Protein powder is typically used to make protein shakes, along with perhaps some fruits and vegetables.
An excellent supplement for gaining muscle mass is protein powder, which is high in essential amino acids.
Protein shakes are frequently consumed by people as a supplement to a healthy diet, as well as to help them achieve their fitness goals, live healthier lifestyles, and lose weight.
They are scrumptious and can save your life, especially after a strenuous workout.
Protein shakes contain a wealth of healthy minerals and vitamins that come from their source, which can be either plant-based or animal protein powders.
So, does protein shakes make you poop?
In this article, we want to explore the theory that protein shakes cause you to poop so you can learn how protein shakes impact your bowel movement.
Keep reading.
Table of Contents
Do Protein Shakes Make You Poop?
You might pass gas if you take protein powder. It might make you feel sick as well.
Constipation can result from a high-protein diet’s deficiency in fiber. Fruits, veggies, and grains all contain fiber. It will make your body movements more effective and increase the weight of your stool. Adults should consume between 20 and 35 grams of fiber per day because of this. or 10–13 grams for every 1,000 calories.
Why Do Protein Shakes Make You Poop?
Lactose Intolerant
If you’re lactose intolerant, protein shakes can easily result in diarrhea. Protein powder, milk, or water are the main ingredients of a protein shake, a type of beverage. Whey protein, which is derived from cow’s milk, is the protein found in the majority of available types of protein shakes. So, if you’re lactose intolerant, drinking a shake will cause you to feel the same way you would if you drank a glass of milk.
In order to avoid lactose intolerance, you can choose shakes made with soy protein. A plant-based protein without lactose is soy protein.
Excessive Protein Intake
Protein is divided into individual amino acids for digestion by your body. These amino acids are then absorbed into the bloodstream where they are used to develop muscle, heal tissue, and carry out other vital tasks.
Your body might not be able to process the additional nutrients if you consume too many protein shakes. When your body tries to eliminate the extra material, it may result in diarrhea.
Low In Fiber
Although sometimes it’s not because of the protein, protein shakes will often make you poop. In comparison to non-fibrous foods like protein shakes, fibrous food takes longer to absorb and digest. As a result of the protein shake’s lack of fiber, it increases the likelihood that you will urinate shortly after drinking it.
The fact that protein is such a powerful substance and has such a significant impact on your body’s processes is another reason why people might believe that protein shakes cause them to go potty. This means that protein shakes will react more strongly than fibrous food and may be more uncomfortable to digest, which can make you feel like you need to urinate even though you may not have.
Artificial Sweeteners
Aspartame, sucralose, and stevia, three artificial sweeteners that are commonly found in protein shakes, may cause you to have diarrhea. Check the ingredients list before purchasing your shake if you’re unsure if it contains artificial sweeteners.
Depending On The Brand
Your choice of protein shade brand may also influence whether you poop or not. If you always go to the bathroom after consuming a particular protein shake, it might not be the right kind of protein for you. You might try using a different brand.
Pick An Easy To Digest Protein Powder
Pick A Protein Powder That Doesn’t Contain Any Additives
Once more, the majority of protein shakes and powders are loaded with additives. Even though they’re not necessarily harmful in moderation, additives can quickly accumulate (especially if you consume a protein shake every day) and result in gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain. This is due to the generally difficult to digest nature of food additives. They linger in your digestive tract longer than food should, giving your gut bacteria more time to eat. These bacteria produce gas as they consume food, which results in bloating and stomach discomfort. Additionally, gas can cause constipation and slow colonic transit, which is how quickly food moves through the colon.
Food additives have the potential to permanently alter intestinal regulatory pathways, which may lead to the onset of inflammatory bowel disease (IBD) and other systemic inflammatory disorders. Artificial sweeteners are among the additives that are most detrimental over the long term because they change the makeup of your gut microbiota, which is the community of microorganisms that aids in digestion. This may result in significant, long-lasting GI issues, widespread inflammation, and permanent gut microbiome harm. Some sweeteners, particularly sugar alcohols like xylitol, draw water into your intestines and are therefore poorly absorbed by the gut (feeding those ravenous gut bacteria). Those trips to the restroom following a protein shake can finally be put on something!
Select A Dairy-free Protein Powder
For those who have lactose intolerance or irritable bowel syndrome (IBS), dairy-based proteins can have unfavorable side effects like diarrhea. Casein and whey, which are leftovers from the manufacturing of cheese and yogurt, are typical dairy-based proteins.
Select A Protein Powder Free Of Sugar Alcohol
Carbohydrates called sugar alcohols (low-calorie sweeteners) are partially resistant to digestion. Because they draw water into the gut, they may have a laxative effect. Additionally, they are a FODMAP and can make people with IBS diarrhoeal. Erythritol, sorbitol, and xylitol are examples of typical sugar alcohols.
Select A Protein Powder That Contains Little Insoluble Fiber
Naturally high in insoluble fiber are some plant protein powders. Other protein powders, such as those meant to aid in weight loss, have additional fiber. Insoluble fiber gives the stool more bulk and is a natural laxative. It will induce diarrhoea if you consume a lot of it.
Stay Away From Protein Isolates And Concentrates
Protein concentrates and isolates, which are foods that have been depleted of all but the protein, are used to make the majority of protein powders. They are listed on the ingredient list as “pea protein,” for example, as opposed to “peas.” We won’t go into the specifics, but protein concentrates and isolates must first go through a rigorous mechanical and chemical processing process in order to become protein powder. Occasionally, producers will isolate (separate) the protein from the food using chemical solvents like hexane. This implies that the final product you consume does not resemble actual food in any way. The issue with ingredients that don’t resemble real food is that they are difficult to digest; your body always prefers the real thing to some highly processed imitation.
We use egg whites and almonds in place of protein isolates or concentrates. When making protein powder, egg whites are simply pasteurized and dried. Only roasting, pressing, and grinding are done to almonds. These minimally processed ingredients are a simple to digest, gut-friendly substitute for protein concentrates and isolates.
Egg white protein is the best protein for your gut, unless you have a sensitivity to or allergy to eggs. Egg whites are one of the few whole foods that are low in fiber, low in FODMAPs, and have the highest PDCAAS (protein digestibility-corrected amino acid score) of any other food. Egg white protein is the protein that our customers have had the fewest digestive problems with compared to all other proteins.
Consider using our almond protein powder if you cannot eat eggs. Almonds are rich in fiber, healthy fats, and additional nutrients like calcium and vitamin E, unlike protein isolates or concentrates. Because they are more gastrointestinal-friendly, almonds are our preferred choice of minimally processed plant protein. The diversity and composition of the gut microbiome may be improved by eating almonds, according to research. Almonds may also have prebiotic properties, which means they promote the development of beneficial bacteria in the gut, according to research.
Will I Get Constipated If I Eat Protein?
However, if you stop consuming enough water, fruits, and vegetables, especially dark leafy greens, you are setting yourself up to become constipated. Consuming high protein foods shouldn’t cause constipation.
The amount of protein you consume should not be excessive compared to the other vital nutrients your body needs to function properly.
In addition, you watch how much high-protein food you eat if you include protein powder in your diet more frequently.
However, the lack of fiber, not the amount of protein, is essentially what causes constipation.
Protein Shakes: Are They Right For You?
Professional athletes and fitness enthusiasts require more protein than the average person. For the purpose of repairing and gaining muscle mass, these active people require high protein diets.
To increase gains and refuel cells, anyone can find and use a suitable protein shake. Try maintaining a healthy diet while eating high-protein meals if you’d rather stay away from protein shakes.
Additionally, carefully read the label when selecting the protein shake, and choose soy if you have trouble digesting dairy.
Do Proteins Have An Effect On Digestion?
Several factors can influence whether or not protein powder causes you to poop, says Alison Patterson, an accredited practicing dietitian and spokesman for Sports Dietitians Australia.
For instance, the kind of protein supplement you take can have a big impact on how your body reacts to it. Protein supplements made with more natural ingredients are often reported to have fewer side effects by consumers.
Your digestion may also be significantly impacted by how your body absorbs the supplement.
In the end, protein powder does not automatically cause you to urinate. Your body will eventually start utilizing the protein to fuel growth, repair, and maintenance processes when you maintain a sufficient protein intake as part of a balanced diet.
It’s important to keep a balanced diet and select the best supplements for your body, so it’s best to speak with your doctor before taking any protein supplements.
Even though these supplements have many advantages, some of their side effects can be upsetting and discouraging for people who are just starting their fitness journeys.
Due to the adjustment period, you may experience stomach pain or diarrhea if your body is adjusting to a significantly higher protein intake. If these symptoms do not go away, you might have a nutrient deficiency, such as a lack of iron, or a food intolerance.
Read about
- How Many Protein Shakes A Day?
- Is Premier Protein Good For You?
- Can You Drink Protein Shakes Without Working Out?
How Does Protein Impact Your Digestive System?
After taking protein supplements, some people may experience gastrointestinal discomfort, including cramps, bloating, and diarrhea.
These issues arise because many protein shakes, bars, and supplements contain artificial ingredients or complex amino acids that are challenging for the body to digest and absorb. Because of this, these supplements frequently cause indigestion and have unfavorable side effects like gas, heartburn, nausea, and constipation.
Food allergies are yet another important aspect to take into account when selecting a protein supplement because even the best protein supplements can make some people allergic to certain foods.
People with these allergies must be aware of the ingredients in their favorite protein supplements to prevent allergic reactions since many of them contain milk protein or other potentially problematic ingredients.
All protein shakes have the potential to upset the stomach, but some brands are better than others for people with sensitive tummies.
You may not be able to completely change the answer to “does protein make you poop?” – but following the tips we’ll cover in the next few sections can help minimise bathroom trips after taking your supplements.
How To Safely Use Protein Supplements?
You must fully comprehend the best ways to use a new supplement before you begin using it. Although protein powder is fairly straightforward and simple to use, there are a number of variables that can impact your outcomes.
First and foremost, it’s important to pay attention to your serving size and make sure you’re only using the precise amount that the manufacturer recommends.
Second, monitor your body’s reaction and keep an eye out for any unfavorable effects you might have while using the product.
Your overall diet and nutrition plan is a further consideration. You might not need to take any additional vitamins or minerals through supplements if you already eat a balanced diet that includes lots of fruits and vegetables. In this situation, a high-quality protein powder might be adequate to help you achieve your fitness objectives.
Imagine, though, that your typical diet isn’t very nutrient-dense. To make sure your body gets all the nutrients it needs in that situation, it might be a good idea to use extra supplements and protein powder. Before beginning any new supplement regimen, you should also discuss it with your doctor, especially if you have a medical condition or are taking any medications.
Finally, it’s crucial to always stay hydrated and to avoid consuming protein shakes on an empty stomach. If you’re concerned that you’re not getting the recommended amount of water each day—everyone should drink six to eight glasses—consider keeping a log. You can better absorb the nutrients from the protein and maintain a feeling of fullness by consuming plenty of water throughout the day.
Will Eating More Protein Make You Bowel?
While on this trip, it’s possible that you’ll get a severe case of diarrhea. According to Livestrong, eating too much protein can make you constipated.
This is because a lot of people rely on processed foods and dairy products to fulfill their protein requirements. Your stools may start to become loose as a result.
A diet that is too high in protein over time can exacerbate renal problems and result in symptoms like indigestion, dehydration, and bad breath.
A higher risk of chronic diseases like heart disease and cancer has been associated with specific protein sources, including meat, dairy, and processed foods.
Whether Vegan Protein Powder Causes Constipation
The majority of plant-based vegan protein powders have more fiber than animal-based protein powders, making them less likely to cause constipation.
A food intolerance is another factor that can contribute to constipation. With the exception of soy protein powders, vegan protein powders are typically hypoallergenic and hardly ever cause you to go potty.
What Amount Of Protein Do I Need Each Day?
For an adult who is sedentary, it is advised that they consume protein at a rate of 0.8 grams per kilogram of body weight. That amounts to 0.36 grams per pound, per the macronutrient Dietary Reference Intake report.
A sedentary man needs to consume 56 grams of protein daily, whereas a sedentary woman needs to consume 46 grams.
Does Protein Affect Bowel Movements Actually?
It has been demonstrated that eating too much protein may cause stools to be unsteady.
You may experience severe bloating if your diet is high in protein and low in fiber. Even if you aren’t hungry, the feeling of lightness vanishes, leaving you constantly bloated.
Can Whey Protein Cause Constipation?
Constipation is not a frequent side effect of whey protein, as has been observed.
Food intolerance can cause constipation in certain people by reducing intestinal functions
Frequently Asked Questions
Will A Protein Shake Really Help?
No, but if you’re pretty active, you’ll need to eat more protein-rich foods to up your intake.
Is Digesting Protein Typically Simple?
No, protein is one of the most difficult macronutrients for the body to digest and absorb. Because of this, if you eat it too quickly or in large quantities all at once, you will experience digestive symptoms like gas and stomach pain.
How Do You Know If You’re Consuming Too Much Protein?
You often feel agitated, queasy, and suffer from dehydration, headaches, and diarrhea when your body has too much protein, among other symptoms.
Protein Powder’s Impact On Gut Flora
Yes, it can have an impact on the gut microbiome in people who are sensitive to dairy.
Final Words
Protein shakes are very beneficial and healthy supplements designed to speed up your body’s muscle-building process and recovery after a workout.
Unwanted effects on the digestive system, such as diarrhea, bloating, and gas, are unfortunately possible.
The bottom line is that, depending on a number of variables, protein shakes may cause you to pass gas. For instance, if you consume it too quickly or in excess.
In these situations, it is important to monitor your intake and, as needed, switch to soy-based dairy products.
Also, imagine that you think you are experiencing severe gastrointestinal side effects.
We advise stopping the shake immediately in that situation, especially if the symptoms are persistent, and seeking medical help right away to avoid developing further problems.
We appreciate you reading.