From 1 episode
What protein powder should I use if whey makes me bloated?
Answered by Nikkiey Stott and her guests · Updated
The short answer
If whey leaves you bloated, try a plant-based protein. Nikkiey says whey and dairy-based powders sometimes upset her stomach, so she uses 1st Phorm's Vegan Power Pro, which she finds easy on the stomach. If whey doesn't bother you, she suggests their whey isolate, Phormula-1, especially around your workout.
Hear Nikkiey answer it
Tap play to start right where it's answered. It keeps playing while you browse.
Nikkiey on why she skips whey and uses a vegan protein that's easy on the stomach
Plays from 4:05 · Ep. 45: Which Workout Supplements Are Actually Worth Taking?
If whey doesn't bother you: what an isolate is and when to take it
Plays from 4:36 · Ep. 45: Which Workout Supplements Are Actually Worth Taking?
Nikkiey clarifies casein versus isolate and when each one fits your day
Plays from 6:46 · Ep. 45: Which Workout Supplements Are Actually Worth Taking?
Nikkiey's favorite flavors for the vegan and whey protein powders
Plays from 5:58 · Ep. 45: Which Workout Supplements Are Actually Worth Taking?
The full answer
On Ep. 45 of The WarriorBabe Show, Nikkiey explains that a lot of people feel bloated after drinking any type of whey protein powder, and she's one of them. Anything whey or dairy-based sometimes upsets her stomach, so her go-to is 1st Phorm's Vegan Power Pro. If bloating is a familiar pattern for you, her advice is simple: steer away from whey and try the vegan option. A bloated stomach after your shake doesn't mean you can't handle protein. It means that powder isn't the right fit.
If whey sits fine with you, she points to their whey isolate, Phormula-1. She also clarifies the two main types you'll see on labels:
- Isolate: fast digesting, best around your workout. Nikkiey takes hers afterwards so it gets digested quickly and starts the recovery process.
- Casein: slower digesting, so people use it as a meal replacement during the day or before bed because it keeps them fuller longer.
One note if you listen to the episode: she first calls the slower option "concentrate," then corrects herself a minute later and says she meant casein.
She also shares the flavors she likes, which matters if you're going to drink it consistently. For Vegan Power Pro, she loves chocolate mint cookie and iced oatmeal cookie. For Phormula-1, she likes chocolate milkshake, or the fruity cereal flavor for something sweeter. Pick the one your stomach tolerates and you'll actually enjoy, because the best protein powder is the one you'll keep using.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
Women also ask
More questions →
Protein for Women
Are protein shakes as good as real food?
Not quite. Nikkiey's view is that protein shakes and bars are a useful tool, not a replacement for whole foods. They're processed and lack the vitamins, minerals and other nutrients you get from chicken, eggs, fish or tofu. She suggests about 80% of your protein from whole foods and roughly 20% from shakes and bars.
Read the answer →
Protein for Women
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.
Read the answer →
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.
Read the answer →
Watch or listen in full
More on this topic →
20 minWhich Workout Supplements Are Actually Worth Taking?
Episode 45 · Apr 21, 2023