*Note: The article below is meant to provide general information on special dietary needs – every individual’s condition is different, and you should always consult with your health care practitioner before making any changes to your diet.

There are a growing number of people who have special dietary needs – the number of people being diagnosed with Celiac disease, Diabetes and Lactose Intolerance is on the rise, as is the number of people choosing to lead a vegetarian or vegan lifestyle. For active individuals, getting the necessary protein needed to keep up with their fast-paced lifestyle can be difficult enough without adding further dietary restrictions such as no meat, milk, cheese, nuts or eggs. Below we’ll look at how to get enough protein, even with increasingly common dietary restrictions.

 

Celiac Disease (gluten intolerance). Celiac disease (also known as gluten intolerance) is a chronic digestive disorder in which the person cannot tolerate gluten, a protein found in a variety of foods, most commonly wheat, rye, oats and barley. While it might seem that getting enough protein shouldn’t be a problem for a person with celiac disease, gluten is found in a surprising number of common high protein foods and ingredients, such as oats, high protein flour and packaged meats, such as cold cuts, hot dogs, sausages, and vegetarian ‘meats’. So what are some high protein foods that can safely be enjoyed by most gluten-intolerant people? Soy, legumes, quinoa (quinoa was one of our featured power food - click here for more information), fresh fish, fresh meat (not processed/pre-packaged), most cheese (check ingredients – avoid processed cheese), eggs and plain yogurt (sweeten with your own fruits) are all excellent choices for gluten-free protein sources.

Suggested Weider Protein Weider Daily Protein – a deliciously satisfying gluten-free protein drink mix made with all-natural ingredients and offering 19g of protein! Weider Daily Protein & Fibre – an easy-to-mix, delicious-to-drink gluten-free protein & fibre drink mix made with all-natural ingredients. Weider Daily Fitness Bars – Amazing taste! These protein and fibre bars are gluten-free, and made with 100% natural ingredients, offering a perfect snack anytime!

 

Diabetes. While those with diabetes don’t necessarily need any more or less protein than the average person, one of the most important things that they do need to do is severely cut down on their consumption of saturated fats. Saturated fast are commonly found in meats, whole milk dairy foods and high-fat cheeses (cheddar, brie, etc), and as these are common sources of protein, it’s important that those living with diabetes find alternative protein sources. Some great choices for protein that are also low in saturated fats include chicken or turkey (skinless, white meat), eggs, tofu, seitan, beans/legumes, fish (salmon tends to be higher than others in saturated fat, so enjoy in moderation), nuts, seeds and soy foods.

Suggested Weider Protein Weider Daily Protein – a deliciously satisfying protein drink mix made with all-natural ingredients and sweeteners, offering a stable energy source and 19g of protein! Weider Whey Protein Fruit Splash – virtually no carbs, fat or cholesterol, low calorie, sweetened with sucralose, very high in protein and refreshingly easy and delicious. (Now also available in Good2Go singles!)

 

Lactose Intolerant. Lactose intolerance is caused by a deficiency of the enzyme lactase. Lactase breaks down the lactose, a sugar found dairy products, into simpler compounds that can be absorbed into the blood stream by the small intestine. While those who are lactose intolerant must avoid certain common protein sources, such as milk and cheese, there are still a wide variety of lactose-free high protein foods. These include meat, chicken, fish, tofu, beans/legumes, nuts, seeds and soy foods.

Suggested Weider Protein Weider Daily Protein – a deliciously satisfying protein drink mix made with all-natural ingredients and sweeteners, offering a stable lactose-free energy source and 19g of protein! Weider Whey Protein Fruit Splash – virtually no carbs, fat or cholesterol, low calorie, sweetened with sucralose, very high in protein and refreshingly easy and delicious. This protein is made with high quality whey protein isolate, which has virtually no lactose, and contains the enzyme lactase, which breaks down lactose. (Now also available in Good2Go singles!) * Please Note: While Weider Whey Protein Fruit Splash is virtually lactose-free and contains the enzyme lactase, there could still be minute amounts of lactose - while it is suitable for most, those with severe lactose intolerance should avoid whey protein products.

Vegetarian/Vegan (Veg*n ). One of the most common concerns about veg*n diets is getting an adequate amount of protein. The truth is that there are an abundance of foods that are high in protein and that do not come from animal sources, including beans/legumes, tofu, soy foods, nuts, seeds, whole grains, seitan and tempeh. As well, ovo-lacto vegetarians can enjoy milk, cheese, yogurt and eggs. Veg*ns should also be aware that they may need to combine protein sources to create a complete protein, as most complete protein sources are found in animal sources.

Complete protein vs. incomplete protein

Amino acids are the building blocks of protein. Altogether there are 22 different amino acids, 14 of which are manufactured in our system and are therefore called Non-Essential Amino Acids. Our bodies are unable to make the remaining 8 and must be obtained from outside sources – these are called Essential Amino Acids. All 8 essential amino acids, as well as 14 other non-essential, are required to create a protein chain, and every amino acid must be present, in the correct amounts, for that protein chain to be complete.

Complete Protein - a food or supplement that provides all essential (and usually many non-essential) amino acids – allowing your body to create complete protein chains from that one food or supplement.

Incomplete Protein – a food or supplement that only provides some essential and non-essential amino acids.

Although most vegetable proteins are incomplete (they are deficient in one or more essential amino acids), veg*ns can easily combine different protein sources to create a complete protein. As well, a few vegetarian proteins have amino acid ratios that make them complete. These foods include spirulina, quinoa, soy, buckwheat, and amaranth

Suggested Weider Protein (Vegetarian) Weider 90% Protein – our best selling protein powder offers 25g of protein. This high quality soy protein powder can be used to add protein to a variety of recipes, or simply mixed with (soy) milk for a deliciously rich shake. Weider Whey Protein Fruit Splash – virtually no carbs, fat or cholesterol, low calorie, sweetened with sucralose, very high in protein and refreshingly easy and delicious. (Now also available in Good2Go singles!) Weider Daily Protein – a deliciously satisfying gluten-free protein drink mix made with all-natural ingredients and offering 19g of vegan protein! Weider Daily Protein & Fibre – an easy-to-mix, delicious-to-drink gluten-free protein & fibre drink mix made with all-natural ingredients. Weider Daily Fitness Bars – Amazing taste! These protein and fibre bars are gluten-free, and made with 100% natural ingredients, offering a perfect snack anytime!

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