taking a breather between sets. |
Protein Stash. |
So there went my post workout and occasional mid-afternoon snack. :-( Over the past two years I've also figured out that I have a very hard time digesting fiber, added fiber in particular. So switching to a protein bar, even a high quality one such as Quest, Paleo, or Jay Robb which contain inulin, an indigestible fiber are not an option.
Lets be honest, protein powders are convenient, but for some people they just aren't a good option. I am one of those people. During several google searches, I only came up with a few poor explanations as to why these powders cause intestinal distress.
1. You're drinking Whey Protein Concentrate which contains more lactose than the isolate form. If you are lactose intolerant, that might be an easy swap.
2. You're protein powder contains weird thickeners or fibers which are fermenting in your gut and making you gassy.
3. You're drinking casein protein powder not whey. Casein protein gels in the stomach, slowing digestion. It can be much more difficult for some people to digest, and it's the protein most people are sensitive too. Which is why a lot of people can tolerate whey protein, but not actual dairy products that contain casein (cheese, yogurt, cottage cheese).
4. You have a dairy sensitivity! Sorry, but other than switching to egg white protein, or Pure Paleo Protein which is made from beef, or Pure Pea protein, you're out of options. Better go eat some real food.
Why does the unflavored egg white protein powder also gives me gas? I'm not sure, especially since eating actual eggs doesn't have any effect on me. I don't recommend rice protein powders because they are high in carbohydrates. And I'm not a fan of hemp protein powder since it is notoriously hard to digest.
So if you're like me, you're going to have to JERF: Just Eat Real Food. (Thank you Sean Croxton for that acronym). Below are a few post workout meals to help you re-fuel. You want to focus on protein and carbs, you're meals shouldn't be high in fat which will slow the absorption of the other nutrients.
Salmon Patties and Sauteed Greens |
Turkey, Veggie, wild rice soup
4+ oz Deli meat + small fruit and maybe a few nuts
Chicken and mashed sweet potato
Reduced fat yogurt topped with homemade granola and fruit
Ground beef Hash with root vegetables
Tuna steak + steamed veggies
SUSHI!!!
Oatmeal + leftover pork chop
If carb backloading or carb-nighting...pie and low fat ice cream :-) Or cereal.
Chicken and mashed sweet potato
Reduced fat yogurt topped with homemade granola and fruit
Turkey burger topped with sauteed greens and onions |
Tuna steak + steamed veggies
SUSHI!!!
Oatmeal + leftover pork chop
Wrap + Salmon Salad |
This is the best info I could find on protein powder intollerance