On average, 0. If you take in too much of any macronutrient the total volume of food may be fine but your digestive enzymes may not be able to cope. The resulting backlog of whey could cause indigestion, abdominal pains or bloating, until your body processes the accumulated protein. Whey protein powder can also cause constipation if not drunk with enough water.
Mix your protein thoroughly with plenty of water and drink lots of additional H2O before and after you drink your shake to assist your bowels.
Try different forms of whey in varying amounts to see what works best for you. Some people simply cannot tolerate even a high-quality hydrolyzed protein.
Body type categorization brings out the worst in everyone. Are you peach? It makes Connect with us. Inulin A natural fiber found in asparagus, jicama and onion. Artificial sweeteners Sucralose is well tolerated by most and stevia is usually considered the safest of all, but everyone reacts differently. Too much of a good thing One shake a day might be fine for you, but three might not. Isolated fructose can also trigger protein shake nausea in some people.
Although inulin is a natural fiber found in many plants, gulping down large quantities of the stuff in your protein shakes could leave you with digestive woes.
It's not digested or absorbed by the body; instead, it goes through to your bowels to feed digestive bacteria that help your body process fats and break down other ingredients for improved bowel function.
Too much inulin causes flatulence, cramping, diarrhea and nausea. As you pound out your last reps at the gym, your body might yearn to pound down a protein shake as soon as the last weight gets settled in the rack; however, gulping the concoction down too fast can leave you retching.
Your blood flow has focused on going to your muscles , not your digestive tract, while you were working out, so drinking too soon can give you protein shake nausea. Give your body a few minutes to recoup before lifting the shake to your lips.
And when you do, sip it — don't slam it down. The shock on your digestive system as it gets suddenly flooded can make it come right back up or leave you with a sour stomach. That rich, creamy protein shake mixed up with a banana, almond butter and other ingredients could just be creating a confusing sludge in your stomach that leaves it grumbling.
Although it's tempting to add ingredients when replacing a meal with a protein shake, there's no need to make things more difficult on your stomach. Eating a proper meal makes your digestion work to break down food, thus burning more calories. Remember, your protein shake is a supplement: Mix it with plenty of water and avoid the temptation to add extra scoops to the glass, and you're less likely to end up feeling like things are turning to concrete in your stomach.
Your nausea might just be due to the fact that you're getting too much. It's easy to partake in too much of a good thing with the convenience of protein powder in today's busy world. Use the USDA's online daily recommended intake calculator to determine how much protein your body needs. Although the average person needs 0. If your stomach starts to rumble when you even think about mixing up a protein shake, it might be time to switch it out for a plant-based protein powder.
Serves: 2 Nutrition: calories, 4. Sometimes you're just not in the mood for oatmeal, no matter how good it is for you. This smoothie blends plenty of antioxidant-rich blueberries with oats to ensure you still get the benefits and stay full all the way through to lunchtime.
Get the recipe from Creme de la Crumb. Serves: 2 Nutrition: calories, Frozen bananas and peanut butter team up to give this smoothie a rich, milkshake-like consistency that will make you think it's sinful. When you use unsweetened almond milk, though, it has some protein without sky-high sugar counts found in other smoothies. Get the recipe from Cooking Classy.
Serves: 1 Nutrition: calories, 3. We used the blogger's favorite combo of vibrant, fresh parsley and mint in our calculation, and ditched the coconut water for plain old H2O. You'll save over 15 grams of sugar by making the same swap. Start the day with this sip and you're well on your way to getting all your vitamins and minerals—deliciously. Get the recipe from The First Mess. Serves: 1 Nutrition: calories, 7.
Swapping in unsweetened coconut milk for the canned variety will save you over a day's worth of saturated fat without sacrificing the nutty, tropical flavor and creamy texture.
The sugar in this drink comes entirely from raspberries and a banana, natural sources that are a healthy way to indulge. Top your drink with a tablespoon unsweetened shredded coconut we calculated for it and a drink umbrella for the full experience. Serves: 2 Nutrition: calories, 0. Packed with essential vitamins and nutrients, this smoothie isn't meant to be a meal, just a health booster.
Mint, pear and ginger keep the kale from being too bitter and blending it rather than juicing ensures you get a filling dose of fiber with your nutrients.
Get the recipe from Running to the Kitchen. Serves: 2 Nutrition: calories, 3. This smoothie may taste like dessert, but it won't have the same waist-expanding effects. Frozen banana adds creamy texture without interfering in the classic dessert flavor you love.
Want something a little more indulgent? Add a pitted date for natural sweetness and a richer texture. Get the recipe from Gimme Some Oven. If you're looking for meal-replacement smoothie, look no further. This one's overflowing with protein from rich almond butter and antioxidants from frozen blueberries. With over 18 grams of protein and a hefty dose of fiber, cravings won't come crawling back an hour later.
Get the recipe from Love and Olive Oil.
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