If you’ve been upping your protein intake and lifting weights, you may have noticed a surprising side effect along with some new muscle: the dreaded protein farts bubbling up when you’re loading up a barbell, sinking into a squat, or landing that last box jump. Sounds lovely, right? The good news is, there are steps you can take to quiet your gut if your workouts have shifted a little toward the smelly side.
And no, it doesn’t necessarily mean consuming less of it. In fact, while the common term often thrown around in the fitness sphere is “protein farts,” the cause of all that flatulence actually doesn’t have a whole lot to do with the macronutrient itself.
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“I would love it if people stopped calling them ‘protein farts’ because protein is not the culprit; it’s what it’s keeping company with,” Liz Applegate, PhD, a distinguished senior lecturer and director of sports nutrition emerita at the University of California at Davis, tells SELF.
To find out what’s really at play here, keep on reading to find out what you need to temper your toots so you can worry a little less about ripping a ripe one.
First things first: You need protein to build muscle, so don’t let farting fears turn you off it.
When you’re strength training with heavy weights, or with a number of reps that really challenge you, your muscles develop tiny, microscopic tears as a result of that stress. It’s not as scary as it sounds: The ensuing repair process actually strengthens the tissue so they get bigger and stronger. Consuming protein simply helps this along. It’s made up of building blocks called amino acids, which are key for helping your muscles rebuild after a tough workout, Dr. Applegate says.
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When your muscles are in restoration mode, it’s a perfect time to take in a decent amount of protein, Dr. Applegate says. The exact amount depends on the type and intensity of the exercise you’re doing—lifting heavy weights generally requires more protein than an easy run—as well as your body weight. But generally experts recommend somewhere around 20 grams of post-workout protein.
Getting to that amount may involve adding in protein shakes, protein bars, or other protein supplements, or just eating more protein-rich foods like eggs and meat. So when folks start to notice they’re gassing out the locker room, they may automatically point to that protein as the trigger. There are some legit reasons you might be farting up a storm after eating more of this stuff—but what’s behind the butt burps may not be what you’d think.
Yes, it’s possible that some protein-rich foods can make you fart.
There’s simply no real evidence showing that increasing your intake of protein increases flatulence, certified sports dietitian Joanna Cummings, MS, associate dietetic internship director and instructor in the graduate programs in human nutrition at Oregon Health & Science University, tells SELF.
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