T Nation


i have been taking in about 200g of protein for the past couple weeks, before of which i had never taken in more than say 60g a day. i am getting most of my protein through eggs and milk, along with powders. i drink about a gallon of water a day too, but the thing is, my body is having a hard time digesting the protein, it makes me the most constipated ever. is there anything i could do so that my body digests the protein better and doesnt make me pass what feels like rocks? thanks for the help.

Is it possible that you replaced some carbs with protein and now you’re simply not getting enough fiber?


Add some metamucil to your shakes

its hard for the body to go from 60 g of protein to 200. Sometimes, when I slack on my diet,(I’m 17, I weigh 170) and I only get say 100 g of protein a day, then I shoot up to 200+, my body doesn’t change so quick. Go from 60 to 100 to 150 to 200. Also fiber.

Fiber, fiber, fiber, dude! Get some metamucil or flax seeds and chug that junk 3x a day. Better yet, eat a salad or green veggies. Whenever I’m feeling “plugged”, more fiber always fixes it.

Eat your fruits and veggies.

hey, thanks a lot for the advice guys, i was just expecting everyone to say, just take some laxatives, thatll do the trick. so basically i have to up my fiber, fruit, and veggie intake, and maybe work a little slower into taking in that much protein. thanks

I too have problems taking in a lot of protein–I just don’t feel like eating that much meat! In order to do it with reasonable success, you must a) use protein powders b) drink a gallon of water a day. You may choose to supplement with fiber, but believe me, if you don’t have enough water in your system, nothing will help your bowel movements.

Why not help the body out a bit and take digestive enzymes? The ones that work best are broad spectrum plant based digestive enzymes.

Yogurt also can help with constipation (and with “loose bowels” as well), although you will get some carbs with yogurt that you wouldn’t get with a fiber supp. However, if you stick with a “light” plain yogurt you can minimize the carbs, and your digestive tract will thank you. Just make sure to get a brand with live cultures, as those cultures are what aid with the digestive process.

I’m not going to add anything new, but upping the fiber intake is the way to go, especially if you can add it by eating more veggies. A small bowl of all-bran or similar cereal could also help. Nuts are a good source of healthy fats and fiber. Yogurt can also help. Buy some plain organic yogurt and through 1/4 - 1/2 a cup in with one of your protein shakes.