It can be a real challenge to find the right fuel for your stomach when you’re gearing up for a workout. Gym enthusiasts often turn to protein bars, shakes and pre-workout drinks, renowned for muscle gains, yet these favourites don’t always agree with everyone’s digestive system.
Despite their popular status, it seems that not all gym supplements might be the heroes we think they are, resulting in discomfort or even bloating for some fitness fanatics. Chris Dubberley of the Incontinence Shop has shared expert advice on these matters.
Protein bars
Regarding protein bars, Chris said: “Handy but harsh on your stomach, protein bars are often packed with isolated fibres and sugars that don’t digest well and instead ferment in your gut to cause bloating, gas, or diarrhoea. Ingredients like chicory root fibre and maltitol, commonly found in these bars, are notorious for unsettling more sensitive stomachs.”
For athletes, it is crucial to choose wisely, as Chris advised: “Athletes should be particularly mindful of eating protein bars to avoid digestive issues during exercise. I suggest trying protein bars with whole ingredients and minimal added sugars to help your gut health.”
Protein powder
When it comes to whey protein powder, Chris had this to say: “A varied diet is key to maintaining healthy gut flora, so overloading on protein powder can throw off your gut’s microbial balance. Some protein powders’ added sugars and flavourings might also disturb your blood sugar levels and balance, promoting harmful bacteria growing in your gut. While protein is needed for muscle repair, relying too heavily on supplements could lead to a fibre-deficient diet and poor gut health.”
Pre-workout supplements
The concoction of ingredients found in pre-workout supplements, including artificial sweeteners, preservatives, and caffeine, can differ greatly and may upset some people’s stomachs. It’s crucial to pay attention to your body and make necessary adjustments, as everyone’s digestive system is unique, reports Gloucestershire Live.
Creatine
On a brighter note, creatine acts like a protector for your gut cells. It supplies the energy they require to ward off damage from inflammatory bowel disease (IBD), reducing inflammation and strengthening the gut’s defences.
This support can lead to less discomfort and a healthier gut, maintaining a robust barrier and preventing unwanted substances from infiltrating the bloodstream.