What Are Protein Shakes
A protein shake is a combination of protein powder and water or milk. Its sold in the market as a prepackaged product and has become quite popular amongst fitness enthusiasts in recent years. It works as a great option for those who are looking to easily increase their protein intake, usually as a post-workout boost. Despite popular demand, there can be potential risks that may arise after continuous, long-term use of these products.
For example, whey protein isolate is a cow milk extract and is one of the most common proteins used to manufacture protein shakes. It comprises a collection of globular proteins which are isolated from the liquid component of the extract. The liquid material is generated from cheese production as a by-product. Other than whey, you can find protein shakes in a variety of different flavors are Vieve.
Other than that excessive consumption of these shakes can also cause unwanted weight gain to occur. Therefore every time you opt for a protein shakes or protein drink, you have to make sure that you keep the calorie count in check. This makes it important to add other natural and richer sources of protein to your diet as well.
As we discussed above that the consumption of protein shakes may cause gastrointestinal problems, such as diarrhea or constipation what are the consequences that some protein shake consumers may face? Lets find out!
Which Protein Is Best For Constipation
There is no definitive answer to this question as different people may have different experiences and opinions. Some people may find that a high-fiber diet with plenty of fluids helps to alleviate constipation, while others may prefer to take a fiber supplement or use a stool softener. Some people may also find that a certain type of protein powder helps to relieve their constipation. Ultimately, it is important to experiment to see what works best for you.
Many people consider protein powder to be a nutritional supplement. This product is made up of protein in a variety of forms, including whey, casein, egg, and hemp. Some products will combine all three animal-based protein into one. You can make the best decision based on your nutritional needs and goals. Each day, your protein requirement is determined by a number of factors, including your weight and level of activity. Sugars, artificial sweeteners, and maltodextrins are all examples of products that should be avoided, according to the Cleveland Clinic. If gluten is an issue, you should read the label for more information.
Inability To Digest Lactose
One of the typical key ingredients in protein shakes is milk or milk solids, like whey. Most people should handle this just fine. But if your body doesn’t produce much lactase, the enzyme required to digest lactose, you may feel it in your gut. When the lactose reaches your bowels, your body doesn’t know what to do with it, causing it to slow things down in some cases. This condition, called lactose intolerance, is also often associated with nausea, vomiting or lightheadedness shortly after consuming something with lactose.
If this is a problem for you, opt for a protein shake that is dairy-free. Alternatively, make your own protein shakes at home, using soy or hemp protein, as well as coconut, rice, almond or soy milk, in place of dairy.
Read Also: Is Peppermint Tea Good For Heartburn
Digestive Issues Due To Protein Shake Consumption
Many protein shake consumers often wonder if too much protein can result in constipation or diarrhea. Well, as a matter of fact, the occurrence of constipation is a far more common consequence as compared to diarrhea. However, the occurrence of diarrhea is also likely. So the simple answer is Yes, any of these stomach problems can occur, both of which stem from different root causes.
The ideal amount of protein you should have each day depends on your weight. The Recommended Dietary Allowance is 0.36 grams per pound. That makes up about 56 grams of protein per day for an average-sized man and approximately 46 grams per day for women. If you are active, you should consider increasing your protein intake to around 20g protein immediately after exercise or 1.2 to 1.7g per kg body weight. While we know the numerous benefits of having protein, is it possible to get too much of a good thing?
You should be consuming protein shakes to fulfill a certain part of the protein requirements of your diet. Therefore, ensuring that you consume protein from other sources is highly important to emphasise here.
One of the main organs affected by a diet that solely relies on protein shakes is the kidney. Anyone who suffers from kidney dysfunction should avoid consuming too many protein shakes. It goes without saying that an excess of anything does no good to our body. Thats the same case when it come to protein shakes.
What Are The Signs Of Too Much Protein
The signs of too much protein are not very clear-cut. It can be a symptom of a more serious condition, such as kidney disease. In some cases, it may also be caused by a lack of other important nutrients in the diet.
The most common symptoms are weight loss, nausea and vomiting, and muscle pains. These symptoms may be a sign that the person is not eating enough carbohydrates or fats to go along with their protein intake.
Also Check: Does Carbonation Make You Bloated
Do Protein Shakes Make You Gain Weight
Protein shakes are not the answer to weight loss. They can lead to weight gain if you are not careful about how much you consume and what kind of shake you drink.
Protein shakes will make you gain weight if they replace other foods in your diet. If you drink a protein shake for breakfast, lunch, and dinner, then it is likely that your intake of calories will increase. Protein shakes are not the answer to weight loss because they contain calories, which can lead to increased fat storage in the body when consumed in excess.
Is Your Protein Intake Making You Constipated
Our bodies need protein to stay healthy and function optimally. While the health effects of fats and carbs are slightly controversial, almost everyone agrees that protein is vital.
As per a study titled Protein intake and energy balance published by the National Library of Medicine, a high protein diet benefits metabolic health and facilitates weight loss. Additionally, protein has major benefits for bone health and makes you feel full for longer.
But can consuming too much protein make you constipated? In todays blog, were going to discuss that.
Don’t Miss: Is Olive Oil Good For Constipation
What Supplements Do I Need To Take
No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.
Of course, no supplement routine is complete unless it is paired with a regular exercise routine. Go PRO today for access to certified personal trainers, workout plans, workout logs, and more!
Can Too Much Protein Cause Constipation
CONTENTSDonald Christman, BHSc
A high-protein diet is great for keeping you in shape, but if you feel stuffed up lately, chances are youre eating too much protein.
Excess protein may cause digestive issues, including constipation, and may have other adverse effects, too.
So, through in-depth research, let us find out whether high-protein consumption causes constipation and how you can avoid it.
Also Check: Can Vitamin D Cause Constipation
Do Protein Shakes Cause Constipation
Many of my clients take protein to help them reach their protein goals, but some find it also causes constipation. Ill teach you how I helped them fix their constipation so that they could increase their protein intake without digestive distress.
Do protein shakes cause constipation? Protein shakes can cause constipation if you have food sensitivities to either sugar alcohols or fiber. To decrease your symptoms, its important to avoid these triggers and consume a variety of whole foods alongside your protein shakes or use a higher-quality protein powder without these ingredients.
Below Ill help you figure out whether your digestive issues are caused by the ingredients in your protein powder, the amount youre consuming, or the lack of nutrition in your overall diet.
After reading this article, youll learn:
- If protein shakes can affect your digestion
- Why protein shakes could be causing you to become constipated
- How to find and eliminate triggers of your constipation
- What to look for in a protein powder if they normally make you constipated
On Consuming Protein Shakes Intelligently
If protein shakes are only a part of your diet, perhaps replacing one meal occasionally or used as a snack sometimes, then they should not cause any digestive problems. Protein shakes do not in themselves make you sick in your stomach, and they should not be excluded from your diet unless you can get your daily needed protein without them.
Whey protein shakes, which are rich in fiber, may help minimize or even totally prevent constipation. People drink protein shakes because they can help increase lean mass, and they are also effective at losing some pounds if consumed along with a low-carb diet. While protein shakes are not detrimental to our health, they may disturb our bowel movements if you are lactose intolerant or if you are not getting enough dietary fiber in your diet.
If you find yourself getting constipated after drinking protein shakes or taking protein powder, you should check with your diet again to ensure you are eating enough dietary fiber. If you are not getting enough fiber in your diet, protein powder, just like anything else, maybe make you constipated.
Don’t Miss: Does Amoxicillin Make You Constipated
Protein Shakes And Bowel Movements
There are many dietary supplements that people take to gain more muscle mass and come one step closer to their goals. Protein powders& shakes are one of the most common dietary supplements that gym-goers who aspire to have a robust build and a muscular body consume.
While protein powders and protein shakes are a safe option for everyone and at the same time they are super convenient to consume. They prove to be amazing on the go options for anyone who has a tight schedule and cant manage meal prepping. Just add some protein powder to some liquid of your choice and youre good to go for te whole day!
Avoid Protein Powders With Sugar Alcohols
Another consideration is to shop for a protein powder that is sweetened with stevia or sugar rather than sugar alcohols.
To find a suitable product, its important to read the ingredients list rather than the nutrition label because the label might say the product has 0 grams of sugar alcohol even if they are in the product.
The FDA allows companies to claim 0g on the label if the product has less than 1g of that particular ingredient. However, the ingredient list always has to list every ingredient, so its a better reference point than the nutrition label itself.
Most protein powders that are free of artificial sweeteners will be advertising this because its a selling factor for them, so look for brands that are free of artificial sweeteners and that are third-party tested, like Naked Nutritions Naked Protein.
Products that are third-party tested have been verified for label accuracy, so if its claiming to be free of artificial sweeteners and its third-party tested, then the chances of that being true are much higher.
You May Like: Do You Burp A Lot With Ibs
Lack Of Gluten Digestion
For some people, the bowels just cant tolerate gluten. It is the protein present in several grains. Gluten sensitivity sends your immune system into attack mode, which occurs in celiac disease. This results in diarrhea and the inability to thrive. Many people end up with digestion problems.
So if you know that you’re sensitive to wheat, rye, or barley grains, be careful of the protein shakes you use. Failure to do so can result in constipation.
Does Vegan Protein Powder Cause Constipation
Being on a high protein diet for weight loss can be quite effective. This is because protein takes more time than carbs to digest, thereby, making you feel full and stay satisfied after your meal for a longer time. Cutting carbs and adding protein to your diet will help you lose extra pounds. However, many people complain that a high protein diet makes them feel stuffed and causes few problems like constipation, diarrhea or even gastric issues. But does protein really cause constipation? Let us find out
Read Also: How To Give Someone Diarrhea
Common Causes For Gastrointestinal Distress
Consuming a high-protein diet, while cutting carbohydrates, may be one possible cause of your gastrointestinal issues. We all know loading up on meat, protein shakes, and protein powders can help with weight loss and muscle building, however, one of the common potential problems with high protein diets is restricted bowel movements and constipation caused by the lack of fiber in the system.
An imbalanced diet is usually responsible for any gastrointestinal issues that you experience, including constipation, and it may not have anything directly related to protein.
One of the usual drawbacks to going heavy on protein is that it may leave you feeling kinda, um, of full as well. Gone is the fact that some shakes contain too much protein, lactose, or gluten in their ingredients, or even too much fiber, all of which could potentially cause some undesirable blockages if you regularly overdose on them .
How Do I Know If I’m Eating Too Much Protein
The recommended daily allowance is 0.8 grams of protein per kilogram of bodyweight, per Robinson. “But I think if you’re doing any kind of physical exercise where you’re doing more than the general public, then you probably need a little bit more,” Robinson says.
She suggests getting 1 gram of protein for every kilogram of bodyweight for the fairly active woman. If you want to calculate your necessary protein amount, take your weight in pounds and divide it by 2.2that’s how you get kilograms. So if you weigh 150 pounds, divide that by 2.2 that’s 68 kilograms or 68 grams of protein.
If you’re worried about going overboard, listen to your body. Are you becoming more irritable than normal, extremely fatigued, tired, and dehydrated? This could be a sign that you’re eating too much protein and need to cut back. And, as always, you can seek out guidance from a nutritionist to help craft a nutrition plan that’s right for you and your bod.
You May Like: Is Bloating A Sign Of Early Pregnancy
Does Whey Protein Cause Constipation
Whey protein powder is known to have various advantages, from muscle growth to an increase in daily protein intake. However, it also causes digestive issues like constipation, protein fats, and even bloating. It may result from the mode of preparation or the brand you are taking.
Constipation through the intake of whey protein might also result from taking too much of it. So, it is pertinent that you consider the brand, the way you prepare it, and the usual dose required per day.
If youre interested, read more about the causes of constipation due to whey protein intake.
Can Protein Powder Make You Constipated
When used in conjunction with protein and/or sugar, protein powders can cause constipation and/or bloating in sensitive people. Constipation can be resolved by using a protein powder with fiber. If you have bloating, it could be due to lactose intolerance, which is common in less expensive formulas.
Protein shakes and powders come in a variety of additives. These substances can cause gastrointestinal side effects such as constipation, diarrhea, gas, and stomach pain. Artificial sweeteners, among other additives, have a long track record of toxicity. When purchasing protein powder for sensitive stomachs, you should also look for food additives.
Constipation may be caused by insufficient fiber in your diet. Your bowels can become sluggish if you do not take fiber on a regular basis. If you have constipation, it is critical to consume a higher fiber diet. Fresh fruits, vegetables, and whole grains are excellent sources of fiber, which can aid in the proper operation of your bowels. Furthermore, protein shakes can be an excellent addition to your diet, but only if they are accompanied by fresh fruit or vegetables.
Read Also: Is Pepto Bismol Good For Heartburn
How Much Should You Take
Whey protein is generally safe and can be consumed by many people without side effects.
A commonly suggested dose is 12 scoops per day, but its recommended that you follow the serving instructions on the package.
Taking more than this is unlikely to offer more benefits, especially if you already eat enough protein.
If you experience uncomfortable symptoms like bloating, gas, cramps or diarrhea after taking whey protein, try switching to a whey protein isolate powder.
Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein.
Summary: The recommended daily dose of whey protein is 12 scoops . If you suffer from digestive symptoms, try a whey protein isolate or non-dairy protein alternative.
Milk And Dairy Products
Dairy appears to be another common cause of constipation, at least for some people.
Infants, toddlers, and children appear particularly at risk, possibly due to a sensitivity to the proteins found in cows milk .
A review of studies conducted over a 26-year period found that some children with chronic constipation experienced improvements when they stopped consuming cows milk .
In a recent study, children aged 112 with chronic constipation drank cows milk for a period of time. The cows milk was then replaced by soy milk for a subsequent period of time.
Nine of the 13 children in the study experienced constipation relief when cows milk was replaced by soy milk .
There are many anecdotal reports of similar experiences in adults. However, little scientific support could be found, since most studies examining these effects are focused on children, not older populations.
Its worth noting that those who are lactose intolerant may experience diarrhea, rather than constipation, after consuming dairy.
Dairy products may cause constipation in some individuals. This effect is most common in those who are sensitive to the proteins found in cows milk.
Red meat may worsen constipation for three main reasons.
First, it contains little fiber, which adds bulk to stools and helps them move along.
Second, red meat may also indirectly reduce a persons total daily fiber intake by taking the place of higher-fiber options in the diet.
Read Also: What Helps A Leaky Gut