The benefits of increasing the protein in your diet are endless, and that is why more and more people are turning to protein powder.
However, a lot of people are finding one large drawback, which is that their protein shakes have them running to the bathroom more often than they were before.
So the question is: do protein shakes make you poop, and why?
Benefits Of Protein Powder
Protein is very important when it comes to natural bodily functions. Protein can help with building muscle, repairing tissues, making enzymes and hormones.
There are many reasons to increase your protein intake including the following benefits: (Source)
Weight Management
One of the most sought after benefits of protein powder is weight management.
This is because protein can help you feel fuller longer and fills you up with smaller portions. This leads to less snacking and smaller meals which helps with weight management.
Muscle Growth
Protein is extremely essential for muscle growth and those who want to build muscle often consume protein shakes after their workouts.
Research shows that protein combined with a weight lifting regimen can increase muscle growth faster than those who lift without taking additional protein. (Source)
Exercise Recovery
In addition to muscle growth benefits, protein is also very valuable when it comes to recovering after exercise.
This means that after taking protein powder, you will recover faster and be ready for the next workout.
Nutritional Value
Protein is an important nutrient that is needed for the body.
Some people can find it difficult to get the daily recommended dose of protein in their normal diet, and that’s where protein powder can come in handy.
Types Of Protein Powder
There is more than just one type of protein powder to choose from, and that can make it difficult to make a selection that is right for you.
These types include:
Whey
Whey protein is the most common type of protein that is available on the market.
Whey is a water-soluble milk protein that contains all of the amino acids that the body requires.
Whey protein is absorbed by the body quickly and easily.
Casein
Rich in glutamine, which is an amino acid that helps speed up muscle recovery, Casein is a protein that also comes from dairy.
This means that it is not suitable for those who have milk allergies or are vegan.
In addition, Casein is absorbed more slowly by the body so is best taken at night.
Soy
For those who do not consume dairy, soy is a great alternative.
Soy protein also contains all the essential amino acids needed by the body.
Pea
Many protein powders that are plant-based contain pea protein.
Pea protein is a high quality alternative to both soy and dairy based proteins.
It is also a good source of the amino acid arginine.
Hemp
Perfect for those with dairy or soy allergies, hemp protein contains essential fatty acids and is a complete protein.
Why Do Protein Powders Make You Poop?
If your body is not used to protein powder, you might notice some differences in your bowel movements.
The reason for this is because there are ingredients contained in protein powders that can be challenging to digest.
These ingredients include:
Food Additives
Most protein powders contain food additives such as stabilizers, sweeteners, thickeners, emulsifiers, and flavors.
Because these types of ingredients are not real and natural food, they can be hard to digest.
This can cause an increase in the liquid in your stool which is a known cause of diarrhea.
Dairy
Dairy can also be difficult to digest, which makes protein powders such as whey and casein hard to digest.
This can be even more challenging for those who are lactose intolerant.
Sugar Alcohols
Sugar alcohols are also resistant to digestion, which can cause a laxative effect and make you poop.
These sugar alcohols include erythritol, sorbitol, and xylitol.
Insoluble Fiber
Some of the vegan options can also make you poop.
This is because they naturally contain high amounts of insoluble fiber.
This can add bulk to your stool, and if enough is eaten, it can make you poop.
Protein Options
There are many options that you can choose from when you are looking for protein options.
These include:
Even though protein powders can make you poop, they are a great addition to your diet if taken properly.
If you are experiencing increased discomfort with your chosen protein powder you can change the type you are taking or consult with your doctor for the best options.
LifeHacker Guy Greens Recommendation
Some Call This An "Extreme" Step...
Most super greens supplements are disappointing.
I learned this the hard way. After creating this blog in 2018, I spent months buying and testing all the most popular brands.
I wasn’t happy with the results so I did something you might call "extreme"....
In 2019 I created my own brand that ticks every single box of what I look for in a super greens product:
- No hidden ingredient amounts - we have full disclosure labelling, so you know EXACTLY whats inside
- Ingredient amounts that make a difference - we include the minimum effective amounts supported by research, and most of the time, MORE
- Ingredients that help immunity, boost mental clarity and shake off brain fog - making for a much more productive and happy lifestyle
No more worrying about ineffective ingredients or too low dosages. I finally have a product I KNOW does the job it’s made to do.
I use it every day and, after years of battling Chronic Fatigue Syndrome (CFS), I now have my energy (and my life!) back.
The good news? I made my brand available to the public so you can see and feel the difference for yourself.