Why Am I Bloated Since I Started Working Out?

If you’ve been working out more, you may have noticed that you need to up your protein intake. But if you’re not careful, you could end up with a side effect that’s less than desirable.

The most common reason you are bloated is because you are eating more protein.

Protein bloat is the feeling of fullness and gassiness that can occur after eating or drinking protein-rich foods. It’s caused by the body’s inability to digest protein as quickly as other nutrients. This can lead to the buildup of gas in the stomach and intestines, which can cause bloating, discomfort, and even pain.

There are a few things that can contribute to protein bloat. One is eating too much protein at once. When you eat more protein than your body can handle, it can’t digest it all and the excess protein can ferment in your gut, leading to gas and bloating.

Another factor that can contribute to protein bloat is eating processed protein sources. These foods often contain ingredients that can cause gas, such as sugar alcohols, added fiber, and artificial sweeteners.

If you’re prone to protein bloat, there are a few things you can do to prevent it. First, try to eat protein-rich foods in moderation. Instead of eating a large steak or a protein shake for dinner, try having a smaller portion of protein with some healthy carbohydrates and fats.

Second, avoid processed protein sources. Instead of reaching for a protein bar or shake, opt for whole, unprocessed foods that are high in protein, such as eggs, fish, chicken, beans, and lentils.

Finally, make sure you’re drinking plenty of fluids. Water helps to move food through your digestive system and can help to prevent gas and bloating.

If you do experience protein bloat, there are a few things you can do to relieve the symptoms. First, try to burp or pass gas. This will help to release the trapped gas and relieve some of the discomfort.

You can also try drinking peppermint tea or taking a probiotic supplement. Peppermint tea is a natural remedy for gas and bloating, and probiotics can help to improve gut health and digestion.

If your protein bloat is severe or doesn’t go away after a few days, talk to your doctor. They can help you rule out any underlying medical conditions and recommend additional treatment options.

Here are some additional tips to help prevent protein bloat:

• Eat slowly and chew your food thoroughly. This will help your body to digest protein more easily.
• Avoid carbonated drinks. Carbonated drinks can trap gas in your stomach, which can lead to bloating.
• Don’t overexercise. Too much exercise can also lead to bloating.
• Manage stress. Stress can contribute to digestive problems, including bloating.

By following these tips, you can help to prevent protein bloat and enjoy the benefits of a healthy protein intake without any uncomfortable side effects.