As a fitness enthusiast who regularly consumes protein powder after workouts, I recently discovered the negative impact it had on my digestive health. After researching molecular nutrition, I realized that protein powder can be difficult to digest due to its high concentration of protein.
Registered nutritionist Jessica Shand explains that poor quality protein sources, added sugars, synthetic flavorings, and gums can irritate the gut lining. Additionally, proteins with dairy-based ingredients like whey or casein can be problematic for those with lactose intolerance or sensitivity.
Consuming too much protein powder can lead to bloating, discomfort, and digestive distress due to undigested proteins producing gas in the stomach. Some protein powders also contain artificial sweeteners that can disrupt the gut microbiome, causing severe allergies like hay fever.
To ensure quality protein powders, Shand recommends checking labels for recognizable ingredients, avoiding artificial additives, and opting for organic or responsibly sourced ingredients. She suggests choosing unflavored or naturally flavored powders with third-party testing for heavy metals and contaminants.
For those who still want a quick way to consume protein after workouts, alternative options include amino acids, which are smaller in molecular weight than proteins and can be easily absorbed. Amino acid supplements come in two forms: EAA and BCAA. Focusing on whole foods that are high in protein, such as organic eggs, wild-caught fish, grass-fed red meat, legumes, quinoa, and nuts, is also recommended.
While cutting protein powder from my diet was the right choice for me, it’s essential to note that not everyone will experience digestive issues with protein supplements. If you’re experiencing problems, your supplement regimen might be the first place to look.
Source: https://www.vogue.com/article/i-stopped-drinking-protein-powder