How To Pick A Protein Powder That Won't Upset Your Stomach

Over my years as a dietitian, I've seen a lot of folks include a protein powder in their daily routine, and they do give it a go for a while. But I frequently hear people cite feelings of bloating and gassiness as reasons for not sticking with these supplements, which is disappointing. 

That's because protein powders are a convenient way to enhance your daily protein intake—often offering 20-25 grams of protein each serving. And there's lots of research showing that they can help with everything from muscle protein synthesis to fat loss and satiety as well as maintaining healthy blood sugar, cholesterol, and blood pressure levels.*

While whey protein may have a reputation among some for being "hard on the stomach," it's actually an easily digestible protein source.* If you think that lactose is part of the problem, consider trying a whey isolate protein. Whey isolate is a concentrated source of whey protein, made by removing some of the fat and carbs. The end result is a whey protein that's 90 to 95% protein and less than 1% lactose2.

Instead, opt for a more simplified ingredient list. mindbodygreen's grass-fed whey protein isolate+ only includes delicious additions like organic vanilla, pink Himalayan salt, organic monk fruit, and organic cinnamon for flavoring. Not to mention the 25 grams of pure, grass-fed whey protein (with no casein and less lactose compared to concentrate).* It's truly a clean, easy-to-digest formula.*

At mindbodygreen, we're fans of a whey protein powder because of the decades of research showing it continues to be a potent stimulator3 of muscle protein synthesis (while providing a slew of metabolic benefits).* 

But we understand that consuming animal proteins doesn't always align with people's dietary preferences. Research still shows that plant protein powders help build muscle and promote metabolic health4 just as well as animal-based powders can (when consumed in larger amounts5).*

The one thing that could be lacking, though, is leucine. Leucine is a key essential amino acid for triggering muscle protein synthesis, and plants just naturally contain less leucine6 than animals. 

So when you're picking out a vegan protein, look for one that has at least 2.5 grams of leucine per serving. (If it doesn't, pick up a separate leucine or branched-chain amino acid supplement). It's not required for supplements to specify the amino acid breakdown, but it's a good sign if they do.

Protein powder is a smart daily addition to most people's diets—but it's also one that people may have had not-so-good experiences with previously. It is possible to find one that your taste buds and your digestive tract agree with.