The Sneaky Thing That Might Be Making You Bloated

Hint: If you work out on the reg, you probably eat a lot of it.
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If you've ramped up your workout schedule recently—maybe you're training for a race, or just have decided to commit to getting fitter—you know that you might need to up your protein intake, too. After all, replenishing your body with sufficient protein is essential for proper muscle recovery. But if you're not careful, you can end up with an uncomfortable consequence: what we're calling the dreaded protein bloat.

If you're turning to shakes and bars to reach new levels of protein intake, bloat is likely to be a byproduct. "These items often have ingredients known to cause bloat, including sugar alcohols, added fiber, and in the case of shakes, the potential of swallowing more air," Alissa Rumsey, M.S., R.D., C.S.C.S., NYC-based dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells SELF. Ingredients like inulin and chicory root (added fiber), which are oftentimes found in protein bars, can also be the culprits. For those who are lactose intolerant, whey protein powder may cause some GI issues, too, "as these tend to still have some lactose present," she explains.

Some vegetarian sources of protein can also make your tummy feel all kinds of swollen. Beans, soy, and lentils, for example, all contain indigestible sugars called oligosaccharides, which can cause bloating and gas. For the most part, whole meat-based proteins, like fish, chicken, eggs, and red meat, don’t have the same effect, says Rumsey.

However, just eating more protein in general can cause bloating if you're not adjusting your caloric intake from other sources accordingly. Look at your daily calorie needs and make sure you're making room for more protein instead of eating it in addition to ** your normal caloric intake. "If you eat too much food, your digestion slows down, and you end up forming excess gas in your stomach and intestines," Rumsey explains. Overeating protein or any other macronutrient can result in an uncomfortable, bloated feeling.

Bottom line: Typical protein intakes shouldn't make you bloat. If your belly's feeling more distended than usual, make sure you aren't eating too much overall, and then try to cut out processed sources of protein and stick to whole food-based ones—like eggs, fish, and chicken—as much as possible. "These foods, eaten in the proper amounts, are unlikely to cause excess bloating, even when upping your protein intake."

Here are some great post-workout snacks to try—and the best way to beat bloat if it’s already too late.

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