Protein Shake Complaints: Causes and Solutions for Stomach Pain and Bloating

Protein shakes are a popular choice for anyone looking to increase their protein intake, whether you’re a sports fanatic or just looking for an easy way to get more protein. However, many people experience stomach discomfort after drinking a protein shake. Common symptoms include stomach pain, bloating, and flatulence. What causes these symptoms and, more importantly, what can you do about them? In this blog, we’ll delve deeper into the possible causes of these discomforts and provide tips on how to prevent them.

Why Do Protein Shakes Cause Stomach Pain?

1. Lactose in Whey Protein Shakes

Many people choose whey protein because of its high levels of essential amino acids and its rapid absorption by the body. However, whey protein contains lactose, a milk sugar that can cause stomach discomfort in many people. If your body does not produce enough of the enzyme lactase to break down lactose, you may experience symptoms such as bloating, flatulence, and even diarrhea. This is common in people with lactose intolerance or sensitivity.

Solution:

If you suspect lactose is the culprit, you can switch to a lactose-free whey protein or opt for another form of protein, such as fermented plant-based protein shakes. These alternatives can significantly reduce the chance of abdominal discomfort.

2. Poor Digestibility of Plant Protein Sources

Plant-based protein shakes, such as those made from soy or peas, are becoming increasingly popular due to their sustainability and because they are suitable for people with lactose intolerance. However, these shakes can also cause stomach complaints. This is because plant-based proteins are often made from legumes. Legumes have a natural defense system, which means that the enzymes in our intestines cannot digest legumes well. This can lead to unpleasant intestinal complaints or a bloated feeling.

Solution:

Consider opting for fermented plant proteins. The fermentation process breaks down the complex protein structures, making them easier to digest and less likely to cause discomfort. For example, Faunus Nutrition offers fermented protein shakes that are specifically designed to minimize digestive issues.

3. (Too) Many artificial ingredients and low quality raw materials

We often see that people who experience complaints, they experience them mainly with the cheap and strongly sweetened protein shakes. Sometimes we see protein shakes with up to 25 ingredients. The poor quality ingredients can be poorly digested by our body and the artificial ingredients are in (large quantities / daily consumption) taxing for our microbiome, the intestinal flora.

Because our intestinal flora is affected, this can lead to us experiencing symptoms more quickly, even from products that we can normally tolerate. You can read more about this here .

Solution:

Cheap is expensive, especially when it comes to your health. So try to avoid the (too) cheap protein shakes and supplements. These are often already poor and cheap quality raw materials. In our words, this falls under the 'fast-supplement' market. They do everything they can to sell it as cheaply and at the highest possible 'discount'. This is almost always at the expense of quality.

In addition, it is wise to avoid protein shakes and other products with a laundry list of ingredients. It is best to choose organic products. These are also free of pesticides and do not contain artificial ingredients. Discover it yourself.

3. Too Much Protein and Stomach Complaints

Although protein is essential for the body, too much can lead to digestive problems. When you consume more protein than your body can process, it can lead to delayed stomach emptying, which can cause bloating, nausea, and even abdominal pain. This often happens because excess protein is harder to break down and stays in the stomach longer, which can result in fermentation processes in the intestines.

Solution:

It is important to tailor your protein intake to your personal needs. A general guideline is to consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day , depending on factors such as age, gender, and physical activity. If you find that you regularly suffer from stomach discomfort after consuming a protein shake, consider switching to a fermented protein source. These are pre-digested and easier on our intestines. They also contribute to our gut health through the natural probiotics that come from the fermentation process.

In general, a 'too much protein' is hardly filling. For example, someone weighing 80 kg should consume between 128 and 176 grams of protein per day. That amounts to about 5 - 8 chicken fillets per day. Very few people actually come close to a protein surplus. In general, we almost always notice a shortage of proteins.

How Can You Prevent Stomach Pain From Protein Shakes?

Now that you know the possible causes of stomach pain and bloating after drinking a protein shake, it's time to look at solutions. At Faunus Nutrition, we've done extensive research into the causes of these complaints and how we can optimize our protein shakes for better digestion.

Fermentation: The Key to More Digestible Protein Shakes

One of the most important steps we have taken is fermenting our protein sources. Fermentation is a natural process that uses microorganisms to ferment food, increasing its digestibility and nutritional value. This process has been used for years to make baby food more digestible and can also provide great benefits for adults who use protein shakes.

Benefits of Fermented Protein Shakes:

1. Increased Digestibility: Fermentation breaks down complex protein structures into more easily digestible forms. This not only makes the protein shake easier on your stomach, but also reduces the chance of bloating and other digestive complaints.

2. Better Taste and Texture: Fermenting proteins gives the shake a more neutral taste and a finer texture. No more sandy feeling in your mouth and no more dominant 'cardboard' taste.

3. Higher Nutritional Value: During the fermentation process, the nutrients in the proteins are increased. This means you can get more essential nutrients from your shake, contributing to better overall health.

Tips for Using Protein Shakes Without Complaints

In addition to choosing the right type of protein shake, there are a few more tips you can follow to reduce abdominal discomfort:

• Consume smaller portions: If you find that your stomach gets upset after a large shake, try reducing your portion size and spreading your protein intake throughout the day.

• Drink slowly: Gulping down a protein shake quickly can be taxing on your stomach and promote gas. Take your time to drink your shake slowly.

• Hydration: Make sure to drink plenty of water with your protein shake. This helps the fiber in the shake to digest better and reduces the chance of bloating.

• Try different protein sources: If you find that you continue to experience symptoms, experiment with different protein sources (such as fermented proteins) to see which works best for you.

Conclusion: Protein Shakes Without Worries

If you regularly experience stomach pain, bloating or other symptoms after drinking a protein shake, it is important to find out the cause. Lactose in whey protein, poorly digestible vegetable proteins and too high a protein intake are common culprits. Fortunately, there are solutions available, such as choosing lactose-free or fermented protein shakes and adjusting your protein intake.

At Faunus Nutrition we strive to provide the best possible protein shakes that are not only effective but also gentle on your stomach and intestines. Our fermented protein shakes are specially designed to minimize the chance of digestive discomfort, so you can enjoy your protein intake without any worries.

Discover it yourself with Faunus Nutrition protein powder! The best quality, 100% organic and free of pesticides, with the finest structure and the best choice for your intestinal health!

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Also read our other blogs:

• Fermentation Process: What is it?
• Flatulence from Protein Shakes: What to Do?
• Are Protein Shakes Bad for Your Gut?
• Protein Shakes and Gut Health: What to Look for?