by Mara Welty July 25, 2023 6 min read
Protein shakes are an effective way to support muscle growth and strengthening both pre- and post-exercise. That’s because the amino acids present in protein shakes — which include leucine, isoleucine and valine — are essential for muscle repair and synthesis. They also play a crucial role in preventing muscle breakdown.
Depending on the type of protein, powders can contain far more than amino acids, however. Some contain lactose, which can disrupt digestion in certain people who are intolerant to sugar. Others contain digestive enzymes to support breakdown and digestion.
That said, can protein shakes make you constipated? Protein shakes are unlikely to cause constipation. Although, a high-protein, low-fiber diet without sufficient water intake may cause irregular bowel movements.
Protein shakes have gained significant popularity as a convenient and effective way or weight loss support and as a protein supplement. These beverages are commonly used by athletes, fitness enthusiasts and individuals seeking to support muscle recovery and growth.
The beverages are designed to provide a concentrated source of protein and typically consist of protein powder that’s mixed with a liquid, such as:
That said, protein shakes contain a variety of ingredients, with the primary component being the protein source itself. The most common types of protein powder used in protein shakes include:
As stated, protein shakes are often made from whey, casein or plant-based proteins and are generally well-tolerated by most people. To that end, they’re unlikely to cause constipation. Constipation is more likely to occur when there is a lack of dietary fiber or inadequate hydration as a result of, or in addition to, high protein intake.
Lack of Dietary Fiber
Fiber is found in many fruits, vegetables and grains. However, when consumed, the fiber is not absorbed during digestion.
Rather, insoluble fiber (whole grains, nuts and seeds) will pass from the small intestine to the large intensive to be expelled as stool, instead of entering the bloodstream with other nutrients. Soluble fiber (such as fruits and vegetables) can create a gel-like substance in the digestive tract to soften stool and move waste through the digestive system to support regular bowel movements.
While a low-fiber diet does not equate to constipation, it may be a likely cause. This type of meal plan can limit the types of food you consume, including:
By incorporating enough of these foods in your diet, you can help support healthy digestion and may also help prevent constipation. That said, while dietary fiber can increase fecal matter, it’s not necessarily a cure for constipation. If you’re having difficulty passing stools or experiencing constipation, it's important to consider other factors and consult with a healthcare professional.
In some cases, underlying medical conditions, medication side effects, inadequate fluid intake or a lack of physical activity may contribute to constipation.
Inadequate Hydration
Drinking eight to 10 glasses of water a day can help prevent constipation by softening stool and making it easier to pass. Accordingly, it’s believed that inadequate hydration may actually lead to constipation.
In fact, dehydration is one of the most common causes of constipation. If your body does not have enough water, the large intestine will take the water from the food you consume, instead — effectively creating hard stools that are difficult to pass.
High Protein Intake
Do protein shakes cause constipation? If you consume protein shakes as a part of a high-protein diet and neglect to drink sufficient water or consume enough dietary fiber, they can potentially lead to constipation.
While there is no strict definition, a high-protein diet typically involves increasing protein intake to a level higher than the recommended daily allowance (RDA), which is around 0.8 grams of protein per kilogram of body weight (or about 0.36 grams of protein per pound).
High-protein diets are often followed by individuals who are looking to build muscle, support athletic performance or lose body weight and will include:
Essentially, people following a high-protein diet will typically prioritize animal products over dietary fiber, which can cause both diarrhea and constipation. It’s also important to pay attention to the type of protein powder you use: Those with artificial sweeteners, stevia and sugar alcohols can cause gastrointestinal issues, such as constipation and digestive problems. Additionally, whey protein concentrate can contain lactose, since it comes from milk. People with dairy intolerances may find it more difficult to digest this type of protein, which can lead to digestive discomfort and irregular stools. And, in about one-third of cases, constipation can also occur.
To prevent constipation while consuming protein shakes, you can follow these strategies:
In addition to the protein source, protein shakes may include other ingredients, such as flavorings, sweeteners, vitamins and minerals. It’s important to read the labels and select protein shakes that align with individual dietary preferences and nutritional needs.
Benefits of Protein Shakes
Protein shakes offer a range of benefits when it comes to promoting muscle recovery and growth, as well as everyday health. These advantages include:
Do protein shakes constipate you? No, but prioritizing a high-protein diet that’s lacking in dietary fiber and proper hydration can cause gastrointestinal issues and difficulty passing stool. That said, when incorporating a protein shake into your day-to-day, it’s critical to find a well-rounded protein powder that supports full body health, in addition to muscle growth and recovery.
At INVIGOR8, our All-in-One Superfood Shake is crafted with natural protein powder ingredients and eight nutritional complexes to ensure your diet is well-rounded:
For total body support, choose INVIGOR8.
Sources:
Mayo Clinic. Low-fiber diet do's and don'ts
CRUK. Diet, fluid and exercise
WebMD. How Drinking Fluids Can Help You Manage Constipation
Harvard Health. How much protein do you need every day?
VeryWellFit. Why Higher Consumption of Protein Requires More Water
WebMD. Exercise to Ease Constipation
Healthline. The 7 Best Types of Protein Powder
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Our weight-loss products all work great on their own, but they work even better together! Try our Superfood Shake in combination with our Collagen Peptides or Burner Shake to promote healthy weight loss.
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