
If done right, drinking one can help you reach your weight and fitness goals.
But done wrong, pain is sure to follow. For many, shakes have a
stomach-churning downside — and we mean that literally. Drinking the
stuff causes stomach pain and nausea—and other unexpected protein powder
side effects — in countless people. And oddly enough, it’s not a
problem that’s often discussed.
While trading tips with fellow gym rats online has its benefits, the
best way to remedy the issue is to seek out the advice of an expert —
and that’s exactly what we did. Here, what might be going wrong in your
shaker bottle, plus, how to tweak your shake so that you’re not left
doubled-over in pain after you sip.
YOU’RE OVEREAGER TO REFUEL

You might have heard that consuming protein
after a workout is necessary for optimal recovery, and that’s true —
but you don’t need to start sipping your shake the second you get off
the squat rack. In fact, if you down a shake too soon after your
workout, it’s bound to upset your stomach. This could make it harder for
the body to absorb and utilize the shake’s nutrients, explains Cassie
Bjork, RD, LD of Healthy Simple Life.
Eat This! Tip
“Wait thirty to sixty minutes after your workout before consuming a
protein shake,” suggests Bjork. “This gives your body time to transition
out of the workout-fueled ‘fight or flight’ mode and into ‘rest and
digest’ mode, in which your body can efficiently absorb nutrients.
That’s why this is such an effective way to prevent stomach pain,”
explains Bjork. So take an extra ten minutes to cool down, take a
shower, change and relax a bit before whipping up your shake. Your
stomach and muscles will thank you!
YOU’RE SIPPING SWEETENERS & INULIN

Artificial sweeteners and sugar alcohols may make your protein powder
tasty, but the body can’t absorb them very well. “Because they aren’t
completely digested, they hang out in our intestines where they become
fermented by colonic bacteria,” explains Bjork. “The by-products of
fermentation include gastric distress, diarrhea, cramping, gas and
bloating,” she adds. And that’s not the only cause of your uncomfortable
side effects. “Inulin, a naturally occurring carbohydrate found in many
fruits and vegetables, is sometimes added to protein supplements and is
a prime offender of upset stomachs,” explains Isabel Smith, MS, RD, CDN.
Eat This! Tip
Chuck any product that contains inulin and steer clear of powders that contain artificial sweeteners
like Splenda (sucralose), acesulfame potassium (acesulfame-K or AceK),
aspartame or saccharin. You’ll also want to avoid sugar alcohols like
erythritol, marital, sorbitol and xylitol. Too much to remember? These
all-natural vegan protein powders fit the bill.
YOU’RE USING TOO MUCH POWDER

If one scoop of protein is good, two or three is even better, right?
Not in the least. “Protein is the most difficult macronutrient to
digest, and because of that, consuming too much at once can cause
indigestion,” says Bjork. And you’re not just getting more protein in
those extra scoops, you’re also getting additional carbs that will turn
into sugar the instant they hit the bloodstream. “This can lead to
nausea due to the blood sugar spikes and drops,” Bjork explains.
Eat This! Tip
Post-workout, Bjork recommends that women consume between 20 and 25
grams of protein. Men should aim for 30 to 35. She also recommends
blending avocado, coconut milk, coconut oil, or your favorite nut butter
into your protein shake to slow the absorption of the carbohydrates. Adding one of these healthy fats will help ward off nausea and sugar cravings.
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