Does Whey Protein Cause Bloating

Your Whey Protein Is Denatured

Do you ever read the labels of your whey protein brand? If you do not, start now and ensure the whey protein you are using is non-denatured.

Whey protein contains amino acids. This is one of its best attributes. These amino acids help your body produce antioxidants.

However, when subjected to very high temperatures during processing, these amino acids are broken down. Instead of being beneficial to you, they now become acidic and cause inflammation.

Check For Hidden Culprits

Before you break up with your whey protein powder, read your ingredients list and look for hidden culprits. Ask yourself if you have invested in a quality brand. Consuming protein powders filled with unnecessary additives, fillers and sweeteners such as sucralose can also lead to digestive distress. Once you have invested in a quality protein powder free from fillers, try mixing it with water or an alternative to animal milk. If you are still experiencing digestive issues after swapping out to a quality whey protein powder brand, then it may be time to try vegan protein.

It May Cause Digestive Issues

Most of whey proteins side effects are related to digestion.

Some people have problems digesting whey protein and experience symptoms such as bloating, gas, stomach cramps and diarrhea .

But most of these side effects are related to lactose intolerance.

Lactose is the main carb in whey protein. People who are lactose intolerant dont produce enough of the enzyme lactase, which your body needs to digest lactose .

Moreover, lactose intolerance is incredibly common and can affect up to 75% of people worldwide .

If you are lactose intolerant, try switching to a whey protein isolate powder.

Whey protein isolate is more refined, with a significantly smaller amount of fat and lactose than whey protein concentrate. People with lactose intolerance can often safely take whey protein isolate .

Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein.

Summary: Whey protein may cause uncomfortable symptoms in people with lactose intolerance. If you experience uncomfortable symptoms, try switching to whey isolate powder or a non-dairy protein powder.

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When Is The Best Time To Drink A Protein Shake

The best time to consume protein for optimal muscle growth is a controversial topic. Fitness enthusiasts often recommend taking a protein supplement 1560 minutes after exercise. This time frame is known as the anabolic window and said to be the perfect time for getting the most out of nutrients like protein .

Reduce Your Overall Calorie Intake

Most of you would love to have your protein shakes added with lots of fruits, veggies or nuts. Such add-ons may make your shake along with regular food consumption can cause too much pressure on your digestive health leading to lower bowel movements and more bloating issues. You should reduce your overall calorie intake if your protein shakes are heavy which can help you avoid bloating.

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You Could Be Exposing Yourself To Toxins

Unfortunately, whey protein powder can pack some scary ingredients. According to a study conducted by the Clean Label Project, many of the 134 top-selling protein powder products had high levels of toxins, which include heavy metals. In fact, chocolate protein powders may have the toxins lurking in them of any flavor.

If you do opt for whey protein powder, consider reading 11 Reasons You Should Use Grass-Fed Whey Protein Powder.

What Causes Protein Farts

Protein supplements are used by athletes, and theyre also a weight loss method for people looking to stay fuller on fewer calories. Protein is also an essential nutrient needed to build muscle mass, which is helpful for both considerations.

There is no evidence that a high-protein diet causes increased flatulence. Theoretically, it may worsen the smell. There is some anecdotal evidence that protein powder supplements increase flatulence, but this effect is probably caused by non-protein components, such as lactose.

While protein itself doesnt increase flatulence, protein supplements may contain other substances that make you gassy.

Supplements that are based on whey protein or casein may contain high amounts of lactose. High intake of lactose can increase flatulence, even in people who normally consume dairy products without any problems.

Some protein powders contain additives that cause flatulence. These include certain thickeners and sweeteners like sorbitol.

Plant-based protein sources can also contribute to flatulence. These include beans, grains, and legumes.

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Can Protein Cause Constipation

Whey protein powder can also cause constipation if not drunk with enough water. Mix your protein thoroughly with plenty of water and drink lots of additional H2O before and after you drink your shake to assist your bowels. 5. Shake the smart way.

If you go with a high quality dark chocolate it should not contribute to instances of constipation, but instead the magnesium it contains should help with regularity. 2. Milk. Milk and other dairy products make our list of foods that can give you constipation.

Pea Protein is a great alternative protein for a number of people. Vegetarian and vegan-friendly, it is free from the most common intolerence-causing ingredients like gluten and lactose, and it is a great option for people trying to avoid soy.Lets look more closely at some of the side effects of pea protein. Pea Protein Benefits. Pea is a protein with many benefits.

The protein component in formula can cause constipation in some babies. If youre concerned, ask your babys doctor about switching brands. Iron drops. While the amount of iron in formula is too low to cause constipation, the higher amount in iron drops can. Dehydration.

According to Traditional Chinese Medicine, the Spleen meridian does not like cold or so-called damp foods, with ice cream being a strong example. Constipation and lactose intolerance. If you believe that dairy foods act as a trigger for your constipation, it does not necessarily mean that you are lactose intolerant.

Too Much Whey Protein

According to Medical News Today, whey protein is mostly fine when taken in moderate quantities. In most cases, it induces a reaction when it is taken in large quantities at a go.

Too much of something, even if the thing is as beneficial as whey protein, is dangerous. Thus, be very sensitive to the portions you take.

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The Importance Of Chewing

The act of gulping down shakes, smoothies or meal replacements without chewing could well be at the root of regular bloating.

Chewing activates the first stage of digestion by activating digestive enzymes. It also prepares the gut by releasing gastric secretions and enzymes that help to break down whats coming in. What youre essentially doing when you chew is sending a signal that food is coming in, rather than water.

Which isnt to say that you have to give up your shake or smoothie habit. Though meals made up of whole foods here and there is advisable, the simple act of chewing while consuming a smoothie releases the saliva enzymes which trigger better digestion. You might also try consuming them with a straw, as swallowing excess air while sipping has also been linked to bloating.

Best No Bloat Protein Powder

The benefits of taking a post workout protein supplement are high. Fortunately, this doesnt have to come with gas and bloating.

My pick for a 100% whey isolate powder is the Gold Standard 100% Whey Protein. This is because of the additional BCAAs, low carbs, and the price of only $1.00 per serving.

For the plant based protein, I prefer Orgain Organic Protein Powder. Orgain doesnt contain any artificial ingredients, its an Organic product, theres no added sugar, and it is a mixed plant protein. Organics cost a little more, but are worth it.

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Egg White Protein Vs Whey Protein

Is egg white protein powder better than whey protein powder? The answer might surprise you. Whey protein has been around for a very long timein fact, its one of the most abundant protein types on the market today.

People commonly use whey protein powder as a supplement after a workout in order to build muscle mass. But heres the catch: whey protein is derived from dairy and it can create uncomfortable side effects, like gas and bloating.

Thats why more and more athletes and fitness trainers like Gunnar Petersontrainer for the LA Lakersare turning to egg white protein powder as an easily digestible, premium alternative.

So is egg white protein powder better than whey? Lets look at how each is made and the muscle-building benefits they provide, and then decide.

You May Become Bloated

Eating too much whey protein in one sitting can leave you feeling bloated and even give you bad gas. This is especially the case for those who have irritable bowel syndrome as well as lactose sensitivities. Whey protein powder is a dairy product, so it does contain lactose: a type of sugar many people have a hard time digesting. Common side effects of lactose intolerance include bloating, gas, and stomach cramps.

For a list of foods that have the opposite effect, be sure to check out 21 Easy Ways to Debloat After Overeating.

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Can Whey Protein Damage Your Kidneys

Eating a high-protein meal can raise the pressure inside the kidneys and cause them to filter more blood than usual .

However, this does not mean that a high-protein meal harms the kidneys.

In fact, studies show that this is a normal bodily response and not usually a cause for concern (

20 ).

If you have an existing kidney condition, then its best to check with your doctor about whether whey protein is fine for you.

Summary: There is no evidence that too much protein can damage the kidneys in healthy people. However, people with an existing kidney condition should check with their doctor about whether whey protein is right for them.

Do You Need To Take Protein Supplements If You Want To Get Stronger

How and when you drink them can also be a cause of bloating, gas or pain. Some blend them with several pieces of fruit, which for some can overwhelm their bodies ability to digest the fructose aka fruit sugar, at once it is best to space fruit out across the day, says Dr Rossi.

Plus, we most commonly drink protein supplements after exercise. During this time, our body is usually in a state of stress, which can lead to digestive discomfort. Eating when stressed can trigger gut symptoms, irrespective of what you are actually eating, acknowledges Rossi.

A study from the International Society of Sports Nutrition journal found that when training at 70% of your maximum capacity, blood flow to your digestive system is reduced by almost 80%. Plus, that level of training was also shown to delay gastric emptying and lead to symptoms including nausea and cramps.

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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 youre sensitive to wheat, rye, or barley grains, be careful of the protein shakes you use. Failure to do so can result in constipation.

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 youre experiencing constipation, its possible that something youre 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 theyre 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. Its 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.

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Got Bloating Move Beyond Whey Protein

Whey protein is the most common base for protein shakes. But it is not always the most suitable choice.

• Javier Garza

If youre involved in the fitness world, you are probably familiar with the benefits of using whey protein in a post-workout protein shake. The speed of absorption, high bio-availability, and large amount of branched-chain amino acids make whey ideal for muscle recovery. Theres a reason whey protein powder has been the gold standard for many years.

If youre involved in the fitness world, you are probably familiar with the benefits of using whey protein in a post-workout protein shake. The speed of absorption, high bio-availability, and large amount of branched-chain amino acids make whey ideal for muscle recovery. Theres a reason whey protein powder has been the gold standard for many years.

However, whey isnt suitable for everyones digestive system. This issue is rarely discussed. Milk proteins tend to be more allergenic, so it is not uncommon for people to have allergic reactions to whey and casein.

Most people think this is normal, but it actually means you arent able to properly digest the protein. This causes excessive gas. You may be thinking, Whats the big deal if all I feel is a little bloated? The reality is that over time, the repeated consumption of foods you are sensitive to results in chronic low-level inflammation, which can damage the intestinal wall. Besides, why put up with symptoms when there are more effective alternatives?

I Recommend Finding At Least Three Different Protein Powders That Agree With Your Digestive System

The drawback, however, is that individual plant proteins, even if they are complete proteins, tend to be deficient in certain amino acids. That means they dont have the best muscle-building properties when taken on their own. Many brands blend multiple plant proteins together to get a more balanced amino acid ratio.

In addition, plant-based protein formulas geared towards post-workout recovery are often fortified with BCAAs and glutamine to increase the anabolic and anti-catabolic effects.

Try these:

• Plant-based proteinPlantFusion, Vega Sport Performance Protein

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Garden Of Life Raw Organic Protein

If you want to step it up a notch, this organic plant protein has it all! USDA Organic, vegan, natural sweeteners and flavors, non-GMO, preservative free and no fillers. The raw organic blend is made with a diverse protein profile to ensure you are getting all 21 amino acids.

Another big deal is that it contains enzymes and probiotics for better absorption and digestion. This low carb plant protein is packed with essential vitamins and minerals. Because of the number of nutrients, this kind of supplement is considered the best protein powder for women.

Switch Your Protein Powder

Whey protein is a key ingredient in many type of protein shakes, bars, and snacks. The problem is that not all whey protein is created equal. Some are made from concentrates, which are high in lactose.

Whey protein isolate has less lactose, which your body might digest more easily. Another option is to switch to non-milk sources of protein powder, such as pea and soy.

Also consider avoiding protein supplements that contain sugar alcohols, like sorbitol or mannitol.

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How To Avoid Bloating And Discomfort When Using Protein Supplements

Get your protein from whole food sources theres nothing magical about a protein powder, and while they may be convenient, opting for lean meats, beans, legumes or dairy products limits the amount of gut-aggravating ingredients.

Check the ingredients opt for a powder thats flavoured with natural flavourings or sweeteners you know you can stomach.

Stick to one serving of both protein and fruit in one go.

Limit stress that might mean waiting for a bit after training before taking supplements, until your body is out of the state of stress. Dont worry about your gains the anabolic window isnt really a concern.

Images: Pexels / Getty

What Is Protein Bloat

Ive had a high protein diet since I first picked up a dumbbell. Despite a clean diet consisting of only whole foods, measured and prepared to exact macronutrient specifications, I had been suffering from constant bloating. I was at my wits end, wondering how I could clean up my diet any further. Id only ever read good things about protein. So it took me a while to learn that my high protein diet was the main culprit. I had protein bloat!

I also found out I was not alone. Figure competitor Kalli Youngstrom reports seeing more and more of her fellow competitors complaining of bloating and constipation. She says many people resort to laxatives. But sadly this is just putting a bandage over the wound, and not a healthy or sustainable solution. Youll be thankful to know its also not necessary.

For a while, I tried to ignore what Id found out. I refused to accept that the pay-off for great abs was a bloated tummy that I had to hide under jumpers. But I couldnt unlearn what Id discovered. It initially seemed the case that I either sacrifice the many benefits of a high protein diet or suffer from a constantly bloated stomach. Thankfully, though, I persevered with some further research and have found some effective solutions to beat the protein bloat.

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