You may wonder, “Why do protein shakes give you diarrhea on your initial dose?” If you’ve tried several different types, you’ve probably experienced unpleasant side effects, from stomach aches to nausea. It’s natural for people to experience some diarrhea after taking protein supplements. However, this isn’t always the case. In some cases, this can be caused by a mixture of factors, including artificial sweeteners.
One of the most common reasons protein shakes cause diarrhea is the sugar content. While you want to consume protein to increase your muscle mass, you shouldn’t put it into your system when you don’t have enough fiber. Besides causing constipation, sugar will also make your bowel movements loosen. Fructose is a sugar found naturally in fruits and can make you sick. So, if you are sensitive to fructose, read the labels and avoid protein powder with sugar.
If you’re concerned that protein shakes might cause diarrhea, check the ingredients list. Many protein powders contain lactose, a dense dairy product that can affect your digestive system. A whey shake with 6g of lactose may give you diarrhea. But don’t panic! There are ways to minimize this problem, including plant-based protein shakes. For those who don’t want to avoid dairy, you can also opt for a plant-based protein powder.
Before taking a protein shake, wait 30-60 minutes after working out. This will give your body time to transition from exercise mode and absorb nutrients without causing stomach pain. If you exercise right after a protein shake, your body will have less time to process it, and you will have to wait until it has fully digested the protein. Otherwise, it may lead to a case of constipation.
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