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. What happens is that the indigested lactose makes its way to their intestines where it is fermented, and it is this process of fermentation that causes the unwanted side affects. According to the U.
National Library of Medicine, it is estimated 65 percent of the human population has a reduced ability to digest lactose, with some ethnicities like South East Asians having a rate closer to a whopping 90 percent. Many whey protein powders are processed and filtered to remove some lactose before they are packaged and sold, but the amount of lactose present can vary from brand to brand, so is hard to avoid. On top of all this, it is also known that whey protein has the ability to dehydrate your gastrointestinal tract, causing gut malfunction and irregular bowels.
Beat the bloat and avoid unnecessary stomach cramps by using the recommended serving size, waiting 30 minutes after a workout before having your protein shake, drinking it slowly, and most importantly, making the switch to natural plant-based proteins.
Fortunately, we have a large range of high-quality plant-based alternatives available to us including pea protein, rice protein and hemp protein.
Almost all plant proteins contain no allergens and are have soluble and insoluble fibre, making them the gut-friendly option. 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. Fat, carbohydrates and protein are the three macronutrients. Of those three, protein takes the most energy for your body to digest.
In fact, 20 to 30 percent of the energy you get from the protein you eat is spent on digesting the protein itself, according to a paper published in the The American Journal of Clinical Nutrition. The same paper also explains that eating protein keeps hunger at bay longer than fat or carbs. That may be due to the fact that protein-rich foods take more energy to break down and digest than carbs or fat. That also means it can be taxing on your digestive system to eat excessive amounts of protein.
For the average adult, the Dietary Guidelines for Americans recommends getting 10 to 35 percent of your total calories from protein. This recommendation is vague, which is why some health professionals recommend calculating your protein needs based off your weight.
An article from Harvard Health Publishing recommends eating 1 gram of protein per. All you have to do is multiply your bodyweight in pounds by.
If you're lifting weights and trying to gain muscle, your protein requirements might be a little higher. Weightlifting causes damages and makes the protein in muscle break down. To rebuild the muscle you should have a slightly higher protein intake than normal. A research study published in the British Journal of Sports Medicine shows that eating over 1.
That translates to about. Protein drinks can help you hit this number, but some people are convinced that more protein will be better and consume too much. A 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. 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. However, some people feel bloated, report a slight persisting pain in the stomach, and even experience disturbed stool cycles after consuming post-workout whey protein shakes. If you face problems with whey too, these could be the plausible reasons behind it.
These are not properly absorbed and metabolized by the digestive system and get fermented in our intestine, hence, causing bloating and upset stomach. Avoid whey proteins that contain sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, erythritol, isomalt and hydrogenated starch hydrolysates. If you are working out twice a day, 3 scoops will do justice but if you are only hitting weights for mins a day, 3 scoops can make your stomach unhappy. So, more is not always better.
Protein is one of the hardest nutrients to digest and if you choke your stomach with it in a go, bloating and discomfort is bound to happen.
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