Always be sure to consume a balanced diet with plenty of fruits and vegetables (even when trying to lose weight) to avoid nutritional deficits. If using whey protein in place of whole food, (for weight loss), it may also increase one’s risk of nutritional deficiencies. Whey protein is by far the most common type of protein athletes consume.īut is it the best option for you? Although whey protein does have benefits as a post-workout shake, it comes with a list of side effects for a large majority of users. If you’re following all the guidelines above and still experiencing stomach duress after a workout, it may be time to look more closely at the type/brand of protein you are consuming. How to Choose The Right Post-Workout Protein Supplement This will keep your energy stores from being completely depleted during your workout and will likely help you reach your goals more easily. If you’re an endurance athlete, you may also consider consuming a highly-digestible electrolyte/protein supplement during your actual workout. 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. This can cause bloating and abdominal pain. Not only that but when you drink something super quickly, you are likely also swallowing air. Doing this, however, can overwhelm your digestive system and cause your whey protein to give you an upset stomach. It’s no surprise that after you finish a challenging workout, you’re hungry!Ī liquid protein shake is easy to chug down rapidly. It’s important to be aware of your body’s protein absorption rate or you’ll just be wasting your money on a supplement you drink but don’t absorb properly. Not only that but your body is only capable of digesting a certain amount of protein at a time (generally between 25-35 grams per meal). Protein is a difficult macronutrient for the body to digest, and if you take too much at once, it is almost guaranteed to cause digestive distress, especially after heavy exercise. If you had a particularly difficult workout, you may be tempted to add another scoop of powder to your post-workout shake. In the case of post-workout protein, more is not always better. Waiting 30 minutes to take your post-workout protein is a good rule of thumb to ensure adequate time for your body to “settle down” and get back into rest-and-digest mode. This means if you start eating or drinking right away, your stomach may not be ready. After you finish a workout, it takes some time for the digestive system to start up again. Your digestive system slows down to the bare minimum during challenging exercise. When you work out, most of your body’s energy goes to supporting your muscles, limbs, and brain as they take you through your exercise routine. While you want to refuel soon after a workout, drinking your protein shake too soon can lead to digestive upset. Even if you’re using a high-quality, digestible protein, the way you drink it may be causing trouble inside your digestive system. Why Your Protein Shake May Be Giving You An Upset Stomachįirst, let’s talk about a few reasons your post-workout protein shake may be causing an upset stomach. If your whey protein is giving you an upset stomach, or you’re 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 (and without discomfort). 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. Some athletes think it’s normal because it’s always happened to them, but this should not be the case. When you have the right protein shake and drink it at the right time, you shouldn’t experience these churning protein powder side effects. Your protein shake may even go straight through you, leaving you dissatisfied and discouraged.ĭid you even absorb the protein you needed? You make your shake and chug it down, only to experience abdominal pain and discomfort shortly after. 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’re headed off the gym floor/track/road/bike, and ready to refuel with a satisfying whey protein shake. Picture this: You just finished a KILLER workout.
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