How to stop feeling sick after protein shake.
How to stop feeling sick after protein shake – 10+ tips to reduce symptoms like bloating, diarrhea, gas, nausea, and stomach pain.
How to stop feeling sick after protein shake.
Feeling sick after drinking a protein shake?
If you just drank a protein shake and feel sick to your stomach, you have come to the right place. I am here to help you understand why your protein upset your stomach, and offer a protein shake stomach ache remedy. Please keep in mind that everyone’s stomach is different, and what works for one person might not work for the next. These are therefore just best practices that anyone can try if they are feeling under the weather.
Your average protein powder is not easy to digest for 3 reasons: 1) it contains dairy 2) it contains food additives, and 3) it is heavily-processed. Dairy, additives, and processing can cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, nausea, and stomach pain (more about this later). Now let us talk about what to do if you are experiencing any of these symptoms.
How to stop stomach pain from a protein shake.
How to reduce nausea.
Drink lots of water. The body needs water to efficiently digest and absorb nutrients from foods and beverages. Dehydration makes digestion difficult, which increases the likelihood of an upset stomach.
Sit or stand. People with an upset stomach should avoid lying down or going to bed.
Eat ginger. Ginger may help reduce nausea.
How to reduce bloating and gas.
Exercise. Physical exercise can help you pass gas and reduce bloating.
Drink peppermint tea. This easy home remedy also has a long history of reducing bloating and gas.
How to deal with diarrhea.
Drink water, broth, or sports drinks. Staying well hydrated and getting lots of electrolytes is important if you have diarrhea
Eat plain foods. There is no particular food or food group that can reduce diarrhea, but bananas, white rice, applesauce, and toast are all safe things to eat.
How to get rid of constipation.
Drink warm water. Drinking lots of water, especially warm or hot water, can help you poop.
Exercise. Movement can stimulate the muscles in your digestive system.
Eat more fiber. Fiber increases the size of your stool, which helps it move through your digestive tract. It also softens your stool, making it easier to pass.
Drink coffee. Caffeine can stimulate the muscles in your digestive system.
Depending on who you are, and what your symptoms are, these tips and tricks may help you feel better. Fortunately, most gastrointestinal symptoms go away after a few hours, so if nothing seems to help, just take deep breaths, meditate if you know how, and do your best to relax. Unfortunately, if your protein shake upset your stomach once, it is probably going to upset your stomach again. As you just learned, the average protein powder is hard to digest, so if you want to boost your protein intake without experiencing uncomfortable side effects, keep reading.
There are two types of protein shakes: ready-to-drink (store-bought) protein shakes, and protein shakes made with protein powder. In order to make a protein shake with protein powder, you have to mix the powder with milk or water. This requires a blender or a shaker bottle, and a little extra time and effort. Some people prefer ready-to-drink protein shakes because they are more convenient, but if they knew what they were drinking, they would probably vomit.
Ready-to-drink protein shakes are full of food additives like emulsifiers, stabilizers, and thickeners. Ingredients like these improve characteristics like shelf stability and texture, but they look nothing like real food and are hard to digest. This is why I recommend that you make your own protein shakes with protein powder. That said, not all protein powders are created equal, and many contain the same additives found in ready-to-drink protein shakes! Keep reading to learn why food additives are bad news for your gut.
Avoid food additives.
Most protein powders are full of food additives. Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a protein shake every day) and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain. This is because food additives are, generally speaking, hard to digest. They sit in your gut for longer than food should, which gives your gut bacteria more time to eat. As they eat, these bacteria produce gas, which causes bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon) and can lead to constipation.
In the long term, food additives can disrupt regulatory pathways in the intestine, which can result in the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders. Artificial sweeteners are among the most harmful additives in the long term as they alter the composition of your gut microbiota (the collection of microorganisms that help you digest food). This can lead to serious, chronic GI problems, widespread inflammation, and permanent damage to the gut microbiome. Some sweeteners, especially sugar alcohols like xylitol, are also poorly absorbed by the gut (meaning they feed those hungry gut bacteria) and cause diarrhea because they draw water into your intestine. Now you finally have something to blame for those post-protein shake trips to the bathroom!
Here is a list of the most common food additives in protein powder:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, they are the ingredients that you cannot pronounce. Food additives are not the only thing to look out for when buying protein powder that will not make you sick, however. There are several other ingredients that can upset your stomach.
egg whites, coconut, cocoa, monk fruit
Protein Matrix Comprised of (Whey Protein Concentrate, Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain.
*This is the actual ingredient list of one of the best-selling protein powders in the United States.
Dairy-based proteins like whey and casein, which are byproducts of cheese and yogurt production, are known to cause digestive issues, especially for people with lactose intolerance and irritable bowel syndrome (IBS). Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. It follows that you may be lactose intolerant or have IBS and not even know it. Irritable bowel syndrome (IBS) is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the bacteria in your gut, which produce gas.
Avoid protein concentrates and isolates.
Finding an additive-free, dairy-free protein powder is hard. Finding an additive-free, dairy-free protein powder made with real foods is next to impossible. Why? Most protein powders are made with protein concentrates and isolates*, foods stripped of everything but the protein. I will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming protein powder. Sometimes, manufacturers use chemical solvents like hexane to isolate (separate) the protein from the food. This means that what you end up putting into your body looks nothing like real food. The problem with ingredients that look nothing like real food is that they are hard to digest. (Your gut always prefers the real thing, not some heavily-processed imitation.)
*Protein concentrates and isolates are listed on the ingredient list as “pea protein” and “whey protein” as opposed to “peas” and “whey.”
Instead of protein concentrates or isolates, we use egg whites and almonds. Egg whites are simply pasteurized and dried before becoming protein powder. Almonds are just roasted, pressed, and ground. Minimally-processed ingredients like these are an easy to digest, gut-friendly alternative to protein concentrates and isolates.
Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for your gut. Egg whites are low in fiber, low-FODMAP, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein than with any other type of protein.
If you cannot eat eggs, try our almond protein powder. Unlike protein concentrates or isolates, almonds contain lots of healthy fats, fiber, and other nutrients like calcium and vitamin E. We prefer almonds to other minimally-processed plant protein sources because they are more gut-friendly. Research suggests that almonds can improve the diversity and composition of the gut microbiome. Research also suggests that almonds possess prebiotic properties, meaning they stimulate the growth of healthy bacteria in the gut.
“I just finished my first bag and ordered 2 more! I Iove this stuff! I have IBS and every protein powder hurts my stomach…except drink wholesome!”
Why drink wholesome?
Our protein powders are additive-free, dairy-free, and made with real foods, not protein isolates. They are perfect for people with gut issues and sensitive stomachs, as well as for people just looking to boost their protein intake without the processing and added junk.
Again, drink wholesome will not make you sick. If you suffer from Candidiasis, Crohn’s, diverticulitis, gastritis, gastroparesis, GERD, leaky gut, IBS, IBD, SIBO, or ulcerative colitis, you have come to the right place. Our protein powders are made with simple, easy to digest ingredients. Order samples to see for yourself.
How to stop feeling sick after protein shake.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.