For a breakfast before a marathon, choose organic lactose-free milk if you’re looking for both of these qualities and have already tried it as part of your meal during training. Lactel and Candia each state that their organic lactose-free milk contains 4.8 g of carbohydrates per 100 ml. Milk can be part of your breakfast, but it isn’t a fuelling plan on its own.
If you’ve already found that lactose affects you, check the amount stated for the specific product. Try the milk as part of your training breakfasts rather than changing your routine on race day. The French National Health Insurance Fund distinguishes difficulties digesting lactose from other reactions to milk.
If the way a product is made matters to you, check the organic logo and the label on the milk you buy. Natural-looking packaging alone doesn’t prove that a product is organic.
If milk is part of your pre-race meal, look at its carbohydrate content per 100 ml, how much you drink and what else you plan to eat. Lactel and Candia’s product information lets you compare the milk’s contribution, but it shouldn’t be treated as a complete meal on its own.
First, check that the carton is labelled both organic and lactose-free. Then compare its nutritional information and pack size with your usual breakfast habits.
| Criteria | What to check | Who is it for? |
|---|---|---|
| Lactose content | The lactose level for the specific product and whether milk is listed among the allergens. For the products mentioned, Lactel and Candia state that they contain less than 0.1 g of lactose per 100 ml. | Before a race, you want to know how much lactose is in the milk you plan to drink and stick to habits you’ve already tried. This would be a priority for around 33% of consumers. |
| Organic certification | The EU organic logo or AB organic label, as well as an organic claim on the specific lactose-free product. | You’re looking for certified organic milk, rather than packaging that simply suggests it’s natural. This would be the top selection criterion for around 27% of consumers. |
| Its place in your meal | Carbohydrates per 100 ml, fat content, how much you drink and what else you’re having for breakfast. | When planning your breakfast, you want to know how the milk fits in with the other foods you’ve chosen. Around 27% of consumers would prioritise the meal’s overall composition. |
| Pack size and storage | The pack size, storage instructions after opening and availability at your chosen shop. | You buy a size you can use and store according to the label during training. This would be the top priority for around 13% of consumers. |
Lactose-free milk is still a dairy product. The French National Health Insurance Fund distinguishes lactose intolerance, which affects the digestion of a sugar, from an allergy to milk proteins.
Check the allergens for the specific product. If you have or suspect you have a milk allergy, don’t assume that the words “lactose-free” mean the product is suitable for you; seek medical advice.
Organic certification relates to how a product is made. It doesn’t tell you whether you’ll tolerate the milk or whether it’s suitable for your pre-race meal.
Check the organic status, lactose content and nutritional information on your chosen carton separately.
For the organic lactose-free products mentioned, Lactel and Candia state that they contain 4.8 g of carbohydrates per 100 ml. The International Olympic Committee highlights the importance of carbohydrate intake before endurance exercise. How much milk you drink doesn’t tell you everything about the meal.
Consider your breakfast as a whole, and avoid trying a new product on race day.
Matin Léger Bio is lactose-free milk available in 50 cl and 1 L packs, with 1.2% fat.
The Bio sans lactose product has 1.0% fat and is available in 1 L cartons and packs of 6 x 1 L.
Carrefour France lists organic semi-skimmed lactose-free milk with 1% fat, sold in a pack of 6 x 1 L.
E.Leclerc lists Bio Village semi-skimmed organic lactose-free milk in a 1 L carton.
Auchan France’s lactose-free milk range includes Lactel Matin Léger Bio and lactose-free products from Candia+.
No. The words “lactose-free” alone don’t mean that milk is suitable for someone with an allergy to milk proteins. The French National Health Insurance Fund explains that lactose is a sugar found in milk. Check the allergens and seek medical advice if you have or suspect you have a milk allergy.
Check the organic logo and claims on the specific carton, then make sure it’s also labelled lactose-free. The French Ministry of Agriculture states that organic farming is governed by European regulations; the word “natural” alone is not a substitute for organic certification.
Milk can be part of your breakfast, but its carbohydrate content alone doesn’t tell you everything about the meal. For the products mentioned, Lactel and Candia state that they contain 4.8 g of carbohydrates per 100 ml. Also consider the other foods you’re having and the amounts you’re used to eating during training.
It depends on the product. Lactel says to consume Matin Léger Bio within three days and keep it at a maximum of 6 °C, while Candia says its Bio sans lactose milk should be consumed within four days and stored between +1 and +6 °C. Always follow the instructions on the carton you buy.