How Do You Bulk If You Are Lactose Intolerant?

If you’re looking to put on some weight to build muscle, the first thing that comes to mind is eating a lot of protein-rich foods. But considering that protein shakes involve plenty of lactose, what’s the best way to bulk if you’re intolerant to lactose?

Simply said, there are plenty of solutions out there. Considering that lactose intolerance is one of the most common forms of food intolerance out there, it makes weight gain even more difficult. While you could very easily gain weight by eating unhealthy foods, that only works counterproductively towards your efforts to bulk successfully.

So that’s why we’re here to tell you how to bulk if you are lactose intolerant.

Eat Plenty Of Nutrient-Dense Foods


The goal should be healthy weight gain. Anything but that will cause more problems when looking to bulk. So, one of the healthiest ways to bulk is to add plenty of nutrient-dense foods to your diet. While protein is an essential ingredient to build muscle, there are plenty of substitutes out there to look out for.

Lean proteins are the healthiest when it comes to weight gain and muscle build-up. They’re not high in cholesterol and they don’t have a lot of unhealthy fats.

For that reason, make sure to add plenty of beans, pork, lean beef, chicken breast, tofu, and tuna to your diet.

You can also explore products on the market that are made for people who are lactose intolerant. There are a lot of different protein shakes that you can find that will not put you in any danger or make your discomfort worse. However, when you choose to do this, you need to look for goods that are not falsely advertised. Unfortunately, not everything that is put in the ad is correct, so you should always look for reliable and trusted brands that sell the right products that are completely dairy-free. When you find them, you should know that there are usually a lot of different flavors to choose from, and you should not notice any difference in the taste.

In case you choose to skip on the things that are artificially made, and if you don’t want to use any types of powders then you can make these things on your own. There are a lot of dairy-free items that you can combine to create a tasty and useful shake that will help you build your muscles without any issues. Nevertheless, you need to make sure that none of those ingredients will cause any discomfort and that they will not make your condition worse.

If you’re unsure about these foods and whether or not you’re intolerant to them, it’s best to do a food intolerance test before you consume nutrient-dense foods.

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Fruits And Vegetables


Not every fruit and vegetable will help you bulk when lactose intolerant. But some fruits and vegetables contain significantly higher amounts of healthy fats and calories than others.

These will be your go-to options when bulking. You can even add them to your protein shake. Not every protein works counterproductively if you’re lactose intolerant. The fruits and vegetables that will help you bulk successfully are bananas, pineapple, dried fruits, potatoes, corn, and beans.

You can choose to put these products in your beverages and shakes that you take before your workout, or you can just use them as snacks. No matter how you take them, they are going to make a difference in your muscle-gaining process. The best thing about them is that you can eat them separately, or you can combine them. Get creative, try out different recipes, and see which ones work the best for you when it comes to bulking up and eating something that tastes amazing.

Coconut Milk

Milk is an essential ingredient that everyone adds to their protein shake. But since milk is a dairy product and you’re lactose intolerant, we need to find a substitute for dairy milk to make your shakes.

Coconut milk is excellent for that. It’s lactose-free and it’s high in calories. You can add it to your shake or drink it as it is. Coconut also contains plenty of healthy fats and nutrients – making it one of the most versatile types of milk out there.

As mentioned previously, add coconut milk to your shake or use it for other high-calorie, lactose-free recipes. You can add it in soups, coffee, or find all kinds of recipes that ultimately help you add more protein and calories to your diet.

Adjusting to the taste might be difficult at first, but you’ll overcome the issue and have no problem bulking.

If you are wondering what can you do if you just don’t like the taste of coconut, or even if you are allergic to it, then you should not worry! There are other milk alternatives that can help with your muscle growth, and that are completely dairy-free. Almond milk is one of the first options for many since it is rich in a lot of nutrients and low in calories. You can choose to purchase it, or you can easily make it at home.

You can also opt for rice or soy milk, or you can even try kefir. If you choose to try kefir, you should be extremely careful, since it is not dairy-free. Many people who are lactose intolerant suggest that this product does not give them any issues, but you may not be one of them. So, be careful when trying it out, and if you are not sensitive to it, you are going to greatly benefit from this option.



There are plenty of other ways to bulk when lactose intolerant. Nuts and other nutrient-dense foods are excellent for it. Nuts are so versatile that you can use them as snacks or in the form of butter to supplement your cooking. In addition, go for coconut milk as it is an excellent substitute for cow milk. Fruits and veggies high in calories will also help you bulk successfully. Just remember that all things take time, and you need to be patient with yourself and with your body. If needed, consult with a nutritionist that will help you find the right diet depending on your condition and the things you want to achieve.

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