Stomach Cramps - too much protein?

[Nowhereman]

Hello All,

In the last couple of days I've developed a small stomach cramp in my lower abdomen (right at pelvis) which comes and goes. Nothing painful but just know its there and I'm wondering if this could be a result of an increase in my protein intake. I'm otherwise quite healthy and don't feel its a virus or anything.

If I can explain where I am today, I spent 6 of the last 7 months in weight loss mode eating mainly Paleo (I do eat dairy and drink quite a bit of milk with dinner - always have). Since I've been nearing my weight loss goal I've made a switch from focusing on weight loss to muscle building in the last 3 weeks in an attempt to balance out and make up the deficit I was likely losing in muscle gains.

The main way I've done this is to take on protein powder shakes. I use Allmax ISOFlex if it makes any difference. From what I've read it is a good quality powder but this is my first time taking on this type of supplement.

My old daily diet went something like this:

Breakfast - two eggs with cheese on top and often steak/lean sausage/bacon mixed in or Cottage Cheese & a Banana if I was tired of eggs daily.

Morning snack - Nuts or fruit

Lunch - Salad with chicken

Afternoon snack - Carrots & or cheese

Dinner - some sort of Paleo centric meal - meat, veggies etc

Late night snack - cheese & nuts

In the last 3 weeks I've substituted the afternoon snack and late night snack for a protein shake (with milk) and I also take a shake after a workout (which is generally 3-4 days per week). So in a given day I may take up to 3 shakes @ 35g of protein each (27g powder + 8g milk).

Based on my rough non-scientific calculations I was getting around 60-80g of protein on the old diet and have now added 3 shakes (105g) for a total around 145-165g of protein per day (if I take out 20g from the nuts and cheese I've substituted for). Like I said, unscientific.

I understand I should get anywhere from 1-1.5g of protein per lb of weight and I am 183 right now so I'm well under what I've read as "the ideal".

So wrapping back to my question - is it possible to get stomach cramps from too much protein? Like I said, I've never taken a protein powder before and likely never taken in this much protein for such a prolonged period of time. Did I jump in too quick? Should I have eased in my increased protein consumption?

I guess it could also be the milk, although I'm a pretty hardy milk drinker and its likely increasing my intake by about 30-50%.

My next step is to wait until this subsides then substitute the milk for water in the shakes and see if it makes a difference.

If you have any other thoughts I would love to hear them.

Thanks!

[SwimBikeRun]

I would highly suggest eating a lot of green veggies to aid with digestion of all that protein!

[Pat G]

Stomach cramps... well you've identified the more likely factors, the drop in fruit/veggie intake, increase in milk or the protein powder. Objectively you could try stopping both the milk and the protein see if the cramps stop, then try adding one, and if no further issues, the other again.

As per mr SwimBikeRun, leave your morning and afternoon snacks of fruit and veg in if you can force that much food into you.

[navywife]

It's a funny thing, adding all of that protein. Diets high in protein can be very hard on your kidneys, and can definitely cause some bowel symptoms. I'd say, looking at your typical daily diet, with the addition of all of that milk and protein, you need to add more green leafy vegetables. Add at least as much as you have added in protein. A really good rule of thumb is to eat colorfully. Lots of colors in those veggies and fruits. Of course, it could be something as simple as needing to add more water to your day. In any case, I hope your cramp goes away soon.

[aj_rock]

In order to get kidney problems, you'd have to take in 300g + of protein per day over a long period of time, and even then they only show up in people with pre-existing problems or a genetic pre-disposition.

It's probably just from the major change in dietary composition, especially the drop in veggies. Moar fiber!

[Nowhereman]

Thanks everyone for the input.

I did cut out both the protein powder and the milk (and most other dairy) for a week. Nothing really improved but it may take two weeks to clear out and restore (2nd hand information from my wife's nutritionist). I feel everyone is likely right that the increase in protein is likely the cause and I'll take the suggestions about adding more veggies to my diet. And once things are back to normal I'll add protein powder back in smaller quantities and build up over a longer period of time. I'll also just mix it with water instead of milk which will likely help.

I did go see a dr regarding it yesterday and while he couldn't provide an answer he referred me to a specialist and an ultrasound. He also felt that the amount of protein I was taking in likely wasn't the cause but I still feel that the quick change in my intake makes it an awful coincidence so I'll keep in it.

[Mixy-Chan]

I think I experienced something simalar....but I was livign on Cafeteria food....that was....most likely not real. I have now solved my problem by making sure there is more fibre in my diet. It keeps me from the bloated/cramps feeling, and healthier. I also drink protein shakes my main one is in the form of a berry smoothie, second a chai latte shake and then my milk and protein powder. I have one maybe two a day, usually at lunch with something light like a salad. My solution may not be the same for you, however fibre definitly made me feel healthier! the shakes for me in general.

[Leimanu]

I just wanted to thank you for writing this post. I was having the same low ab pain and just could not figure out what it could be because I changed my diet and ate healthy. But I do have a problem with getting my veggies in. So I tried to incorporate more and I have less issue now. Thanks! For some reason, when the belly's not right, nothing's right.

[aj_rock]

Just remember, correlation != causation. Don't jump to conclusions, especially if your doc tells you otherwise.