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Best Plant-Based Milk for Runners?

Published : Jan 25, 2024 4 mins read

Experts estimate that about 68% of the world's population has lactose malabsorption. As stated by the National Institute of Diabetes and Digestive Kidney Diseases. In a country where lactose intolerance is prevalent, the impact on runners cannot be ignored. Many athletes face challenges with traditional dairy, experiencing heartburns and gastric-related issues due to acidity. With a focus on enhancing metabolism and supporting runners, the exploration of dairy-free alternatives becomes crucial. In this journey, we delve into the world of plant-based milk and its role in promoting a healthier, more sustainable running experience.

Best Plant-Based Milk for Runners?

How Dairy Free Milk Impacts Runners?

A 2019 review titled "Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports" suggests that plant-based diets offer cardioprotective qualities. These diets reduce body fat, support effective glycogen storage, improve vascular flow, and decrease inflammation, providing safety and performance advantages for endurance athletes.

Oat & Almond Milk Benefits

Improves Performance for your Runs

Plant-based milks are rich in antioxidants; and suppress free radicals generated during exercise-induced tissue damage. Athletes embracing dairy-free lifestyles experience lower inflammation, fostering quicker recovery. As post-exercise inflammation is reduced, athletes can maintain peak performance over time. Plant-based milks are rich in Antioxidants and play a crucial role in mitigating the impact of these free radicals, enabling the body to efficiently undergo self-healing. Given that plant-based foods inherently contain higher levels of antioxidants compared to animal-based counterparts, athletes adhering to a plant-based diet can effectively reduce post-exercise inflammation.

Helps Effective Glycogen Storage

The body converts carbohydrates into glycogen, which serves as the primary energy source during intense exercise. Plant-based athletes, who generally consume higher quantities of carbohydrates from sources like fruits and vegetables, have the advantage of building a greater glycogen storage. This allows them to unleash their full performance potential. Athletes with ample glycogen reserves can endure longer durations compared to those with limited stores.

Cholesterol Lowering Effect

A study carried out for 5 weeks on the consumption of oat milk helped in reducing bad cholesterol (LDL Cholesterol) as compared to the placebo group. This is because Oat milk has an important constituent like beta- glucan. Beta-glucan is predominant in oats and acts as a good cholesterol-lowering agent.

Blood Viscosity

As dairy-free diets tend to be lower in saturated fat, fewer lipid particles exist in the blood. This enables the blood to be less viscous (less sticky) and move more freely around the body, delivering oxygen to cells at a rapid pace. This allows the body to be more efficient during exercise, for your cells are not starving for oxygen. Strong arteries are necessary for athletes, as they support the flow of nutrients to our bodies and carry waste products (such as lactic acid) away during exercise.

Best Options for Dairy-Free Alternatives for Runners:

Dairy-Free Milk Options:  Now, let's explore plant-based milk alternatives that align with runners' nutritional needs.

1. Soy Milk:  A complete protein source comparable to dairy milk, soy milk stands out with 15g of protein per daily serving. Enriched with vitamin B2, it aids energy conversion and supports heart health. Soy milk's fortified versions offer 30% of daily calcium intake, making it a nutritious choice.

2. Oat Milk: Derived from whole grain oats, oat milk is rich in fibre, vitamin B, iron, and protein. It reduces heart disease risk through beta-glucan fibre, promoting healthy cholesterol levels. With approximately 100 calories per serving, oat milk becomes an ideal post-run recovery option.

3. Almond Milk: Low in calories and sugar, almond milk offers immunity support through vitamin E and bone health support through vitamin D. Fortified versions ensure calcium intake, contributing to strong bones and muscles.


For runners seeking lighter alternatives, the shift to dairy-free milk options holds promise. Beyond addressing lactose intolerance, these plant-based alternatives embrace the health and performance advantages outlined by research. Choosing a dairy-free alternative like Fast&Up GoodEatz Oat & Almond milk can be a good way to start choosing a dairy-free alternative.

GoodEatz Oat milk is made with just 4 ingredients with no flour or paste, made in Italy with premium quality wholegrain oats it is naturally sweet, smooth and creamy. GoodEatz Almond Milk is made with Premium Quality Italian Almonds that contain Zero sugar, no artificial preservatives and no artificial flavours or colours. It is naturally creamy texture, sweet and delicious which makes it easy to add to your favourite recipes. Choosing the right dairy-free milk becomes not just a lifestyle choice but a mindful step towards a more nourished and enduring running journey.


Barnard ND, Goldman DM, Loomis JF, Kahleova H, Levin SM, Neabore S, Batts TC. Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients. 2019 Jan 10;11(1):130. doi: 10.3390/nu11010130. PMID: 30634559; PMCID: PMC6356661.

Trapp D, Knez W, Sinclair W. Could a vegetarian diet reduce exercise-induced oxidative stress? A review of the literature. J Sports Sci. 2010 Oct;28(12):1261-8. doi: 10.1080/02640414.2010.507676. PMID: 20845212.

Onning G, Wallmark A, Persson M, Akesson B, Elmståhl S, Oste R. Consumption of oat milk for 5 weeks lowers serum cholesterol and LDL cholesterol in free-living men with moderate hypercholesterolemia. Ann Nutr Metab. 1999;43(5):301-9. doi: 10.1159/000012798. PMID: 10749030.

Sima P, Vannucci L, Vetvicka V. β-glucans and cholesterol (Review). Int J Mol Med. 2018 Apr;41(4):1799-1808. doi: 10.3892/ijmm.2018.3411. Epub 2018 Jan 22. PMID: 29393350; PMCID: PMC5810204. 

Shilpa Manwani
Shilpa Manwani
Health and Nutrition

Shilpa is an expert on food science. She enjoys writing blogs that give complete information about nutrition. She is also a foodie and loves to talk about different types of food. her extensive kno... Read More

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