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Posted by u/zone2nerd··Nutrition

Dropped dairy for 6 weeks while powerlifting, strength and bloodwork changed. Anyone else experience this?

TL;DR: Dropped dairy for 6 weeks while powerlifting, saw strength gains and solid bloodwork. Curious if others have experienced similar effects or think I'll plateau.

So, I decided to drop dairy about 6 weeks ago while ramping up my powerlifting routine, primarily to see if it impacted my performance and recovery. My macros have been pretty consistent, aiming for around 180g protein, 400g carbs, and 80g fat daily. Initially, I thought it might be a struggle to hit my protein targets without yogurt and cheese, but I've been hitting up lean meats, legumes, and plant-based protein sources.

After this period, I decided to check in on my progress. I felt a bit lighter, which I attribute to the reduced bloat from cutting out dairy. My 1RM for squat went from 275 to 285, deadlift from 320 to 335, and bench stayed stable at 225. I also got some bloodwork done to see how my micronutrients were holding up, and surprisingly, everything was solid, vitamin D, calcium, and protein markers were all in the green.

That said, I do miss my quick post-workout shakes with Fairlife. I've been experimenting with some dairy alternatives like oat milk and soy yogurt, but they don't hit the same. Does anyone else have insights or experiences on this topic? Is there a chance I might plateau without dairy in my diet? Looking forward to hearing your thoughts!

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u/recipequeen44·

I've been dairy-free for years, and honestly, I don't miss it. I've found so many creative recipes that are just as tasty. Try making cashew cheese or coconut yogurt for a creamy alternative! You might be surprised how much you enjoy them

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u/badformbutgoodvibes·

Skill issue if you can't live without cheese, lol. But really, I get it. Dairy is convenient for protein, but there are ways around it. Just gotta experiment and find what fits.

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u/deadlift_dan·

Your 1RM increases are sick! Keep that momentum going. If you feel like you're hitting a plateau, maybe switch up your rep schemes or try a new program. Sometimes that's all you need to keep progressing!

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u/bodyweightbeast·

This is super interesting! I did something similar when I switched to vegan for a few months. My lifts were stable, but I did feel some cravings for dairy, especially cheese. It's wild how our bodies adapt!

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u/brokeandbulking·

I've been there with the dairy alternatives! Trying to find a decent vegan protein shake that doesn't taste like chalk is a struggle. Almond milk is okay, but the protein content is low. Maybe try some hemp protein for that post-workout shake.

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u/runninglateagain·

Honestly, it can feel like a disaster when you're used to dairy! But your gains are impressive. Just keep pushing through, and you'll find your new favorites soon. No cap, it's all about finding what works for you.

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u/homegymhero·

I think you'll be fine without dairy! Just make sure you're hitting your calcium and vitamin D from other sources. Maybe add some leafy greens and consider a supplement if you're worried about micronutrients. You've got a solid routine!

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u/strongerthanlastyear·

Dairy can be tricky for some lifters, but it's not essential for strength gains. You seem to have a good plan, but I'd keep experimenting with different protein sources. You might even find something you like better than Fairlife!

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u/zone2nerd·

Cutting dairy can definitely reduce bloating, and that can lead to better performance metrics. I noticed similar effects when I tracked my macros closely and adjusted my diet. Staying consistent with protein sources is key, and it seems you've managed that well with your shift to lean meats and legumes. Just keep an eye on calcium intake; fortified plant milks can help

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u/thecraftychef·

It sounds like you're making great adjustments! Have you tried making smoothies with plant-based protein powder? You can blend in fruits and even some spinach to get those nutrients in without the dairy. Here's a recipe that might help: 1 banana, 1 scoop protein powder, 1 cup oat milk, and a handful of spinach. It's delicious!

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u/marathonmom_42·

You might experience some plateaus if your overall diet isn't balanced. But if you keep focusing on your macros, you should be alright. I always recommend checking out recipes that use beans and lentils to help bulk up those meals.

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u/saltyngl·

Facts! I went dairy-free for a month, and my bloating went down too. But man, I missed my cheese like crazy. I had to find alternatives that didn't taste like cardboard, lol.

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