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3 reasons your protein powder is making you bloated


Bloating after consuming protein powder is incredibly common. It all comes down to the artificial ingredients in most protein powders on the market. For some, it can also be lactose intolerance, and for others, just consuming too much protein. Switching to a natural protein powder with no artificial ingredients has helped many of our customers to relieve digestive issues.
  1. You are simply consuming too much protein

Strength training doesn’t just mean you try and eat as much protein as possible and that’s it. There is such a thing as too much protein.

“Extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer 2. Whey (lactose intolerance)” according to a 2013 report: Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults.

So how much protein is recommended? It does depend on your energy expenditure and other factors, however a benchmark is that a sedentary adult should be getting 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

For those of us that are trying to build muscle, the recommended amount of protein for “a person that lifts weights regularly or is training for a running or cycling event” is between “1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight” according to MDLinx.

  1. You are lactose intolerant

The amount of lactose in whey protein powders differs. If you’re buying whey, which still seems to be the majority of people at the moment, the lactose in the protein gives some people problems when they digest it.

As a result, some people “experience symptoms such as bloating, gas, stomach cramps and diarrhea. But most of these side effects are related to lactose intolerance. Lactose is the main carb in whey protein” according to an article by Healthline.

The same articles states that “people who are lactose intolerant don’t produce enough of the enzyme lactase, which your body needs to digest lactose. Moreover, lactose intolerance is incredibly common and can affect up to 75% of people worldwide”.

For those of you who are, or suspect you are lactose intolerant, you could try switching to a whey protein isolate powder which is more refined are has less fat and lactose in it. Alternatively, you can avoid the problem altogether by opting for a great tasting vegan protein powder like SB nutrition’s.

  1. The artificial ingredients in your protein powder

I have said this before and I will say it again. The quality and purity of your protein powder really matters. Some are really low quality. If you’re buying from big brands, it is more than likely they are using an array of manufacturing sites around the world to make the protein. These centres will differ in terms of quality control and other ingredients are likely to make their way into your powder.

The sad truth is that most protein powders, even those that market themselves as ‘clean’ and ‘free of nasties’ still use artificial sweeteners like sucralose, or artificial ingredients such as dextrin, maltodextrin and Acesulfame K. These ingredients are often used to thicken protein shakes or enhance its flavour. However, because they are not natural, continuously consuming these ingredients can cause the following symptoms over time:

  • Increased bowel movements
  • Acne
  • Nausea
  • Headaches
  • Bloating
  • Reduced appetite
  • Constant fatigue

There are not many completely natural options for protein powders available on the market, however, SB nutrition is a brand you can trust completely.

The reason for creating this brand was to cater for those people who suffer from stomach problems such as bloating when consuming their protein powder. By using only natural ingredients and a range of natural antioxidants, this protein powder also fights inflammation. The pea protein isolate we use contains all nine essential amino acids, making it great for muscle building and recovery. What’s more is that our ingredients are all tested for heavy metals.

You can check out SB nutrition’s protein powder here.

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