You enjoy your whey protein drink because it tastes like a milkshake. It aids in muscle recovery after a workout. It has increased your daily protein consumption sufficiently to help you gain muscle. However, it is creating some unappealing digestive problems, such as protein farts and bloating. You may also suffer constipation from the protein powder. Protein smoothies can help, but there are other options.
It might just be your preferred brand, your milk, or your manner of preparation. Simple changes can solve the problem, and you won’t have to give up your favorite shake. If you’re still uncomfortable after tweaking your shake, consult your doctor.
Will Whey Protein Cause Constipation?
A high-protein diet may undoubtedly help with either constipation or diarrhea. However, the problems might be linked to the protein in some way.
If you’re experiencing constipation, it’s possible that something you’re not consuming is causing the problem. “Constipation is caused by a lack of fiber, not protein,” explains Armul. “On a high-protein diet, people consume less fiber because they’re more focused on eating animal proteins, which have no fiber at all.”
Fiber provides weight to your stool, pulling water and waste through your GI system. It’s primarily found in fruits, vegetables, and grains. As a result, the meals you eat will pass through your system more quickly. Fiber keeps things flowing in the GI system, which keeps you feeling good, minimizes bloating, and eliminates any possible irritants,” explains Armul. In a nutshell, fiber is essential.
Another thing to keep in mind is that protein drinks and powders might cause gastrointestinal problems. Megan Robinson, RD, a board-certified sports dietitian, says that many of them on the market are not FDA-approved, and their ingredient lists can be confusing or deceptive. Even if they claim to be sugar-free or low-carb, “a lot of them contain artificial sweeteners, stevia, and sugar alcohols, all of which have been related to stomach discomfort and diarrhea,” according to Robinson.
Robinson also recommends keeping any food intolerances or allergies in mind, especially if you use protein powders or pre-packaged beverages. Lactose is present in whey protein powder, for example. “And if you have a lactose or dairy sensitivity, that might contribute to stomach distress,” explains Robinson. She recommends looking for protein beverages that have been approved by NSF Certified Sport or Informed Choice, two third-party certifying organizations for protein powders.
How To Stop Diarrhea On High Protein Diet?
The greatest thing you can do is eat high-fiber meals on a regular basis. Armul suggests eating plant-based proteins like lentils, chickpeas, edamame, black beans, and kidney beans to get the most nutritious bang for your money. “It’s a two-for-one deal. You’re getting protein, but you’re also getting fiber,” she explains.
However, if you’re going ultra-low-carb and avoiding legumes with more carbs than animal protein, you can still stay regular by eating lower-carb veggies. Choose food high in water, add Armul, and keep your count as low as possible. Dark leafy greens (spinach, kale, and Swiss chard are nutrient-dense), zucchini, cucumbers, tomatoes, squash, green peppers, and broccoli are also good choices. According to her, asparagus is a particularly excellent choice because a cup of stalks contains around three grams of protein.
Seeds and nuts such as chia seeds, flax seeds, peanuts, almonds, and walnuts are other good choices since they provide a lot of fiber and protein while being low in carbohydrates.
Are There Any Other Side Effects Of Too Eating Much Protein?
- Fatigued and brain fog: “Protein isn’t a particularly efficient generator of energy,” adds Robinson. If you eat a very high-protein diet, it can be turned to sugar for energy, but it takes a long time to digest. “So, if you consume a high-protein diet versus a moderate-protein, moderate-carb diet, you’re not going to receive the same amount of energy,” Robinson adds. That is why tiredness and mental fog are so common.
- Weight gain: When you’re trying to lose weight and increase muscle mass by eating a high-protein diet, it’s simple to do the exact opposite and gain weight. How? Well, the high-protein foods Robinson sees her clients eat are often associated with weight gain. “There are a lot more calories in fat than there are in a good carbohydrate with fiber,” Robinson adds.
- Bad breath: According to Robinson, this is more common in those who are on the keto diet. When your body enters a state of ketosis, it generates ketones (chemicals such as acetoacetate, beta-hydroxybutyrate, and acetone), which can cause foul breath.
How Much Protein Is Too Much In A Day?
According to Robinson, the daily protein requirement is 0.8 grams per kilogram of bodyweight. “But I believe if you’re doing any sort of physical activity where you’re doing more than the average person,” Robinson adds, “you definitely need a little bit more.”
For a moderately active woman, she recommends 1 gram of protein per kilogram of bodyweight. To figure out how much protein you need, multiply your weight in pounds by 2.2 and multiply by 2.2 to get kilograms. Divide your weight in pounds by 2.2 to get 68 kilos or 68 grams of protein.
Listen to your body if you’re afraid about going too far. Are you feeling irritated, weary, and dehydrated at a higher pace than usual? This might indicate that you’re consuming too much protein and need to reduce your intake. You may also seek advice from a nutritionist to help you create a diet plan that’s suitable for you and your body.
Does Too Much Whey Protein Cause Side Effects?
By replenishing depleted proteins and helping in muscle development and repair, protein supplements can help you achieve your fitness objectives. Regardless of how helpful they are, you don’t want to deal with digestive issues every time you drink your smoothie — which might be twice or three times a day for some individuals. Fortunately, most protein supplement digestive difficulties may be readily resolved with a simple substitution. If your symptoms persist, see your doctor for a full examination to rule out any enzyme shortages.
Lactose Intolerance
When it comes to protein supplements, lactose-intolerant people must traverse a labyrinth of possible hazards. If you can’t digest lactose, the two most popular forms of supplementary protein, whey and casein, are produced from milk and may cause unpleasant side effects. Whey protein isolate may assist because it contains only trace quantities of lactose, but if your symptoms are severe, you should take a lactase supplement or switch to a different protein source. Also, instead of mixing your protein powder with cow’s milk as directed on the package, try soy or almond milk, or just water.
Sugar Alcohols
Supplement manufacturers must make their protein powder taste pleasant, but consumers will not tolerate a large sugar level. Sugar alcohols are low-calorie sugar replacements that affect blood sugar more than sugar while still adding sweetness and weight to the supplement. According to a 2002 research published in “Pure and Applied Chemistry, sugar alcohols can induce transient diarrhea in certain persons.” However, the impact is improbable at a dosage of 0.3 g per kg of body weight. If terms ending in “-itol” appear on your ingredient label, your protein supplement contains sugar alcohols. Look for a variant that is sugar-only or has a reduced sugar alcohol content.
Too Few Carbohydrates
If you’re drinking a low-carb protein shake, it’s possible that it’ll stay in your stomach for longer than normal, producing bloating, gas, and other unpleasant side effects. Protein takes longer to digest than carbohydrates, therefore the higher the percentage of carbohydrates in your smoothie, the faster it will leave your stomach. Because casein is a slow-digesting protein, the impact is much more evident when utilizing casein powder. Choose a protein powder with a better protein-to-carb ratio, or go with a faster-digesting protein like whey or soy.
Air
It’s possible that your digestive issues aren’t caused by the powder at all, but rather by the way you prepare it. According to the instructions on most bottles, to make the thickest, creamiest shake, combine the powder and milk in a blender with ice cubes. While this approach improves the flavor, it also introduces a lot of air into the mix. When you drink the shake, you ingest the air, which is then released in your stomach when the shake digests. This can cause bloating, cramps, and gas, but it’s quite simple to fix. Simply combine all of the ingredients in a shaker bottle and shake only until thoroughly combined. To reduce air bubbles, look for a “easy-mix” powder that dissolves entirely and fast.
Why Does Protein Powder Cause Constipation And Bloating?
Depending on the kind of protein and/or carbohydrates used, protein powders might induce constipation and/or bloating in sensitive persons. If constipation is a problem, a protein powder with fiber may be beneficial. If you have bloating, it’s possible that you’re allergic to lactose (milk sugar), which is commonly included in less costly formulas. In this situation, a whey protein isolate formula and/or an over-the-counter lactase supplement may be beneficial.
It’s also possible that using a blender to combine the protein powder and other ingredients of the meal replacement or meal supplement drink caused the problem. Instead of using a blender, mix your meal replacement/supplement by hand in a shaker bottle. This will assist with gas by reducing the quantity of air in the drink. We have a selection of meal replacement/protein powders that are low in sugar and lactose-free and digestive enzymes to help with stomach discomfort that is prevalent with other products.