Protein Shakes and Farting: The Smelly Truth.

No one likes to talk about it, but flatulence (i.e., farting) is a common side effect of protein shakes and powders. More than just stinky, it can be both embarrassing and uncomfortable. So what can be done about it?

First and foremost, protein (depending on it’s source, quality, etc.) can be harder for your body to break down and digest. For some people, gas and bloating is the result. However, there are a few questions you can ask yourself to help find a protein supplement that results in the lowest amount of flatulence possible.

Do I even need protein powder or shakes? This question is paramount because most Americans already get more than enough protein from their diets. Protein supplementation is necessary only if your diet isn’t providing you with the protein your body needs. Generally, this is the case for athletes, bodybuilders, power-lifters and other heavy exercisers. Calculate your protein requirement; you may be able to eliminate protein supplementation - and the subsequent flatulence - altogether.

Am I lactose intolerant? Whey protein is great for building muscle, but it’s derived from milk. According to the Whey Protein Institute:

Individuals with lactose intolerance should select a pure whey protein isolate, which has less than 0.1 gram of lactose per tablespoon (20 grams). Research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose. Individuals with lactose intolerance should avoid whey protein concentrates as they usually contain lactose and the amount can vary greatly from product to product.

Alternatively, people with lactose issues may want to experiment with other protein types such as soy or hemp - though these are generally considered less effective for supporting muscle growth.

Is my protein high quality? Not all protein powders are the same. Many lower-quality options contain fillers to enhance flavor or taste. Unfortunately, they can also cause bloating or gas. And some types of protein are more digestible than others. If your current protein supplement is causing excessive gas, shop around for a new brand. It’s about finding a high quality and digestible protein that works for you.

The bottom line: Unfortunately, there’s no magic bullet to reduce protein-induced flatulence. But with a little trial and error, you should be able to find a protein supplement that meets your body’s needs and supports your goals without too much stinkiness.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. How weird, I just went searching for this earlier this morning! The best piece of advice that I found made sense once I thought about it.

    Mix up a protein shake. What do you see at the top? Probably air bubbles. Let it sit for several minutes (probably in the fridge) and settle. Then drink.

    Since I just found this piece of advice an hour or so ago, I have no idea if it works. But I’m going to give it a shot! I’m also preparing to switch to another type of powder to see if that helps.

    • Ingested gas has no relationship to flatulence. You might swallow air or drink carbonated beverages but that gas will be eructated (burped.)

    • I have been farting so bad it is just terrible. They are hot, thick and frequent. I’m sure it is from the shakes. Soy protein.

      • Because their nutrients are being decomposed instead of being absorbed. The protein is rotting.

        Your digestive system uses bacteria to break down a lot of the substances in your food, so that nutrients can be extracted.

        Proteins are broken down in this way, and the types of protein you eat will determine which types of bacteria are breeding most enthusiastically in your gut. If you eat plenty of a particular organism’s favourite food, it will thrive and multiply. If you eat very little of the food it likes, then it will starve and its numbers will decline.

        When you start to eat an unfamiliar food, it usually takes a couple of months for the ‘right’ gut bacteria to multiply up to the point where they can fully exploit the new substance. This is only a problem if your diet is OVERsupplying a substance. If you are only eating as much as you can benefit from, the population remains controlled.

        But if the nutrients that are released remain in your gut, even more bacteria can use them as a source of food, and several different populations can multiply out of control; each type feeds on what another type left behind. The smell you have noticed is the waste products left behind by the bacteria which feed on the waste products of other, less smelly types.

        If you change your protein supplement, it might take a couple of months for the bacteria to ‘catch up with’ the new diet you are giving them, or they might be able to adapt more quickly, depending on which species you have overcultivated.

        If you are taking in the right amount of protein, its components will be absorbed through the wall of your gut, and will not be available to be further broken down by ‘gut flora’.

        The ‘right’ amount is a maximum of about 80 grams a day, INCLUDING the proteins in your normal dietary foodstuffs. This is the most that can be absorbed through a normal gut wall; a longer gut will sometimes absorb more, and a shorter gut usually won’t even be able to handle this much. The length of your gut, and its protein handling capacity, varies from person to person; being bigger doesn’t always mean you have a longer gut, or a high absorption capacity.

        Supplement manufacturers (and the magazines that promote them) are keen to pretend that a higher intake is possible, or useful, or even necessary. But this position is based on making profit, not on anatomical truth.

        A high concentration of protein also slows your ‘gut transit’ (the time it takes for food to pass through your digestive system; this would allow your gut flora even more time to decompose the excess proteins.

  2. Kevin Mullen says:

    4 drops of peppermint oil in the shake and the farts are all gone!

  3. Also there are other sources of protein for those that still need shakes instead of whey. There is Pea which is high in arginine, and one of the most readily absorbed plant based protein sources. Some hemp protein shakes (ones that use raw protein), contains certain enzymes that help the body absorb it more readily. Plant based protein sources usually have additional nutrients in them too, hemp has omega 3 and 6. Brown Rice protein is what my trainer recommends most.

  4. My boyfriend of 17 years has always been flatulent, but it was mostly confined to the regular flapper bed-fart in the middle of the night that would wake me up even from a coma-like sleep, and that he would always deny in the morning.

    Three years ago he decides to eat healthier, give up meat and poultry and get serious working out. And, oh happy day, he starts drinking whey protein shakes. Three times a day. Every single day. Needless to say, his flatulence has increased. Exponentially.

    But he’s much healthier now (and waaayy hotter) and has taken off at least 10 years. Mostly in the sex department. He has the sex drive of a guy in his 20’s. And he’s 47!

    So it’s true that there’s a silver lining to every cloud, even the sulfurous kind. And what’s more, he manages to never fart during sex. TMI, but there it is. And thanks for confirming what he says about all the flatulence (that it’s the protein shakes).

    • Ha! That is so hilarious! He is probably lactose intolerant. I bet if quit drinking the cow’s milk and switched to vegan protein drinks sweetened with stevia you will be a much happier girlfriend. doitandloseit*com

      • DonttThinkSo says:

        I’d like to disagree on this one. Protein is protein. I’m a vegan drinking Soy Protein shakes. Fart like a cow.

      • I TAKE organic protein powder and nope, i jave way more gad then ive had drinking whey protien. �?

  5. There’s a reason we latinos put raw garlic in our pots of beans (destroys the enzymes and folds the proteins that cause gas). 1-2 Beanos a day will do the same. Garlic suppliments work for some (in pill form MIGHT work) but a raw little clove of garlic a day swallowed like a pill is much better and almost guaranteed to work. Lastly, certain oils (like the peppermint above) can stimulate the stomach and fight off flatulence, such as peppermint, mint, spearmint, pumpkin, cataway, citrus family as a whole, fennel, cloves, and even moreso try using 1-2 cups of different herbal teas as well, as they settle the stomach and put your internal juices and air to work.) I find that black tea especially with pomagranite, hibiscus, or any other strong red edge work well for me.) And I cannot recommend a daily diet of garlic in food enough, as it’s amazing for digestion and blood health. Just chew a couple leaves of mint of basil (or your favorite gum) to avoid garlic breath though.

    • While the mint of basil may help the breath, the other problem with taking raw garlic is it comes out of your pours when you sweat and you are the stinkiest dude around. You can (sometimes) hold back the farts, but no joy on holding back what your sweat glands do. I tried raw garlic for health reasons a few years back and luckily I had friends who politely asked if I took garlic and asked if I had heard of taking it in pill form (vs. raw). Later, when working (in an office) with a guy I recommended raw garlic to, the stink was unmistakable. I apologized for my earlier recommendation and I politely suggested he take the same road I did - pill form.

    • I’m not buying the Garlic thing. My brother convinced me to eat a tiny clove of garlic one time, and I was farting / burping the most disgusting garlic smelling nastiness ever made!

  6. christopher says:

    seems too much that we eat plus vitamins-supplements add to this problem.peppermint oil-this i will most certainly give it four shots.thanx Kevin.

  7. Just as a follow-up - the “let the shake sit and settle for a bit” test failed yesterday. Trying a probiotic and yogurt added to the diet & see if that helps 🙂

    • YES! Probiotics can be a fantastic help in relieving gas and smelly feces. For whatever reason, our GI flora get upset and unbalanced. Probiotic capsules often do the trick for me. It will eventually straighten out by itself but the probiotics hasten the process. (I often refer to them as Fart Pills.) Yogurt and related products can do the same as well as providing first-rate nutrition.

  8. Chaostheoryman says:

    Some protein powders give me gas, some don’t, so I’d say experiment around a bit. The vegan ones made from pea and hemp give me the most gas, so unfortunately I’ve not gone the vegan route for protein. I’m currently freaking over Jay Robb’s, which doesn’t need milk, has no antibiotics or hormones in its whey, mixes with a spoon, and tastes great. Here’s to creating (or getting, or making, or keeping) hot boyfriends!

  9. I have found the flatulence is caused by the whey AND splenda. Have you ever tried those “sugar-free” yogurts and ice creams? They are sweetened with splenda and sucralose and my body does NOT like it.

    I use a vegan shake that is easily digestible and sweetened with stevia. Those are the two most important components and I drink them every single day.

  10. My brother suggested I would possibly like this web site. He was once entirely
    right. This publish actually made my day.
    You can not imagine just how much time I had spent for this
    info! Thanks! http://www.tlcsavings.co.uk

  11. mary chris says:

    i take beano!

  12. chaostheoryman says:

    I’m a vegan; we get tons of insoluble fiber in our diets (makes things looser). We need a balance of soluble fiber (tightens things up down there), and when I started eating Metamucil fiber wafers (they taste like Graham Crackers) all my digestive problems vanished instantly. Or, take some powdered Metamucil throughout the day or at night; add ground flax seed to your diet, etc.
    I do LOVE being a vegan! My body looks better than ever, and I am no longer in conflict with it. My testosterone levels higher than they’ve been in 15 years, cholesterol numbers perfect, etc. I do use whey protein, though, so I’m sort of a cheater, so that makes me only a mere vegetarian, I suppose, in that regard…a vewheygan? I do love VEGA protein powder, developed by a triathlete, which is vegan, delicious, non-soy, and full of probiotics - but it’s really expensive. I only get it when I’m feeling flush.

    • you eat whey protein = you’re not vegan, you’re vegetarian.

      • bilbobraggings says:

        and if you drink plastic you`re plastician.
        dafuq with the names already.
        whatever you eat you eat. you will die eventually and worms will eat you.
        what are worms? maybe homoterian? church of bodyology? i hate things today.

  13. annoyedroommate says:

    Wish I could subtly show this to my roommate. He is crazy about protein shakes and now I realize that I’m not crazy, when he sleeps the whole room reeks of his flatulence. I have never said anything but it has gotten worse and worse. I can barely stand the smell anymore.

  14. I love the Jay Robb protein shakes. I’m lactose intolerant and I have 0 reaction. I recently tried the Vega Sport Protein and the Vega One Protein powders (plant based) and they both gave me horrible bloating and gas! I’d love to know about an alternative plant based protein that doesn’t cause issues~

    • I’m on the train now and I’m about to let one go. My farts have been just awful. I’m so ashamed.

  15. Am I supposed to put the peppermint drops on my anus?

  16. I have been having 2 shakes a day since I stopped smoking .. its helped with my overeating … but the wind has been so bad it even made me gag … I figured it was the shakes so had a quick look on the net & its pretty much confirmed it

    I think Its one of the things i am going to have to get used to , i have got 2 dogs so i can blame them ..lol

    • BustaBen says:

      Its both..I stopped smoking and had nasty assed farts for two months.. it sorted itself and then I took up protein shakes….

  17. Harriet Thomas says:

    Whilst taking protein shakes is there anything to stop the bloated belly

  18. Useful info. Lucky me I discovered your web site
    by accident, and I am surprised why this coincidence didn’t happened in advance!
    I bookmarked it.

  19. Remarkable! Its actually remarkable article, I have got much clear idea regarding from this
    paragraph.

  20. whoah this blog is magnificent i love reading your articles.
    Stay up the good work! You recognize, many individuals are
    hunting around for this information, you could aid them greatly.

  21. Ive been farting so much lately that my dog wont sit next to me anymore. I know this because everytime a let some out he gives me a look, jumps off the couch, and goes in his cage.

  22. Not only have my farts become more hot and juicy, but also I’ve developed a bad case of ass itch. Can this be remedied, or is my butt just on overtime? Oh, no here one comes again.

    • Stink Bomb says:

      Just shove a maxi pad up you a$$, that will cure what ails ya!

    • Steven, I know your pain. I was at Disneyland last week, and had such a bad case of Monkey-butt, that I had to cram a wad of toilet paper up my ass all day just to deal with the itch. You might walk a little funny, but it definitely works.

  23. Stink Bomb says:

    I fart like a fire fighter after a chili-cookoff contest winner. I’m a bodybuilder and do ingest around 1.5 grams of protein per pound of body weight daily, it definitely has ill effects on my stinky beanies.

    Have yet to find a cure, I find that if I take enough daily dumps, the flatulence is not nearly as bad. I do keep a enter at your own risk sign on my office door, just to be proper.

    Let it go, let it go! Better in than out.

  24. As an aside, I’ve been drinking protein shakes for months with only a little farting, but a month ago added Creatine and Aminos and now my farts can clear a room. I even try to run away - but my wife n kids ask me to go outside as they say the farts stick to me, LOL. On the plus side, I’ve seen more muscle growth last month than I have seen in a long time.

  25. I work construction and have been taking a lot of whey protein lately. When I feel one coming on I just stick the vacume hose on my butt and pre-emptively clean out the gas.

    It really does smell rotten, thanks for the article. I’ll have to try the peppermint.

  26. SmellyProblems says:

    I taught i was alone in this hardcore farts because of proteine shakes, it’s getting worst and I’m beginning to almost poop my self while darting, any advice?

  27. I have to admit, I’ve grown quite fond of the smell of my own farts. I secretly try and outdo my last ones. I known this sounds sick, but it’s almost addicting.

  28. I’d like to thank you for the efforts you’ve put in writing this
    site. I’m hoping to view the same high-grade blog posts
    from you later on as well. In fact, your creative writing abilities has encouraged
    me to get my own, personal blog now 😉

  29. This website was… how do you say it? Relevant!! Finally I’ve found something which helped me.

    Appreciate it!

  30. Paul Vickers says:

    With my physical job and workout routine I find I need protein supplement in my diet. My flatulance went up which is not too much of a bother, for me anyway. But thank you for confirming it is the shakes, I’ll try a bit of coconut oil see if that helps if not buy some peppermint oil

  31. I don’t feel much about protein farting, maybe it just works for everyone in a different way ?!

  32. Watching Virtual reality pornos using an Oculus is great.
    Looking at VR porn using an Google Cardboard is stunning.

  33. Christmas special offer!
    Get your Fallout 4 STEAM Key for free at http://fallout4keys.eu!
    Only 2000 Keys left, so be fast guys!

  34. Hi, its pleasant piece of writing on the topic of media print, we all be familiar with media
    is a impressive source of facts.

  35. Wonderful blog! Do you have any helpful hints for aspiring writers?
    I’m planning to start my own website soon but I’m a little lost on everything.
    Would you advise starting with a free platform like WordPress or go for a paid option? There are so many options out there that I’m
    totally overwhelmed .. Any recommendations? Cheers!

  36. Special offer!
    Free World of Warcraft: Legion keys for you! After some
    time our sponsors give us new supplies of new expansion keys!
    Everyone can generate one, from any country! It’s very easy to get one, all that you need to do is visit http://freelegion.eu/

  37. It’s in fact very complex in this active life to listen news on Television, therefore I simply use the web for that reason,
    and get the hottest information.

  38. Heya i’m for the primary time here. I found this board
    and I find It truly useful & it helped me out much. I hope too give something back and help others such as you
    aided me.

  39. En 2012, j’ai realise un echange universitaire de 5 mois la 2eme ville du Mexique, a Guadalajara.

  40. This is my first time visit at here and i
    am genuinely impressed to read everthing at alone place.

  41. Woah! I’m really enjoying the template/theme of this website.

    It’s simple, yet effective.A lot of times it’s very difficult to get
    that “perfect balance” between superb usability and visual appeal.
    I must say that you’ve done a fantastic job with this. Also, the blog loads very fast
    for me on Internet explorer. Superb Blog!

  42. Hello Dear, are you actually visiting this web
    page regularly, if so after that you will absolutely get good
    experience.

  43. Hello! I could have sworn I’ve been to this website before but after browsing through some of the post I realized it’s
    new to me. Anyways, I’m definitely happy I found it
    and I’ll be book-marking and checking back often!

  44. Very good information. Lucky me I discovered your blog by accident (stumbleupon).
    I have book-marked it for later!

  45. There is nothing I love more than to get a shake down my gullet and then ride the elevator at work. Single riding gives me the best opportunity to unleash the air sirens and leave a cloud of decimation in the flesh capsule. I often ride to the main floor in another elevator to watch as people have a look of horror when the doors open to reveal what death has brought them. Sadly, I fart when I laugh so then there’s another cloud in the lobby which prevents further research. Stairwells are also great for a concert, nothing like those acoustics and you can usually fire off a few rounds in a condensed area for everyone’s enjoyment. Fart on protein nation!!!!!!!!

    • Bruce its been a really long time since I guffawed so much, thank you for your professional insight 😀 Maybe you should write a book on your experience with fartology?

  46. For most people the problem is lactose as the majority of whey supplements packs lots of it. While being lactose intolerant, I have yet to try whey isolate due to the steep price and still some residual lactose.

    But what has not been mentioned here and I have great experiences with is hydrolysed whey. I have been using it for three years 2 scoops a day (60g) and its just fine. Worth mentioning that I have zero tolerance for lactose (learned that from a biopsy) and have problems even with lactose free dairy products. Hydrolisate is usually not as pricy as isolate and is supposed to be suitable even for those with milk allergy.

  47. Blogging- advertise your business.
    Many firms now utilize blogging pages as a casual way of connecting with their clients.
    For the smaller, or new entrepreneur, it’s an outstanding method to publicize their items without costly marketing expenses.
    Merely by posting a normal blog writing pillar, small companies can commonly attract even more company than by the a lot
    more conventional techniques.
    Elizabeth Ruby is passionate about good health and using healthy products on her skin. Harris isn’t
    the only TV personality who has gotten plastic surgery after feeling pressured to
    change her looks. The fat cells in the target area are melted away without damaging the surrounding tissues.

  48. Hey great blog! Does running a blog similar to this take a massive amount
    work? I have absolutely no knowledge of programming but I was hoping to start my own blog in the
    near future. Anyhow, if you have any suggestions or techniques for new blog owners please share.
    I know this is off subject however I just wanted to ask.

    Thank you!

  49. For the reason that the admin of this site is working, no doubt very
    shortly it will be famous, due to its quality contents.

  50. It’s an amazing article designed for all the online viewers; they
    will obtain benefit from it I am sure.

  51. I do not know whether it’s just me or if perhaps everyone else experiencing problems with your blog.

    It appears as if some of the written text on your content are running off the
    screen. Can somebody else please comment and let me know if this is happening to them as well?

    This could be a problem with my web browser because I’ve had this happen before.
    Many thanks

  52. Right here is the right website for anybody who wants to understand
    this topic. You understand a whole lot its almost tough to argue with you (not
    that I really will need to…HaHa). You definitely put a new spin on a topic which has been written about for decades.

    Excellent stuff, just excellent!

  53. We absolutely love your blog and find many of your post’s to be what precisely I’m
    looking for. can you offer guest writers to write content for you personally?
    I wouldn’t mind writing a post or elaborating on a number of
    the subjects you write in relation to here. Again, awesome weblog!

  54. How’s things?, on occasion I see a 404 server error when I browse this site. I thought you may wish to know, regards

  55. I do consider all of the ideas you’ve presented to your post.
    They’re very convincing and can definitely work.

    Still, the posts are too brief for newbies. May just you please prolong them a little from subsequent time?
    Thanks for the post.

  56. One more reason how come you are farting may be because your carbohydrate consumption can be minimal.

  57. i love having hot guys fart on me. any takers?

  58. CgOvdp Usually I do not read article on blogs, but I would like to say that this write-up very pressured me to take a look at and do so! Your writing taste has been surprised me. Thanks, quite great article.

  59. It as really a great and useful piece of information. I am glad that you shared this useful information with us. Please keep us up to date like this. Thanks for sharing.

  60. The Positive Effects of Reiki around the Human Body

    Reiki is recognized for its positive results about the human body.
    However, lots of people of people who never have yet experienced its power know very well what exactly Reiki does and what its
    results are. If you are interested in the way in which Reiki will help you, then continue reading and discover what
    Reiki can perform for your body, mind and soul.

    1. Increases one’s body’s capability to heal itself.
    Normally, our bodies includes a defense system which functions good as long as the Ki flow is not interrupted.
    When the Ki is not capable of flow through one’s body, illnesses and diseases
    can appear. Reiki stimulates the flow of positive energy, thus enabling our bodies to heal itself and fight the bodily and mental attacks more efficiently.

    2. Cleans one’s body of most toxins. Because
    it acts for the system, it’s one of the few complete detox programs it’s possible to follow.
    In addition to that this doesn’t involve refraining from food or any other form of activity.

    Yet, pessimism have to be banned from your individual’s mind since they
    will have a negative impact upon the procedure.

    3. Promotes health, positive thoughts and relaxation. The principles of
    Reiki count on positive thinking, thus a satisfaction and relaxation is induced towards the individual.
    By removing negative energy and promoting a sense peace, the process of recovery will probably
    be easier and shorter, regardless of illness or disease that the person suffers.

    4. Works around the gastrointestinal system and improves the benefic results of almost everything someone ingests, from food and water to
    medicines and curative herbs. Thus, it can be used successfully as a complementary therapy
    for all those already taking medicine, but as well it is perfect for
    maintain the consumer’s health in good parameters.
    5. Works on personal feelings, helping people get over negative
    experiences off their lives and managing unexpected or unpleasant situations
    from their lives. People with depressions, anxieties or suffering from stress are able to see dramatic improvements with their conditions following the
    Reiki sessions.
    6. Makes the transition from life to death much easier.
    It helps the soul transcend into immortality and your body feel less suffering from this
    transformation. This is why many Reiki adepts make use of the Ki
    to generate their transition from world to another smoother.

    Reiki offers healing for many types of bodily conditions,
    as well as for the spiritual problems. It is like a closest
    friend for all those those people short of funds, however it may also relieve healthy people from quotidian stress and problems.

    You can read details here on website : http://reiki-master.cf/

Trackbacks

  1. […] powder gives you gas: True. Some people experience gas and bloating as a result of protein supplementation. If you’re experiencing excessive gas, try switching brands. Depending on the quality of the […]

  2. get more information…

    Protein Shakes and Farting: The Smelly Truth. | Davey Wavey Fitness…

  3. […] Protein Shakes and Farting: The Smelly Truth. | Davey … – No one likes to talk about it, but flatulence (i.e., farting) is a common side effect of protein shakes and powders. More than just stinky, it can be both … […]

  4. […] Protein Shakes and Farting: The Smelly Truth. | Davey … – No one likes to talk about it, but flatulence (i.e., farting) is a common side effect of protein shakes and powders. More than just stinky, it can be both […]

  5. […] no doubt away of its unfortunate side effect then. Whey protein gives a lot of people flatulence (and worse). And, it’s really not that good for your health in other ways […]

  6. […] The reality: is true, some people experience gas and bloating as a result of protein supplementation. […]

  7. […] Some supplements contain a mix of other proprietary blends that could cause bloating, gas and other mild side effects. […]

  8. […] Protein Shakes and Farting: The Smelly Truth. […]

  9. […] Protein Shakes and Farting: The Smelly Truth. […]

  10. […] Protein Shakes and Farting: The Smelly Truth. […]

  11. […] Protein Shakes and Farting: The Smelly Truth. […]

  12. […] Protein Shakes and Farting: The Smelly Truth. […]