Can protein powder cause stomach problems?

“I think it is a really simple and easy way to help people meet their protein needs,” registered dietitian Sharp Recount luck. Most Americans do not suffer from protein deficiency, but “there are many benefits to get 25 % to 30 % calories from protein.”

These include satisfaction and contentment after meals, building muscle mass (which is especially important with your age), supporting weight loss, hair, skin and nail health.

But when protein powder becomes an essential component in the diet of more people, there is an increased gossip that causes stomach problems, as social media users blame the attaché on Swelling and mystification. Here are what experts think.

How protein powder components affect the intestine

There are multiple reasons that protein powder can irritate the stomach, according to the registered dietitian and nutrition professor at New York University, Ethan Palac. Calcous protein in particular can be the potential perpetrator.

“It could be due to lactose intolerance,” says Balk luck. Balk says that whey powder comes from dairy products, and some may face bloating and gas because their bodies have difficulty digesting lactose. while sharp It says that the potential solution is to shift from the concentration of whey protein to isolating a whey protein, and it warns that the insulation, which contains casin, still may cause bloating and nausea for some. In this case, you may want to try to switch a whey protein for vegetable protein to see if it helps, says Balk. He adds: If you still have problems, you can give up protein powder or try to supplement in a bobuitics.

Sharp says that other ingredients that are likely to be annoying include fermentable fibers such as insulin and cystyan, gums and condensate such as gum xanthane, and sugar alcohol that can produce gas as a secondary product and stomach discomfort in the stomach. You can try to search for protein powders without these ingredients and with sweeteners such as monk fruit extract instead of sugar alcohol, which Sharp says is easier for the stomach.

Do not lose sight of the fibers

Sharp says, the important thing that must be remembered is not to do so Do not exaggerate On a somewhat protein powder, it replaces vital foods full of nutrients in your diet, which can be another cause of stomach issues.

Sharp says that without enough fiber in your diet – from plants such as whole grains, legumes, fruits and vegetables – you will face stomach problems, regardless of protein powder.

“Providing protein powder per day is completely safe for the people who consume it, especially when combining this with … other sources of lean protein,” said Sharp. “It is not that the protein itself causes the problem, especially when eating the sources of protein based on the plant. The challenge comes when replacing other nutrients that support the intestine such as fiber.”

Why may protein powder be overwhelmed on the intestine

Both Sharp and Balk agree that there is a very big cause that causes protein powders to cause stomach problems: a lot of protein, very quickly.

“It can slow down the stomach,” Balk says, which means that the protein will hang in the stomach for a little longer and cause unwanted discomfort. In addition, the presence of between 25 to 30 grams of protein in just a few minutes in the form of vibration or juice can overwhelm the intestine and lead to more bloating and gas.

“It is really easy to reduce protein in a few submarines for the duration of which it takes to eat a slice,” Balk added. “It is not a matter of avoiding ingredients, but rather to slow consumption.”

BALK is recommended to slow when the protein sip to help reduce its effect on your stomach.

“He is not designed for stomach convenience. He is designed to get a lot of protein. This puts us for possible or possible stomach,” he says.

It may also help to dismantle your protein amount – if you usually have a scoop of the preferred protein powder in the morning, Balk recommends that there is a scoop in the morning and another later in the day so that you do not overwhelm your stomach at one time.

He says: “It does not matter when you consume protein, so everything will perform his job. It does not have to be in one shot for work.”

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