Column 91 | Effective protein intake




Column 91 - Effective protein intake
Hello Andreas, on days when I don't train, I drink a whey protein drink after I get up - 30 grams of whey protein isolate (WPI). I also drink an additional 30 to 40 grams of WPI throughout the day. On training days, I drink a shake with 30 grams of WPI and three to five grams of creatine hydro and three to five grams of arginine 45 minutes before training. Immediately after training, I drink a shake with 30 grams of WPI and three to five grams of creatine hydro.

Now to my question: I almost always have gastrointestinal problems after training or even one or two days after. Can I not tolerate the WPI or creatine? I don't actually have a milk protein intolerance. I have also tried products from various manufacturers and even casein. But the gastrointestinal problems have remained the same. Or is it because I exert myself too much during training? What could be the reasons for the persistent gastrointestinal problems after taking WPI after training and how can I deal with them?


Andreas Frey answers
I would like to address your question about intolerance right away. First of all, it is not necessarily optimal to consume too much of a single protein. As I can see from your description, you get the protein powder exclusively from whey protein isolate, which is a good protein, no question about it, but is suboptimal on its own.

Protein intake
It would be much better for the organism and for muscle building to combine as many proteins as possible, whereby the greatest benefits are achieved with a multi-component protein, such as PROTEIN 96 , because it already contains various protein components in an optimal ratio. By mixing different proteins, the biological value of the protein supplied is increased, which has a positive effect on muscle building. For this reason, you should refrain from taking a single protein product alone, even if the advertising for this protein promises a lot. Taking a single protein alone and in large quantities can under certain circumstances lead to the gastrointestinal complaints you mentioned, because the body simply receives too much of the same substance. A mixture could change this again. Basically, the isolate level of whey protein is the purest, next to hydrolysate, and could be ruled out as a trigger in advance, provided it is pure and was produced without additional substances such as vitamins or other advertising-effective additives.

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Additives, such as vitamins, certain flavors and sweeteners, can always cause intolerance in sensitive people. Finding the exact culprit is a very difficult task. However, if you want to rule out this risk altogether, I recommend using only flavorless whey protein isolate. The taste is not the best, but this way you can rule out the problem of additives in advance and of course you get a very pure protein with a very high protein content. Whey protein hydrolysate has almost no lactose and is therefore very well tolerated by lactose-intolerant athletes.

It is rather unlikely that the training is to blame for your problems, since you are still complaining of gastrointestinal problems days after training. Regarding the creatine "Creatin-Hydro" that you are taking, I unfortunately have no idea what kind of product or combination it is. Even after doing my own research, I have not become any wiser. It is possible that you are having problems due to the creatine product you are taking. This then depends on the type of creatine and which additional substances have been used. In this case, however, you would have to explicitly rule this out, i.e. take the creatine product on its own, without WPI, and see what happens. If the same problems arise as before, the "black spot" is quickly identified. If there are no gastrointestinal problems, then the creatine product can certainly be ruled out.

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If the mixture of different proteins does not help, you should have a thorough check-up with your doctor and do an allergy test. This will determine whether you are suffering from lactose intolerance. Even if you have always tolerated milk and dairy products well, it is possible that your body has developed lactose intolerance over time. This tolerance does not have to be congenital and can manifest itself over the course of your life in the form of the symptoms you have mentioned.

If that doesn't help, the only thing that helps is the process of elimination. That means a diet based on selected foods that don't cause any problems and gradually testing out substances, i.e. proteins. This way you can check exactly on your own body which protein or which food is causing you problems. This process is a little more time-consuming, but if carried out correctly it always achieves the goal.

Unfortunately, your problem cannot be solved adequately with a remote diagnosis, which is why it is now up to you to narrow down the problem using the measures I have suggested and, if necessary, solve it!

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