Why do protein shakes make me nauseous? - The main reason why protein powders make you throw up might be due to the quality of the product. Other reasons include drinking it too fast, having too many additives (artificial sweeteners and inulin), you are lactose intolerant, or you are drinking it too close to your workout.
Reasons Why Your Protein Shake Is Making You Sick
It Has Low-Quality Protein
It Has Inulin or Sweeteners
You Might Be Taking Too Much Protein
You Drink the Shake Too Fast
You Might Be Lactose or Protein Intolerant
You Drink It Too Close to Your Workout
Choosing A Whey Protein That Doesn’t Make You Nauseous
- Make sure it is composed of at least 75% protein.
- In this case the fewer ingredients it has, the better.
- Plant-based proteins are easier to digest.
- Avoid sweeteners (or find one that doesn't cause trouble), flavoring, or colorings.
Is It Okay to Drink Protein Shakes on an Empty Stomach?
Yes, in most cases, you can drink a protein shake on an empty stomach without any digestive problems. However, for some people, it might be too harsh to take on an empty stomach, increasing the risk of side effects such as bloating, gas, stomach cramps, diarrhea, and nausea.
Can Protein Powder Make You Sick?
While it is not common, yes, protein powder can make you sick. The ingredients and the type of protein it has can increase the chances of causing any digestive problems.
Do You Have to Drink Protein Shakes Within 20 Minutes?
It’s said that there is a recovery time of 20 minutes after working out for protein to reach the muscles and support muscle synthesis. However, research findings have determined that there is no such thing as a 20-minute window. The most important part for supporting muscle mass is the total amount of protein you eat throughout the day.
So, can protein powder make you sick?
Yes, while it is not always the case, protein powder can make you feel nauseous. The main reason why you are getting sick is probably because you are drinking low-quality protein.
If that is not the case, it might be the additives it has, the type of protein you are drinking, the speed at which you drink it can also affect, or you are drinking it too close to your workout.
Let us know in the comments which tip allowed you to reduce your nausea symptoms after drinking your protein shake!
- Dietary Supplements // FDA: https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
- Inulin: Properties, health benefits and food applications // sciencedirect: https://www.sciencedirect.com/science/article/abs/pii/S0144861716303812?via%3Dihub
- Implications for daily protein distribution // ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
- How common is lactose malabsorption? // niddk: https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/definition-facts
- Cow Milk Allergy // ncbi: https://www.ncbi.nlm.nih.gov/books/NBK542243/
Oleksandr is a professional fitness nutritionist, certified by FPA (Fitness Professional Association). Oleksandr adheres to the principles of evidence-based dietetics and instills in his clients a healthy relationship with food - without strict prohibitions on favorite foods and regular disruptions. His main task – not only get a result for you, but also maintain it for many years, enjoying tasty and delicious food.