Reasons You Should Avoid Casein
Casein, the hard to digest protein found in milk, has the potential to wreak havoc on your health. Here are the top four reasons you need to avoid it at all costs.
Casein makes up 80% of the protein found in milk, its what gives it the white color. Whey protein isolate, the protein MariGold uses , makes up the other 20%. Whey protein concentrate contains both whey isolate and casein. What makes casein so bad is how our body reacts to it.
Whey Protein Stomach Ache
One of the most popular protein supplements is whey protein. To make whey protein cows are milked, and the milk is sent to a manufacturing facility. Then, the milk is tested for safety. In the process of making cheese from the milk, curds are formed and a liquid separates itself and floats on top. This liquid is taken and dehydrated to turn into powdered whey.
Since it’s derived from dairy, whey protein can upset the stomach if you’re lactose intolerant. When you’re lactose intolerant it means you can’t digest the main sugar in dairy, which is lactose. Even if you’re not lactose intolerant you might be allergic to dairy. Check with your doctor if you can’t figure out why whey protein is making your stomach upset.
Is Your Protein Supplement Giving You An Upset Stomach
Picture this: you just finished a KILLER workout.
Youre headed off the gym floor/track/road/bike, and ready to refuel with a satisfying whey protein shake. You need something to replenish your protein stores, give your muscles plenty of nutrients to build from, and calories to fill the empty gnawing in your stomach.
You make your shake and chug it down, only to experience abdominal pain and discomfort shortly after. Your protein shake may even go straight through you, leaving you dissatisfied and discouraged.
Did you even absorb the protein you needed?
When you have the right protein shake and drink it at the right time, you shouldnt experience these churning protein powder side effects. Some athletes think its normal because its always happened to them, but this should not be the case. With the right protein, and by following a few protein shake guidelines, you should feel refueled and revitalized after a workout and not be running to the bathroom.
If your whey protein is giving you an upset stomach, or youre experiencing some common whey protein powder side effects, this article is going to guide you through the ins and outs of a good protein shake and how to drink it so you digest and absorb it properly .
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How Much Is Too Much
A 2018 research study published in the British Journal of Sports Medicine shows that eating over 1.6 grams per kilogram of bodyweight doesn’t have any additional benefit. That translates to about .72 grams of protein per pound of bodyweight.
Protein drinks can help you hit this number, but some people are convinced that more protein will be better and consume too much. A 2016 paper published in the Royal Society of Chemistry shows that a long-term diet above 2 grams of protein per kilograms of bodyweight per day can mess with your digestive system. Keep your protein intake in check to avoid stomach discomfort.
What Are The Symptoms Of Protein Intolerance
The general complications of protein intolerances leading to protein deficiency are loss of muscle mass, delayed growth, failure to thrive, and a weakened immune system. Affected individuals may have symptoms such as swelling in the legs, face, and other parts, dry and brittle hair, fatigue, and frequent infections.
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It Puts Strain On The Digestive System
Because casein breaks down so slowly, it places a great deal of strain on the digestive system. While many people think their negative reaction to dairy products is due to lactose-intolerance, its very likely that it might actually be the casein. The digestion difficulties could be from your gut lacking the enzymes necessary to digest this type of protein.
Symptoms of this issue can gas, nausea, bloating, and stomach pain.
Whey Protein And Acne
Its not uncommon to see an adolescent bodybuilder with a face full of red, bulbous acne. Many young gym-goers fall into the whey protein mentality, and as a result, they exacerbate their teenage skin issues. Unfortunately for whey protein consumers, the breakouts often dont stop after puberty. Researchers suspect that this correlation may be due to the fact that milk and milk products contain IGF-1, a growth-promoting hormone positively associated with the increase of estrogen factors linked to the appearance of acne. While whey protein does not contain IGF-1, the products that contain whey protein typically do. Even powdered protein supplements often contain milk powder or other derivatives. Its not necessary to invest in expensive and skin-damaging treatments to cure severe cases of acne. For most, its as simple as putting down the milk.
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The Solutions You’re Left With
Okay, so if decadent full-cream milk protein shakes make your poop run faster than Usain Bolt, there’s no need to despair because you do still have a few options.
The first is to simply slow down the rate at which you’re drinking your shake. Gulping it down immediately after a weights session to make sure you’re hitting the “muscle building window” isn’t just bro-science, it’s a recipe for bloating.
The second, according to Patterson, is to take a look at the label of your powder. If it says “whey protein concentrate”, then you may have re-gift it to a friend who can tolerate lactose .
“Depending on why you are not tolerating protein powder will determine the next steps,” suggests Patterson.
“For those who are lactose intolerant, trialling a WPI powder is an option. Soy-based protein powders are an another alternative.”
Then there is the elephant in the room: instead of fretting over the gassy index of some $80 brand of protein powder, you could simply consume more protein in the form of real food.
“In most cases however, recovery nutrition needs can easily be meet from eating whole foods,” says Patterson.
“So it may be better to opt for some poached eggs on toast if youre a morning trainer or a stir-fry with noodles if youre an evening trainer after your session, rather than a protein shake.”
Can Creatine Cause Stomach Ulcers
Creatine can potentially affect the stomach. Stomach problems can be from helico bacteria, ulcers improper digestion particularly if you have not had a scope done to investigate. you can continue to gym whilst having ulcers but ideally you want to treat this as it can lead to bleeding of the stomach.27 août 2013
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Lactose Intolerant Versus Dairy Allergy Quiz
Below are seven questions we at AGN Roots ask customers who are trying to determine the cause of their stomach sensitivities when it comes to consuming whey protein. This is simply a guideline that may help you distinguish between the most common whey protein sensitives, lactose intolerance and dairy allergies.
Read the questions in the first column, then chose which answer best fits your specific experience. Each answer is associated to a most probable cause.
How Bad Is Whey Protein For You
Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey. If you cant tolerate regular whey protein concentrate, isolate or hydrolysate may be more appropriate.17 août 2017
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You’re Chugging It Too Quickly
After a workout you’re totally starving we get it. But knocking back your shake like you’re at a bar can make your stomach churn and bring on those nasty protein powder side effects. “Eating too quickly can promote overeating and, in some cases, swallowing extra air, both of which can contribute to bloating and stomach upset,” says Smith.
For Most Athletes Supplementing With A Good Protein Shake After A Workout Is Just As Important As Warming Up Before A Workout However Not All Proteins Are Created The Same And Digestive Issues Such As Bloating Cramps And Frequent Trips To The Bathroom Are All Too Commonly Associated With The Consumption Of Whey Protein
Protein is essential for our active lifestyles in order to build and repair muscle tissue and when consumed correctly, protein supplements can be the catalyst to help you achieve your weight and fitness goals. While many people turn to whey protein in order to satisfy their protein needs, it can end up causing more harm to their health than good.
So what exactly is whey protein and what can happen when consuming it?
Whey protein is the byproduct of the process of turning milk into cheese. The negative side effects caused by whey protein include stomach cramps, excessive gas, irregular bowel movements, nausea and headaches. These symptoms are all closely associated with food allergies and intolerances. People have also reported having an inflammatory immune response such as congestion and mucous build up as a result of consuming whey protein and while many try to live with such symptoms and brush them off, they are not to be overlooked.
It is vital to address these issues and eliminate anything that is causing you pain or discomfort. Even more so, it is said that taking whey protein for an extended period of time can increase the risk of developing kidney disorders, including kidney stones.
Who is likely to experience these symptoms and why?
Tips to beat the bloat and have a happier healthier gut
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The Artificial Sweeteners In Your Protein Cause Bloating
Some people will think that because they have symptoms of sensitivity when consuming whey that that is the allergen their body is dealing with when it can actually be the sweeteners and additives. Sucralose, aspartame and other unnatural sweeteners and flavors can cause the same inflammation symptoms and prevent your body from [properly digesting the nutrients. Try to find a protein powder that is sweetened with stevia, monk fruit, or other natural sweeteners and that uses natural flavors. For example the Nexpharma Whey Isolate uses Dutch Cocoa powder to add the milk chocolate flavor to the protein rather than an artificial flavor formula.
You Drink It Too Soon After Finishing Your Workout
Allowing your body to cool down for a few minutes before consuming your post-training shake will help absorb the nutrient.
Your digestive system slows down during strenuous exercise because your body’s energy is focused on your brain and the muscles you’re working out.
Although experts recommend consuming your protein shake during your anabolic window, which is 30 to 45 minutes after your workout, that doesn’t mean you should start drinking the shake as soon as your last rep is completed.
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You Drink It Too Quickly
Its no surprise that after you finish a challenging workout, youre hungry!
A liquid protein shake is easy to chug down rapidly. Doing this, however, can overwhelm your digestive system and cause your whey protein to give you an upset stomach. Not only that but when you drink something super quickly, you are likely also swallowing air. This can cause bloating and abdominal pain.
To avoid feeling completely ravished after a workout, be sure to fuel up with a good pre-workout meal 1-2 hours before your exercise.
If youre an endurance athlete, you may also consider consuming a highly-digestible electrolyte/protein supplement during your actual workout. This will keep your energy stores from being completely depleted during your workout and will likely help you reach your goals more easily.
The Importance Of Protein
Think of protein as a building block for your muscles. When you ingest protein your body breaks it down into amino acids, which then float around your bloodstream. Those amino acids can then combine to form muscle tissue wherever it’s needed.
Since muscle is built from protein, it’s important to eat protein if you want to build muscle. Meat from animals is abundant in protein. Lean protein sources like chicken and fish are low in fat, whereas red meat sources like beef are high in fat. Plant sources of protein include quinoa, nuts, beans and tofu.
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Supplement For Muscle Building
Proteins are the building block of muscles. Its much of universal truth. Almost everybody knows it.
At least, people who engage in bodybuilding know the importance of protein in muscle growth.
They most often use whey protein concentrate to supplement their diet. This covers up for the lack of essential amino acids in their diets.
Lactose Intolerance To Whey
Lactose, the sugar found in milk products and milk, is also present in whey-based protein powders. If you have lactose intolerance and consume protein powder that contains lactose, you are likely to experience digestive symptoms. You may experience bloating or flatulence, or have a bout of diarrhea just as you would after you consume milk/milk products. Abdominal pain and nausea may also affect you.2 If youre lactose intolerant, you could try lactose-free protein powders to avoid these side effects.
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You Cant Tolerate The Sweetener
Many protein powders are sweetened with sugar alternatives like sugar alcohols to keep calories low. Sure, they taste sweet without the caloriesbut your body cant absorb them very well, which is also why they can make you sick when theyre packed into your powder. Ingredients to avoid: Sorbitol and maltitol , and isolated fructose .
If youre not willing to spend calories on natural sweeteners like whole fruit or honey, stick to artificial sweeteners, which are different from sugar alcohols, Hertzler says. Artificial sweeteners are typically used only in milligram quantities due to their intense sweetening power, lessening the chances that they would be causing gastrointestinal symptoms, says Hertzler. And while its certainly possible that you have a sensitivity to one of these chemicals, theyre generally much easier on your system. Common versions are sucralose and aspartame.
The fix: Make sure you know what sweeteners are in your protein powderand if youre looking to switch, you might want to try something sweetened differently.
Your Guide To Whey Protein Side Effects
Have you experienced stomach or other issues and believed them to be the result of your protein supplement? If so, you would not be alone.
It’s relatively ubiquitous to experience some gastrointestinal unease and varying intensity levels when consuming whey protein supplements. If this sounds familiar, you may then be curious if your sensitivity is due to one of the following.
- Whey protein allergy
- Lactose intolerance or sensitivity
- Quality of the whey and digestibility
While whey protein undoubtedly has numerous health benefits, it does offer its own set of side effects depending on the above.
In this comprehensive guide, we’re going to go over everything that you need to know about whey protein side effects and potential sensitivities. Let’s first start at the beginning.
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Protein Timing And Digestive Problems
Since protein can be taxing on your digestive system, you shouldn’t have it too close to an intense workout or athletic competition. When you exercise your blood flow is diverted away from your internal organs and out to your muscles. When this happens, your digestive system doesn’t get the resources it needs to properly digest food.
That can cause stomach discomfort. Try taking your protein supplement at least two hours before exercise to give it time to digest. You can also save it for after your workout, when your blood begins returning to your digestive system.
Protein Powder For Sensitive Stomachs: 10 Workout Supplement Ingredients To Avoid
Have you ever experienced stomach cramps, bloating, or other unpleasant side effects after your workout? The culprit could be your protein drink.
Luckily, there are some great options when it comes to protein powder for sensitive stomachs.
Whether you have a sensitive stomach or not, the wrong ingredients – or even just too much of some ingredients – in your powder or liquid protein can cause an upset stomach.
Just like with our food, we should be reading all of our supplement labels thoroughly. Not only that, but we should strive to understand how those ingredients interact with our bodies.
To help you out along the way, we put together the 10 most common ingredients found in workout supplements that cause an upset stomach.
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Not All Protein Supplements Are Created Equally
These are just a few and given that we produce our own protein supplements weve heard quite a few different reasons why people choose not to use protein supplements. And for good reason mind you in fact were on your side. Which is why we create our own supplements.
The first thing Id like to point out is, Not All Protein Supplements are Created Equally. The problem is, most people feel that a protein supplement is a protein supplement. Few look at brand names, less look at ingredients, in fact, in most cases when someone looks at anything other than the price, its the protein content.
But just because it says 20g of protein doesnt mean your body is actually getting that much protein. If a product is full of toxins, like so many are if your body isnt able to digest the protein then you arent getting 20g of protein like the container says. Youre getting much less.
The first thing you need to do is read the ingredients. Head down the isle of your fav supplements store and pick up some of the protein supplements and look at the back of the container. Im not talking about nutrition value, Im not talking about calories per serving, Im talking about the ingredients and whats actually in the product.
If theres a long list of ingredients that youre arent able read, pronounce, or spell, we recommend putting it back on the shelf.
You may also want to read a different article we wrote about called Protein Powder and Superior Ingredients.