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Protein shakes are a popular dietary supplement for fitness enthusiasts aiming to build muscle. While they can be a convenient way to increase protein intake, they may also cause gastrointestinal issues such as diarrhea. Various factors contribute to this, including lactose intolerance, sensitivity to ingredients like sweeteners or gluten, and consuming shakes too soon after a workout or drinking them too quickly. High sugar content, particularly fructose, can also trigger diarrhea. To alleviate these issues, individuals can opt for lactose-free or plant-based protein sources, choose shakes with lower sugar content, and be mindful of the timing and speed of consumption. Consulting a healthcare professional is advised to address specific concerns.
| Characteristics | Values |
|---|---|
| Cause | Lactose intolerance, sensitivity to ingredients such as sweeteners, drinking too soon after a workout, drinking too quickly, too much sugar, food intolerances or allergies |
| Prevention | Choose a hydrolyzed formula, drink plenty of water, monitor portion size and timing, choose a shake with low/no sugar and without artificial sweeteners, choose a lactose-free or nondairy shake, consult a doctor or dietitian |
| Treatment | Stay hydrated, drink fluids and take over-the-counter anti-diarrheal medicine, consider alternative sources of protein such as whole foods |
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What You'll Learn
Lactose intolerance
Muscle-building drinks, such as protein shakes and supplements, can cause diarrhoea due to various reasons. One of the most common causes is lactose intolerance or sensitivity to lactose, a naturally occurring sugar found in dairy products. Lactose intolerance arises when the body reduces its production of the lactase enzyme, which breaks down lactose into simple sugars (glucose and galactose) that can be easily absorbed into the bloodstream. This reduction in lactase enzyme production can occur due to primary lactose intolerance, which develops in adulthood, or secondary lactose intolerance, resulting from a small intestine-related illness, injury, or surgery. Certain medical conditions, such as celiac disease (gluten intolerance), bacterial overgrowth, or Crohn's disease, can also contribute to secondary lactose intolerance.
The symptoms of lactose intolerance typically appear within 30 minutes to two hours after consuming lactose-containing products. These symptoms include nausea, vomiting, abdominal cramping, diarrhoea, gas, and bloating. It is estimated that about 65% of people have some reduced capacity to fully digest lactose, with this number reaching up to 90% in specific populations, including individuals of Jewish, Italian, West African, Greek, and Arab ancestry. However, lactose intolerance is less prevalent in people of Northern European descent, affecting only about 5%.
If you suspect lactose intolerance, it is recommended to eliminate lactose from your diet completely and then gradually reintroduce small amounts of low-lactose or fermented dairy products to assess your tolerance. Fermented dairy products like kefir and yogurt, as well as low-lactose dairy options such as cheese, butter, and cream, may be better tolerated by individuals with lactose intolerance. Additionally, consulting a doctor or registered dietitian can help determine food intolerances or allergies and provide alternative protein options or supplements tailored to your needs.
It is worth noting that other factors can also contribute to diarrhoea caused by muscle-building drinks. These factors include consuming the drinks too soon after a workout, drinking them too quickly, or using specific protein sources such as whey protein, which has lower digestibility and can cause digestive issues. The presence of artificial sweeteners and high sugar content, especially fructose, in some muscle-building drinks can further trigger stomach problems. To alleviate these issues, choosing lactose-free or alternative protein sources, such as hemp protein, and consulting healthcare professionals for guidance on whole food protein sources and dietary adjustments are recommended.
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Timing and speed of consumption
The timing and speed of consumption of muscle-building drinks are crucial factors in preventing diarrhoea. It is recommended to wait a while after working out before consuming a protein shake, as drinking one too soon after a workout can lead to digestive issues, including diarrhoea. This is because exercise impacts the digestive system, delaying small bowel transit and compromising intestinal absorption. Allowing your body time to recover its homeostasis before consuming a shake may help prevent stomach upset.
The speed at which you consume your muscle-building drink can also contribute to diarrhoea. Drinking a shake too quickly can upset your stomach, as liquids are easier to consume quickly compared to solid foods. It is important to be mindful of your consumption speed and make necessary adjustments based on your individual needs.
In addition to timing and speed, the quantity of the drink and the timing of your consumption relative to your workout can also impact your digestive system. Consuming large quantities of muscle-building drinks, especially soon after a workout, can lead to diarrhoea. It is recommended to be mindful of portion sizes and give your body time to recover before introducing additional nutrients.
It is worth noting that individual factors, such as food intolerances or allergies, can also contribute to diarrhoea. Consulting a doctor or registered dietitian can help identify any underlying causes and recommend alternative protein sources or supplements.
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Food intolerances or allergies
Food intolerances and allergies can cause diarrhoea. Food intolerances occur when a person has difficulty digesting a certain type of food. Symptoms may develop hours or even days after eating the trigger food. Food intolerances tend to be lifelong inconveniences with unpleasant symptoms, but they are not life-threatening like food allergies. Food allergies, on the other hand, involve an inappropriate immune reaction to a seemingly harmless, non-pathogenic substance. The body reacts to the substance as if it were fighting a disease-producing microorganism.
Lactose intolerance is the most common food intolerance. People who are lactose intolerant do not produce sufficient quantities of the enzyme lactase, which helps digest the sugar found in milk and other dairy products. Undigested lactose lingers in the intestine and ferments, causing abdominal pain, bloating, diarrhoea, and flatulence. Other common food intolerances include histamine intolerance and non-celiac gluten intolerance. Histamine intolerance is caused by an inability to break down naturally occurring chemicals found in foods like cheese, pineapples, bananas, avocados, chocolate, and red and white wines. Non-celiac gluten intolerance, or wheat intolerance, is also believed to be quite common, with patients reporting symptoms of bloating, dissatisfaction with stool consistency, abdominal pain, and tiredness.
If you suspect that you have a food intolerance or allergy, it is important to consult a doctor or registered dietitian. They can conduct tests, such as a hydrogen breath test for lactose intolerance, or recommend keeping a food diary to track meals and symptoms. Based on the results, they can recommend alternative protein options or supplements to minimise the risk of experiencing diarrhoea.
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High sugar content
Muscle-building drinks, also known as protein shakes, are a popular dietary supplement for gym-goers aspiring to gain muscle mass. They are typically made from whey protein, which is a byproduct of the cheese-making process. Whey protein is derived from cow's milk and contains varying levels of fat and protein.
While protein shakes can be a convenient way to increase protein intake, they may also cause gastrointestinal issues such as diarrhea. One reason for this could be the high sugar content found in some shakes. Ingesting large amounts of sugar at once can trigger diarrhea, according to Harvard Health Publishing. Additionally, the presence of artificial sweeteners in these drinks can lead to similar gastrointestinal issues, including gas, bloating, and diarrhea.
To avoid these issues, it is recommended to opt for protein powders or shakes with low or no sugar. Reading the labels carefully and choosing products without artificial sweeteners can help prevent diarrhea and other side effects. It is also suggested to consume protein shakes in moderation and maintain a balanced diet with sufficient protein from various sources, including whole foods such as lean meats, eggs, legumes, nuts, and seeds.
It is important to note that everyone's body is unique, and individual tolerances may vary. Consulting with a healthcare professional or a registered dietitian can help determine any food intolerances or allergies that could be contributing factors. They can provide guidance on alternative protein sources and supplements tailored to specific needs.
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Alternative protein sources
When it comes to building muscle, protein is essential. It is the building block for muscle repair and growth, and it helps repair damage to strengthen muscles.
Animal proteins, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids required by the body and are the highest-quality protein sources.
However, if you follow a plant-based diet, there are still plenty of protein sources to support muscle growth. While most plant-based proteins do not contain all the essential amino acids, you can ensure you are consuming a healthy mix by including a variety of plant-based proteins in your diet.
Plant-Based Proteins
- Quinoa: This South American grain is often celebrated as a "superfood" as it is packed with nutrients that support overall health, including muscle health. Quinoa contains all nine essential amino acids, making it a complete protein source.
- Soybeans and Tofu: Soy protein is considered one of the best plant-based proteins for muscle building. Tofu, made from soy milk, is a good source of calcium, which is important for muscle function and bone health.
- Maize: Maize is another plant-based protein that may be effective for muscle building.
- Peas: Pea protein is often used in protein powders and provides an alternative to animal-based proteins.
- Beans: Many different types of beans can be part of a diet for lean muscle gain. For example, kidney beans contain around 15 grams of protein per cup (about 172 grams) of cooked beans.
- Chickpeas: The protein in chickpeas is considered lower quality than that in animal sources, but it can still be part of a balanced muscle-building diet.
- Peanuts: Peanuts contain a mix of protein, fat, and carbs. A 1-ounce (28-gram) serving provides 7 grams of protein and 6 grams of carbs, along with unsaturated fat. Eating peanuts can be a good way to get extra calories and nutrients to support muscle gain.
- Buckwheat: Buckwheat is a seed that can be ground into flour. It provides protein, fiber, and other carbs, along with vitamins and minerals like B vitamins, magnesium, manganese, and phosphorus.
Animal-Based Proteins
- Chicken Breast: Chicken is one of the most popular lean protein options for muscle building. It provides high-quality protein without excess fat, making it ideal for calorie-conscious individuals.
- Turkey Breast: Turkey offers lean, high-quality protein that is great for muscle building. It is also packed with B vitamins, which help convert food into energy.
- Eggs: Eggs are a complete protein source, containing all nine essential amino acids needed for muscle growth and repair. They are also rich in leucine, a key amino acid for muscle building.
- Dairy: Whey, milk, and casein are the only protein sources with a higher constituent of essential amino acids compared to human muscle itself. Dairy proteins are, therefore, an excellent choice for muscle building.
- Lean Meats: Various lean meats, such as pork tenderloin, beef, and jerky, can be excellent sources of high-quality protein while being lower in fat.
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Frequently asked questions
Yes, muscle-building drinks, also known as protein shakes, can cause diarrhea.
There are several reasons why muscle-building drinks may cause diarrhea. One common cause is lactose intolerance or sensitivity to other ingredients such as sweeteners. Drinking muscle-building drinks too soon after a workout, drinking them too quickly, or consuming too much protein can also lead to diarrhea.
Hemp protein is generally easier to digest and less likely to cause diarrhea. You can also try plant-based proteins like pea, soy, or rice protein, or choose a hydrolyzed formula. Additionally, you can get protein from whole foods like lean meats, eggs, legumes, nuts, and seeds.
If you are experiencing diarrhea, try drinking muscle-building drinks in moderation and waiting a while after your workout before consuming them. You should also check the labels of your muscle-building drinks and choose options with low or no sugar and without artificial sweeteners.
If you continue to experience diarrhea despite trying different types of muscle-building drinks and making adjustments, you should consult a healthcare professional. Chronic diarrhea may require medical intervention to identify the underlying cause.
