drink near a gallon a day because it was an easy way to add calories… until I became lactose intolerant. You don’t need milk to keep your calcium levels high enough to stay healthy, so long as you are keeping the rest of your diet dialed in. Yogurt, cheese, and cottage cheese are also quite high in calcium levels but tend to have less lactose, so try those before giving up on dairy completely.

If worse comes to worse, there are always dietary supplements to make sure that your bases are covered… but generally dairy isn’t needed so long as your diet is on par with what it should be if you are training anyhow.
Good luck![/quote]

I cant imagine drinking a gallon of milk then realizing you are turning lactose intollerant… a painful bomb