Dear Community,
Since my latest meal plan I've run into some gastrointestinal issues. I know that I'm not digesting lactose very well. That might be one of the issues of my meal plan because a lot of protein is derived from dairy. That one question which really bothers me is however, whether anyone of you has ever experienced problems with oats.
No matter how I prepare them (soaking in water, soaking in milk, cooking in the microwave, finely ground or the chunkier ones, with or without protein powder) I always run into the same problems. After 15 minutes of eating, I feel bloated, having really bad winds smell-wise exiting my lower area and sometimes I have to run to the bathroom 3 times in a row. I also feel extremely full eventhough I've only eaten 80 - 100 grams of it and my appetite will stay abscent for quite some time. What is it that my body cannot digest it well? It has nothing to do with my lactose intolerance because symptoms also occur when I eat them with water only.
I'd appreciate some qualified thoughts and advice on this oat "intolerance" and maybe some ideas how to replace the excessive amount of dairy in the plan with alternatives.
The meal plan is as follows (unit: grams, weighted dry, aprox. 2.5k cal):
breakfast: 80g oats, 30g protein powder, 20g walnuts
snack: 200g watermelon (or other fruit)
lunch: 100g rice, 150g chickenbreast (or other meat/fish), 200g broc**** (or other veggies)
snack: 125g cottage cheese, 1 tomato
meal2: 100g rice, 150g chickenbreast (or other meat/fish), 200g broc**** (or other veggies)
dinner: 250g quark (which is comparable to low fat greek yoghurt in the U.S.), 150g frozen fruit mix
+ 1 post-workout shake on training days
Thanks in advance for advice and help,
Since my latest meal plan I've run into some gastrointestinal issues. I know that I'm not digesting lactose very well. That might be one of the issues of my meal plan because a lot of protein is derived from dairy. That one question which really bothers me is however, whether anyone of you has ever experienced problems with oats.
No matter how I prepare them (soaking in water, soaking in milk, cooking in the microwave, finely ground or the chunkier ones, with or without protein powder) I always run into the same problems. After 15 minutes of eating, I feel bloated, having really bad winds smell-wise exiting my lower area and sometimes I have to run to the bathroom 3 times in a row. I also feel extremely full eventhough I've only eaten 80 - 100 grams of it and my appetite will stay abscent for quite some time. What is it that my body cannot digest it well? It has nothing to do with my lactose intolerance because symptoms also occur when I eat them with water only.
I'd appreciate some qualified thoughts and advice on this oat "intolerance" and maybe some ideas how to replace the excessive amount of dairy in the plan with alternatives.
The meal plan is as follows (unit: grams, weighted dry, aprox. 2.5k cal):
breakfast: 80g oats, 30g protein powder, 20g walnuts
snack: 200g watermelon (or other fruit)
lunch: 100g rice, 150g chickenbreast (or other meat/fish), 200g broc**** (or other veggies)
snack: 125g cottage cheese, 1 tomato
meal2: 100g rice, 150g chickenbreast (or other meat/fish), 200g broc**** (or other veggies)
dinner: 250g quark (which is comparable to low fat greek yoghurt in the U.S.), 150g frozen fruit mix
+ 1 post-workout shake on training days
Thanks in advance for advice and help,
from Bodybuilding.com Forums - Nutrition https://ift.tt/2QnlhTH
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