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Can eating more protein upset my stomach?
Answered by Nikkiey Stott and her guests · Updated
The short answer
Yes, it can. On Ep. 174, Nikkiey explains that raising protein can disrupt your digestive tract, including what people call protein farts, because your body isn't used to it. She says this is normal, and recommends holding at 100 grams a day for 7 to 14 days before going higher.
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Nikkiey on why more protein can upset digestion at first, and why it's normal
Plays from 28:57 · Ep. 174: Why Women Over 40 Need More Protein for Muscle and Fat Loss
Hold at 100 grams for 7 to 14 days before increasing protein
Plays from 28:29 · Ep. 174: Why Women Over 40 Need More Protein for Muscle and Fat Loss
The full answer
Nikkiey is upfront about this on Ep. 174. When you start eating more protein, your gut may need time to catch up, and some digestive disruption is normal. Your body simply isn't used to the new amount yet. It isn't a sign that protein is wrong for you. It usually means the jump was too big or too fast.
Her fix is pacing. She suggests first tracking what you eat now, because most women are surprised to find they're averaging around 60 to 80 grams a day, and almost certainly under 100. From there:
- Make 100 grams a day your first short-term goal.
- Stay at 100 grams consistently for at least 7 to 14 days before increasing.
- Don't hit 100 for two days and then bump it up. Nikkiey says that's moving too fast, and it's also when your digestion is more likely to protest.
- Once 100 feels steady, work toward your body weight in grams, or your ideal body weight if you have a lot to lose. That's the North Star.
The reason to push through the adjustment period is that protein is central to building muscle, which Nikkiey says is what changes your body composition and gives you that toned look. Going from 60 grams to 160 overnight is overwhelming for your schedule and your stomach. Stepping up gradually is the plan that works.
The episode doesn't go further than normal adjustment symptoms. If discomfort feels like more than your body getting used to a change, or you have a digestive condition, talk it over with your doctor.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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How much protein do women over 40 need?
Most guidance on The WarriorBabe Show lands at about 1 gram of protein per pound of body weight per day for women over 40, based on goal weight if you have a lot to lose. Nikkiey says strength-training women may need 1.2 or even 1.3. Some episodes and guests cite 0.7 grams as the floor.
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Protein for Women
Does eating more protein help with fat loss?
Yes. Nikkiey explains that protein helps fat loss in three ways: your body burns more calories digesting it than carbs or fat, it protects and builds muscle while you're eating less, and it keeps you full so cravings don't derail you. She's also clear the digestion boost is small compared with exercise.
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Protein for Women
How do I increase my protein if I only eat about 70 grams a day?
Build up gradually instead of jumping to your full target. Nikkiey suggests adding about 5 grams of protein per meal, or roughly 20 grams a day, across three to four meals. A protein shake adds 20 to 25 grams. Aim for 100 grams first, hold it for one to two weeks, then keep climbing.
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31 minWhy Women Over 40 Need More Protein for Muscle and Fat Loss
Episode 174 · Jul 22, 2024