Protein drinks are basically dietary supplements imbibed by athletes, bodybuilders and people interested in weight loss. Composed mostly of liquid protein, the concoctions also commonly contain amino and fatty acids, glutamine, essential vitamins and minerals, and sometimes fiber for bulk. Many products contain creatine, an amino acid thought to enhance the building of lean muscle mass. Drinking protein supplements in moderation may not prove harmful, however, digestive issues from protein shakes can be traced to a variety of factors.
Protein Overload
Adults only need roughly 46 to 56 g of protein each day. Boost your protein intake with shakes and you could experience diarrhea and nausea, since excess protein taxes the digestive system as well as the kidneys. Kathleen Laquale, a licensed nutritionist and certified athletic trainer, notes in an interview for Consumer Reports Health.org that "the body can only break down 5 to 9 g of protein per hour, and any excess that is not burned for energy is converted to fat or excreted." Check the labels of protein drinks to determine the protein levels since stomach woes can occur when daily grams climb into the triple digits.
Lactose Intolerance
Many protein drinks and powders come from whey protein, which is derived from the "curd" or casein of milk. Bloating, diarrhea and rumbling or stomach pain may happen from injesting too much whey protein, especially if you are lactose sensitive or lactose intolerant. Look at the labels on the liquid protein supplements and choose the types with trace amounts of lactose.
Sweetener Sensitivity
If you use protein drinks for dieting or if your bariatric surgeon prescribes protein shakes following weight-loss surgery, find out which type of sweetener the product contains. Sugar alternatives, such as sucralose, aspartame and sorbitol can trigger intestinal cramping, stomach pain and explosive diarrhea. Stomach woes attributed to sugar substitutes can be avoided by using protein drinks sweetened with stevia or agave nectar.
Soy Allergies
Another cause of tummy troubles associated with protein drinks is soy. Soy protein can cause bloating, nausea, and in extreme cases, vomiting and diarrhea. Test whether or not you have a soy allergy by swapping a soy-based protein drink for one featuring another protein source and noting if the digestive symptoms ease up or disappear.
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