Take away points.

  • Many people feel sick and bloated after a protein shake mostly due to the low-quality protein used.
  • Digestive problems can affect your performance and results.
  • Look for high-quality protein sources from New Zealand.
  • Hydrolyzed whey protein is one of the fastest and easiest digesting proteins available.
  • Try different types and different brands to find the best options for you.

One of the most common remarks I hear from people when talking about protein shakes is they make them bloated or sick. This can come down to a few reasons such as fillers, additives, lactose or other intolerances, and the quality of ingredients used. A healthy, efficient digestive system is crucial to recovery and overall well-being and you may have seen more research coming out recently in this area especially when related to the gut microbiome. An athlete spending all that energy uncomfortably trying to digest a protein powder that makes them unwell will not be beneficial.

When formulating my protein one of the most important goals was to make sure there was the least chance of stomach upset. The last thing my athletes need when training and especially during competition day is upset guts!

Putting aside additives and fillers, first and foremost the quality of the protein is the most important factor, then, the type of protein used and the blending process.

The highest grade purest form of protein with fewer synthetics will digest much easier than a lower grade protein sourced from India or China, so first look for where the protein is sourced.

The rate of digestion is important for muscle recovery however what many people don’t realise is a faster absorbing protein like a hydrolysed whey is also easier to digest. One of the most common remarks I have from athletes is that my protein ReCharge doesn’t cause them to get stomach pain, gas or feel bloated like they ones they have used in the past.

Hydrolysed proteins are also extremely low in lactose as well for people who struggle with lactose intolerance.

If you have troubles digesting most protein powders it is worth trying a high quality hydrolysed protein for your post workout shake. Ask where the protein is sourced, look for fillers and try different brands and types of proteins to see which suits you the best. Good luck!

Got a question? Feel free to contact me anytime.


Jarah Breese BAppSc (Ex&SpS) MSc High Performance Science