Aches Pains And Tiredness After Working Out That Could Be Improved With Supplemental Sports Nutrition
There are two ways to deal with this problem: exercise less or see if there is some nutritional adjustment that could help.
I dont think I am over-exercising and I found it more and more annoying that Id get cramps and fatigue even though working out is clearly good for me too.
Interestingly, while my mother is a P.E. teacher, we never had any conversations or habits at home around supplementing your diet depending on your workout. The first time I saw a friend take a magnesium supplement after going for a run, I felt like I was observing a strange new ritual!
So in short, its taken me a long time to come around to the idea that perhaps its normal to supplement, especially when you get muscle aches and cramps, even if you are not a professional athlete. Somehow I had it in my head that only people who work out 8 hours a day every day need to make special adjustments to their diet and everyone else should just make do with a sandwich and some orange juice.
Looking back on how I was raised, I definitely grew up with an odd brand of food poverty. I know from my own experience and also from what clients tell me about how they were raised around food, that that kind of conditioning runs deep! How your parents teach you to eat becomes the norm and it can take a long time to realise that perhaps its not working for you.
So far, Ive already noticed that a special sports recovery drink makes a HUGE difference. Gone is the after-sports slump and grumpiness. Who knew?
Are Vegan Protein Powders Complete
If you choose to consume vegan protein powder, it contains all nine amino acids, which means it will be a complete protein source. It is impossible for the body to produce these goods on its own. The cells play a critical role in muscle growth and repair. You can use them to accelerate your recovery process by working out between workouts.
The Best Vegan Proteins For A Healthy Diet
Even if youre vegan, you can still get all of the protein you need by eating plant-based foods such as tofu, hemp, quinoa, and amaranth. The protein content of these proteins is high, which can help to stabilize blood sugar levels and promote healthy digestion.
Whey Protein Powder Side Effects
Whey protein is a protein found in dairy, and it contains all of the essential amino acids. Research shows that whey promotes muscle growth and may help reduce inflammation. However, some people can experience side effects while using whey protein powder, including acne. And for those with lactose intolerance, bloating and nausea may occur, as certain whey protein powders contain the lactose sugar that can exacerbate your symptoms. Sticking to a whey isolate will help you avoid ingesting unwanted lactose, and hopefully make eating or drinking whey protein more tolerable.
Read Also: Whey Protein For Weight Gain
Nutiva Organic Hemp Protein Powder
Protein source: Hemp
We love the post-workout highno, not that kind of hemp highwe get with this hemp-based, organic protein powder. Hemp protein is derived from the less-fun parts of the hemp plant, offering a substantial amount of fiber thats easy to digest, making it a great pre-workout powder to keep you from cramping up at the gym. On top of 15 grams of complete protein per serving, hemp also boasts heart-healthy doses of anti-inflammatory omega-3s. This option is an ideal mix-in for oatmeal or smoothies the fiber will make you feel fuller longer, and it contains eight essential amino acids to build muscle.
Recommended Reading: How Many Grams Of Protein In Milk
Watch Your Serving Size
Protein powders play an integral role in helping your muscles recover post-exercise however, if you are new to taking this supplement, stick to the recommended serving size. If this is 30grams, dont add an extra scoop into your smoothie for good measure. Slowly work your way up. The more you exercise, the more protein your body will naturally need. However, gradually building up your protein powder intake will allow your stomach to learn to digest it properly. The same goes for introducing any new supplements into your repertoire.
Recommended Reading: How To Make Protein Shakes Taste Better
Soy Protein Powder Side Effects
Soy has been one of the most popular plant-based protein powders for years now. However, may cause mild digestive distress in individuals who are sensitive or intolerant to soy, Schemper tells POPSUGAR. She adds that one downside of soy protein powder is that it may not be as effective at making protein, possibly due to the slower digestion rate of soy or the low levels of leucine in soy protein powder, an amino acid thats critical for muscle building. Schemper also cautions that people taking thyroid medications like levothyroxine should talk to their doctors before trying soy protein powder, as studies have shown that soy protein supplements can interfere with the absorption of thyroid medications.
I Tried 25+ Vegan Protein Powders With My Sensitive Gut To Find The Best One
When you are Highly Sensitive, it can feel like lots of things in this world werent designed with you in mind. As HSPs we are often the canary in the mine our bodies can be the first that get upset from things that other people feel are just fine. This sensitivity means that finding things that are right for you can take a serious amount of perseverance.
When you have a sensitive gut, making changes to what you eat can get all kinds of complicated. When you add vegan protein powders into that mix, it gets more complicated still. Is there such a thing as an enjoyable vegan protein shake? Might there even be a best vegan protein shake that youd look forward to drinking?
A few years ago, a trainer at my gym told me to eat more protein. But with a mostly vegetarian diet, not being able to eat cows milk products, or gluten, and not doing well with any kinds of added sugars or fruits mixed with other foods adding some extra protein felt like a huge conundrum.
You May Like: Protein Supplements For Weight Loss
Check For Hidden Culprits
Before you break up with your whey protein powder, read your ingredients list and look for hidden culprits. Ask yourself if you have invested in a quality brand. Consuming protein powders filled with unnecessary additives, fillers and sweeteners such as sucralose can also lead to digestive distress. Once you have invested in a quality protein powder free from fillers, try mixing it with water or an alternative to animal milk. If you are still experiencing digestive issues after swapping out to a quality whey protein powder brand, then it may be time to try vegan protein.
Reason : Protein Allergy
Attention men: even if you have this body, the ladies are totally repulsed by you if you smell like butt crack and have to drop bombs all the time
Whether youre talking about the pollen in the air, the dander from the cat, or the food allergy you have those are all caused by your body reacting to a specific type of protein thats in them.
For some it only takes parts per million for a major reaction, while others require higher amounts for noticeable side effects.
In theory, there is the potential for you to have an allergy to any food.
Though realistically, its not as common as the media and health food manufacturers make you think only 4% of adults have a food allergy and 8% in children .
Those statistics are contested by many and for good reason: according to a CDC study published in 2013, allergy rates went up almost 50% in children from 1997 through 2011 .
Whether the increase was due to better diagnosis, chemicals in food, GMOs, hypochondria, or a combination thereof is a can of worms we wont get into right now.
But one thing can be said for sure even if the rates were double what the studies say, it still means the vast majority of the population does not have a food allergy.
But maybe you are allergic. Maybe your soy, egg, whey or casein protein powder mix is triggering inflammation in the digestive tract that causes gas and bloating.
These 8 most common food allergens account for 90% of all cases:
Read Also: Can Stress Cause Protein In Urine
Does Protein Cause Gas Pains
No, protein doesnt cause gas pains, but the other nutrients that come from it might. As mentioned earlier, protein usually comes from food that can also cause gas, leading to discomfort and pain.
For this reason, you should look out and check your protein-rich food to see if you can tolerate the gas they can induce.
Read Also: L Oven Fresh Protein Wraps
How To Relieve Gas And Bloating In The Stomach
If you are asking how to relieve gas and bloating in the stomach fast, then you must be one of those people, who are always uncomfortable when they are having a meal. It may make you want to throw up, or it may make you choke. However, you do not have to worry about anything right now because there is a way for you to get rid of these problems.7
The first thing that you need to do in getting answers to the question of how to alleviate gas and bloating in the stomach is to determine why the things are happening to you. This is very important, so do not skip it. Once you have figured out why you are having all these problems, then you can start on getting to the bottom of it.
Once you figure out why you are experiencing all these symptoms, then the next step that you have to take in getting answers to how to alleviate gas and bloating in the stomach is to eliminate all of the food that has been causing this problem for you. Now, it is highly recommended that you eliminate all of the food that has been causing the problem, but if you have eaten too much recently, then it might not be that easy. There are some people who experience gas and bloating in the stomach whenever they eat even once. Now, I do not mean to suggest that you stay like this forever. You need to find out what caused the gas and bloating, and the only way you will do that is by eliminating all of the food from your diet.
Don’t Miss: How Many Protein In Egg
Egg Protein Powder Side Effects
Egg protein is a popular choice because of its exceptional protein quality and digestibility. According to Vivian Schemper, RDN, LDN, creator of The Healthy Plate RD, “few people have reported mild bloating and gas after consuming egg protein powder, but the reasons are not fully understood.” Schemper also notes that egg protein powder may not be as filling as others on this list. In fact, one study found that it did not reduce appetite as effectively as casein or pea protein powder â something to consider if you’re looking for a protein powder with some staying power.
My Previous Vegan Protein Powder Attempts
For a while, I added neutral-tasting protein powder to pesto and hummus and soups, and I carefully tracked my protein intake. I had a spreadsheet that would calculate proteins. It had a big list of items that I eat, and all I had to do was input how much of something Id had, to see how much protein that added up to.
Lets just say, it was really hard to even get to 80% of what was recommended for me by my trainer. I basically had to prioritise protein at every single meal: lentil pasta, peas, nuts, lots of feta, as much fish as I could stomach and Id notice after a few days that my body got completely fed up with all the extra protein. In short, I wasnt able to keep it up.
So this year, when I got an inner nudge to revisit my protein intake I knew Id have to find a different way. Even when you stick with it, adding a few scoops of protein powder here or there doesnt really add up. So the most logical step would be shakes except when I tried a few of those previously, I thought they were all disgusting. Ugh!
You May Like: Vegan Food High In Protein
Ladder Whey Protein Powder
In fact, its NSF Certified for Sport, meaning that each batch has been tested for banned substances to ensure safety.
According to reviewers, it mixes very easily and doesnt have a chalky aftertaste like many other protein powders on the market, so it can be a great addition to your post-workout protein shake.
However, its a bit pricier than other supplements and is sweetened with stevia, which can have an aftertaste that some people may find unpalatable.
Also Check: Ancient Nutrition Multi Collagen Protein
How Much Protein In A Protein Powder Is Good Enough
An average adult that doesnt move around much is recommended to eat 0.8g of protein for every pound of their body weight, while one thats regularly more active should have a daily intake of 1.2g of protein for every pound of body weight.
Knowing how to calculate this can save you time from worrying whether this or that protein powder has enough protein. But in general, its recommended that you only take 20-50g of the nutrient from protein powder in a day.
Again, largely depending on your lifestyle, goals, and body weight, its important to be mindful and do proper research before blindly chugging on protein powder. Too much of it can worsen a few existing health concerns and affect hygiene.
Also Check: How Much Protein Is In Hummus
Why Vegan Protein Powders And Not Whey
1. A cows milk sensitivity
Full disclosure, I tested some whey powders too. However, as someone who is sensitive to cows milk I can only have so much cows milk products before I get symptoms.
I am happy that after several years of having had to avoid cows milk products entirely, I can have butter and cream again. Yay! But this enduring sensitivity does mean that its smarter for me to not make cows milk my go-to food staple for anything. Since protein shakes would be something youd have every day, I knew I needed to find a vegan protein shake that I really liked.
2. To save the planet?
Personally, I think you need to eat what works for your body. Some people swear by eating lots of meat. Others have never been enthusiastic meat eaters.
I was happily vegetarian for several years until suddenly, I started developing cravings for fish. Ever since, Ive been eating fish again.
There are plenty of arguments to make that vegan foods feed more people than animals do and that if more people ate vegan more often, thered be more food for everyone and less pressure on the environment.
Definitely a good reason to be open to trying vegan foods!
Adaptogen Science Tasty Whey Protein Powder
Why you should avoid it: It contains hydrogenated oils .
Adaptogen Science uses partially hydrogenated coconut oil in the form of coconut powder, which also contains corn syrup solids, sugar, soy, and carrageenan. Whether its partially hydrogenated coconut oil or hydrogenated whey protein, this ingredient has been heated and hydrogenated at high temperatures to extend its shelf stability. When its in your body, it creates a rancid oil whose artery-clogging effects cause reduced blood flow, which can impact things like the heart, brain, and sexual function.
You May Like: Is Muscle Milk Protein Powder Good
Don’t Miss: Protein Shakes For Gaining Muscle
Do Protein Bars Cause Gas
Yes, protein bars cause gas. However, protein-induced gas is more of an inconvenience than a danger. If you start eating whey protein powder and snacks for the first time, you may experience increased flatulence.
Some people may experience bloating and pain, especially those with irritable bowel syndrome or lactose intolerance.
Finest No Bloat Protein Powder
The advantages of taking a put up exercise protein complement are excessive. Happily, this doesnt have to return with gasoline and bloating.
My decide for a 100% whey isolate powder is the Gold Customary 100% Whey Protein. That is due to the extra BCAAs, low carbs, and the value of solely $1.00 per serving.
For the plant primarily based protein, I want Orgain Natural Protein Powder. Orgain doesnt comprise any synthetic substances, its an Natural product, theres no added sugar, and its a mixed plant protein. Organics price slightly extra, however are price it.
Recommended Reading: Highest Protein Low Calorie Foods
What To Look For In A Vegan Protein Powder
When hunting for vegan protein powder, consider the following major factors before you make your purchase.
- Is your protein organic? Start by looking for a protein powder that is organic, recommends , RD, a New York-based dietitian and founder of MPM nutrition. Lots of the components to protein powder here can be contaminated with pesticide residue, she explains. So yup, be sure to check the label before you add to cart.
- Is your protein complete? Usually, youll want to get a protein powder that contains a mix of different proteins, such as pea, rice, hemp, soy, etc., Meshulaum says. When you combine the proteins, you get a complete protein, she explains. Because ICYMI, most plant-based protein sources are incomplete, meaning they dont contain all ofor enough ofthe nine essential amino acids.
- Is there *enough* protein?Youll also want to be sure the amount of protein in the shake is enough to help support your bodys needs, as well as allow you to feel satisfied after eating, explains Erin Palinski-Wade, RD, a New Jersey-based dietitian and author of 2 Day Diabetes Diet. Generally, look for a vegan protein powder with about 14 grams of protein or more per serving.
Now, lets get into the specifics: Whether youre spiking your smoothies, iced coffee, or pancake mix, todays vegan protein powders are better than everand totally worth your while, whether youre a carnivore or not. Here are 14 vegan protein powder options youll drool over.