It’s not unusual to see guys at the gym talking about their stomachs being uncomfortable or bloated after drinking whey protein. In reality, not only does whey have this impact on our digestive systems, but milk does as well in some situations. Many people have contacted us about this issue and asked for suggestions.
If you’ve recently increased your workout schedule—perhaps to prepare for a race or to commit to getting fitter—you may need to increase your protein intake as well. After all, getting enough protein into your body is crucial for optimal muscle repair. However, if you’re not careful, you may get an unpleasant side effect known as protein bloat.
Bloat is likely to be a side effect if you’re relying on shakes and bars to boost your protein consumption. “These goods frequently contain substances known to promote bloat, such as sugar alcohols, additional fiber, and, in the case of shakes, the possibility of swallowing extra air,” says Alissa Rumsey, M.S., R.D., C.S.C.S., an NYC-based dietitian and spokeswoman for the Academy of Nutrition and Dietetics. Inulin and chicory root (added fiber), both of which are commonly found in protein bars, can also be culprits. In addition, whey protein powder may create G.I. troubles for lactose-intolerant people since “they tend to have some lactose present still,” she notes.
Some vegetarian protein sources might cause your stomach to swell up in all kinds of ways. Beans, soy, and lentils, for example, all contain oligosaccharides, indigestible carbohydrates that can induce bloating and gas. According to Rumsey, whole animal-based proteins, such as fish, poultry, eggs, and red meat, don’t have the same impact.
However, if you don’t modify your calorie intake from other sources, even consuming more protein, in general, might create bloating. Examine your daily calorie requirements to see if you can fit in additional protein rather than consuming it in addition to your regular caloric intake. “When you consume too much food, your digestion slows down, and extra gas forms in your stomach and intestines,” adds Rumsey. Overeating protein or any other macronutrient can cause bloating and discomfort.
Now, before you give up your protein powder for good, there are a few things you can do to make sure it doesn’t cause you to bloat.
Do Protein Shakes Make You Bloated?
According to research, three out of every four Australians have a food intolerance of some form, with lactose and gluten intolerance being the most frequent issues. Furthermore, many of us are simply unaware that we are sensitive to specific foods, with intolerances manifesting in a variety of ways. For example, it may appear in skin issues for some, while it may appear in more serious situations such as celiac and Crohn’s disease for others.
If you’re having a love-hate relationship with your current protein powder, it’s time to consider if you’ve found the one. If your protein powder is causing stomach cramps rather than butterflies, it’s time to switch to a vegan variety. The Happy Way vegan range includes both pea and rice protein to provide a comprehensive amino acid profile. This means you’ll get all of the same advantages as if you drank a whey protein smoothie.
Why Do I Always Feel Bloated?
Lactose is a sugar present in milk that is made up of two different compounds: galactose and glucose. Lactose can make up as much as 8% of milk. Lactose is present in whey since it is a milk product. Lactose is broken down (or digested) by an enzyme called lactase after it enters the body. While some people’s bodies produce enough lactase, others produce very little or none. Because their digestive system cannot effectively break down lactose, the undigested lactose becomes food for gas-producing gut bacteria, resulting in diarrhea, bloating, farting, and indigestion.
Lactose digestion is quite easy for newborns and toddlers. That’s why most youngsters don’t mind drinking milk many times a day. Unfortunately, lactose production decreases as we age as a result of poor eating habits. As a result, the degree of lactose intolerance increases.
How Do You Know If You Have Lactose Intolerance?
An unsettled stomach, bloating, and constant flatulence are the most typical symptoms. One of the most accurate medical tests for lactose intolerance is hydrogen testing. The lactose intolerance test is another option. Both of these tests are carried out on people who are lactose intolerant.
What Is The Best Way To Get Rid Of Protein Bloat?
Lactobacillus Acidophilus is a gut bacterium that breaks down sugar (lactose in this case) into lactic acid. This bacterial strain can be found in our gastrointestinal system and mouth. However, lactose intolerant persons do not create enough of it. Fortunately, it’s available as a supplement and isn’t too costly. Lactobacillus Acidophilus is a bacteria that breaks down lactose through the fermentation process. This is why lactose and whey intolerant people may readily digest cheese, paneer, and curd.
So, if you’re lactose intolerant, this is your best chance to keep your stomach in good working order. Please keep in mind that I am not claiming that this will entirely solve your problem. Lactose intolerance can be mild or severe, and the severity of your illness will determine your reaction.
Protein shakes are a convenient on-the-go meal or a dependable protein supplement that aids in developing lean muscle tissue. Protein smoothies, on the other hand, might make some individuals feel bloated. If this occurs to you, use these steps to avoid bloating and enjoy your next shake:
Eliminate “sugar alcohol” from your diet. Sugar alcohols aren’t sugars, and they’re not alcohols. They are carbohydrates that the body can not completely absorb and digest, producing gas, bloating, and even diarrhea in certain people. Protein shakes with components including sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, erythritol, isomalt, and hydrogenated starch hydrolysates are best avoided.