Common Protein Powder Mistakes That Can Upset Your Stomach

Protein powder helps you increase protein intake effortlessly. You may have it after going to the gym, use it in a smoothie or as a weight gain formula. No matter the case, protein powder makes your protein requirements meet easily.

However, one common issue faced by those who hit the gym is that the protein powder might irritate your stomach.

Gas, bloating, cramping, nausea, diarrhea and constipation are some of the side effects that could be caused by the protein shakes. It is not that the protein powder is harmful. The cause of the irritation is often the kind of the protein powder, its quantity, other ingredients or even the speed at which you consume it.

If you do not like the effects your protein shake brings about, you do not have to rush to get rid of your jar of protein powder just yet. There are some common mistakes you might be making.

1. Taking Too Much Protein Powder at Once

More protein is not always better.

One such error is that of using two or even three scoops in a shake in the belief that this will ensure quicker muscle development. One scoop of protein powder will give about 10-30 grams of protein content depending on the product.

Consuming a very large amount in one single gulp will make digestion hard, especially for those whose bodies are not used to this much intake.

Rather than doing this, you should use the quantity which is advised to be consumed on the packaging of the product itself. If you need more proteins in the entire day then you will be able to obtain that from other sources too.

2. Choosing the Wrong Type of Whey Protein

Not all whey protein powders are the same.

Whey protein concentrate typically has higher levels of lactose compared to whey protein isolate. This can make a difference to a person who cannot digest lactose easily.

Since whey protein isolate goes through a higher level of processing, it has very low amounts of lactose and fat, compared to whey protein concentrate. This makes it possible that a person suffering from lactose intolerance will be able to take it.

In case one feels gassy after drinking a whey protein concentrate shake, one can try using whey protein isolate instead.

But a person suffering from milk allergy cannot use whey protein isolate. Lactose intolerance and milk allergy are two different conditions, and a person with milk allergy might have to completely stop using whey.

3. Ignoring Lactose Intolerance

This is among the major reasons why protein shakes can lead to digestive issues. Lactose is the sugar that is found naturally in milk. Individuals who have inadequate amounts of the enzyme lactase needed for the digestion of lactose can experience digestive issues.

Common symptoms include:

• Bloating
• Gas
• Stomach cramps
• Diarrhoea
• Nausea
• Stomach rumbling

According to Harvard Health, lactose intolerance is one of the most common reasons why people experience cramps, bloating, and loose stool.

It has been noted that there are wide variations in lactose tolerance among different people. Some individuals have no difficulty digesting a small amount of lactose, but more can result in problems.

Therefore, if your protein shake causes frequent bloating, check the labels for the presence of any lactose.

4. Using Too Many Artificial Sweeteners

Occasionally, it may not be the protein that causes the issue. It could be that your stomach is rejecting something else in the protein supplement.

Many protein supplements have added sweeteners, sugar alcohols, gelling agents, or flavorings. Some people are sensitive to such ingredients and have issues when consuming such products.

When you experience an upset stomach from one particular protein supplement but not from another, check out their ingredients’ lists. Often the culprit is not the protein content, but some additional ingredients. Simplicity in the ingredient list might be the answer for such people.

5. Drinking Your Shake Too Quickly

You’re done exercising, you’re hungry, and you make yourself a shake and finish it within a minute.

Is that you?

If you have a delicate stomach, chugging down a huge amount of shake might not be such a great choice for you.

But why don’t you try a different approach and drink your shake slowly to see how it affects your body?

It’s even more applicable to you if your shake consists of milk, oats, peanut butter, fruit, and protein powder as it becomes a pretty big and satisfying drink.

6. Mixing Protein Powder With Too Much Milk

Though milk will improve the taste of your protein shake, it might as well be the culprit of your stomach problems.

With lactose intolerance, taking whey powder with added lactose in a large volume of milk will increase your overall intake of lactose.

According to the World Gastroenterology Organization, the symptoms of lactose intolerance are dependent on the amounts consumed, meaning that increased amounts lead to the development of symptoms.

Consider trying a mixture of your protein in either water or lactose-free beverage and observe whether there is any difference in your symptoms.

7. Forgetting About Fibre

Protein shakes are convenient, but they should not replace all the nutritious food you are taking.

Some individuals take in protein while reducing the intake of fruits, vegetables, whole grains, and other foods high in fibre. This can lead to constipation.

A high protein diet does not necessarily lead to constipation, but reducing fibre intake while increasing protein may make constipation hard to avoid.

Try adding foods such as:

• Oats
• Bananas
• Berries
• Apples
• Vegetables
• Beans
• Whole grains

A balanced diet is still important, even if you are trying to build muscle.

8. Not Drinking Enough Fluids

While increasing your protein intake, you might ignore your general fluid requirements and hence don’t perform at your best. Water plays an important role in maintaining proper digestion. Your fluid requirements are dependent on certain elements like body weight, your physical activity, climate and dietary factors.

In case you are working hard or sweating a lot while exercising during hot weather conditions, your fluid requirements may be higher. You shouldn’t try to balance the fluid deficit by drinking lots of water all at once.

9. Using Protein Powder Instead of Real Food for Every Meal

Protein powder is a supplement, not an alternative to healthy nutrition. Protein powder may help if you have difficulties with getting sufficient amounts of protein in food, but there should be food with protein in your diet as well.

Protein may be found in eggs, chicken, fish, meat, dairy products, beans, legumes, nuts, seeds, and many other foods. 

It is easier for you to consume more protein with the help of a supplement like protein powder. However, it is especially crucial while taking protein powder for gaining weight because weight-gain program requires sufficient amount of calories and different kinds of nutrients, not only protein.

10. Buying a Protein Powder Without Checking the Label

Going to a protein supplement store and buying the largest size container or the one with the highest protein content does not necessarily make sense all the time.

Before buying, check:

• Protein per serving
• Serving size
• Sugar content
• Lactose content
• Sweeteners
• Added ingredients
• Allergen information
• Third-party testing where available

As noted by Harvard Health, there is no denying that protein supplements can differ vastly from one another and consumers must be concerned about this aspect too.

It would be wrong to assume that the best whey protein powder for another person is the same thing that would work for you.

Your digestion, goals, budget, and dietary requirements all matter.

What Should You Do If Protein Powder Upsets Your Stomach?

If you regularly experience digestive discomfort after drinking protein shakes, try changing one thing at a time.

For example:

Step 1: Reduce the serving to the recommended amount.

Step 2: Try mixing it with water instead of regular milk.

Step 3: Check whether the powder contains lactose, sugar alcohols, or other ingredients that may bother you.

Step 4: Consider a whey isolate if lactose appears to be the issue.

Step 5: If dairy does not suit you, consider a suitable plant-based protein instead.

Step 6: Keep protein intake balanced with fibre-rich whole foods.

Even if symptoms persist despite switching protein powders, this does not necessarily mean that the supplement is responsible for your problems. Persistent symptoms require consulting with a medical practitioner.

Is Whey Protein Bad for Your Stomach?

Not necessarily.

Whey protein is easily tolerated by many people; however, there are some people who suffer from side effects of whey protein intake, especially if the person suffers from lactose intolerance, takes in high amounts, or reacts to other components in the product.

It is best to choose a product and quantity that would suit you best.

When looking for whey protein Pakistan products, it is better to make comparisons than to choose products according to cost and popularity.

Final Thoughts

Consumption of protein powder can be beneficial while following a fitness routine; however, digestive issues could spoil the entire experience.

Fortunately, the remedy is straightforward.

You might require either a reduced portion, a change in type of whey, a reduction in additive, a change in mixing substance, or just a more balanced diet.

While choosing whey protein powders or whey protein Pakistan or even comparing protein powders for gaining weight, take into account how your body reacts to this or that product.

It is important to keep in mind that the highest rated whey protein powder might not be the most suitable one for you.

Frequently Asked Questions

Can whey protein cause bloating?

Indeed. Bloating may occur for some individuals after consuming whey protein due to their inability to tolerate lactose and other additives.

Why does protein powder give me gas?

Lactose, specific sweeteners, additives, or even ingesting excess protein can cause gas formation and other forms of digestion-related complications.

Is whey isolate easier to digest than concentrate?

The level of lactose in whey isolate is much lower than in whey concentrate, thus making it more suitable for lactose intolerant individuals.

Can protein powder cause diarrhoea?

This may occur in certain individuals, particularly in those who are lactose intolerant or sensitive to specific components.

Can protein powder cause constipation?

It may help indirectly if there is a reduction in the amount of fibre you take in while there is an increase in protein intake.

Should I stop taking protein powder if my stomach hurts?

If you regularly feel abdominal discomfort when taking protein powder, discontinue use and consult a medical professional to discuss your symptoms if the problem is severe or persists.

What is the best protein powder for sensitive stomachs?

There is no one-size-fits-all solution. Some people would feel more comfortable with whey isolate due to its lower content of lactose, whereas others would want to opt for a protein from plants.

Can I use protein powder for weight gain?

Yes. Protein shakes may be a way to increase your protein consumption, but weight gain is not just about increasing your protein intake; you will have to consume adequate calories as well.