Are Protein Shakes Good for Nausea? Finding Relief and Avoiding Triggers

November 13, 2025 •

6 min read

According to a 2023 study in Nutrients, consuming liquid protein may help mitigate nausea, especially during pregnancy. While this suggests protein shakes can be beneficial, the answer to "are protein shakes good for nausea?" is more complex, as factors like protein type, sweeteners, and consumption speed play a critical role.

Quick Summary

Protein shakes can be helpful for nausea if formulated correctly, but they can also trigger symptoms depending on the ingredients and timing. Dairy sensitivity, artificial sweeteners, and fast consumption are common culprits. Choosing an easily digestible, bland, plant-based, or hydrolyzed protein isolate can make a significant difference in tolerance.

Key Points

Lactose intolerance is a key factor: Many people experience nausea from standard whey protein concentrate due to its lactose content; opting for whey isolate or plant-based proteins is often a better choice.
Artificial ingredients can be irritating: Artificial sweeteners, sugar alcohols, and thickening gums are known to cause digestive issues, including nausea, in sensitive individuals and should be avoided.
Sip slowly for better tolerance: Drinking a shake too quickly can overwhelm the digestive system, so sipping it gradually over 10-15 minutes can prevent nausea.
Choose the right protein type: Opt for easily digestible proteins like whey isolate, hydrolyzed collagen, or simple plant-based options (pea, rice) to minimize gastric distress.
Protein intake is important when sick: Getting enough protein can help support the immune system and provide energy, especially when appetite is low.
Timing around exercise is important: Drinking a shake immediately after an intense workout can cause nausea due to delayed gastric emptying; wait a short period before consuming.
Hydration is critical: Dehydration, which can be caused by excessive protein intake or illness, can also contribute to nausea, so ensure you drink plenty of fluids.

Can Protein Shakes Provide Nausea Relief?

When feeling nauseous, the thought of eating solid food can be unappealing, making liquid nutrition an attractive option. Protein is an essential macronutrient, particularly when the body is recovering from illness or stress. A protein shake can offer a source of energy and support the immune system without requiring a full meal. For some, especially those with morning sickness, a protein-rich liquid meal, like a shake, has been shown to correlate with fewer instances of extreme nausea.

Why Protein Can Help When You're Sick

Stabilizes Blood Sugar: Nausea is sometimes caused or worsened by unstable blood sugar levels. A balanced protein shake can help regulate glucose, preventing the crashes that can trigger queasiness.
Supports Immune Function: Protein is crucial for the production of antibodies and immune cells that help fight off pathogens during illness. Adequate protein intake ensures the body has the building blocks it needs for recovery.
Nutrient-Dense Option: For those with a poor appetite, a shake provides concentrated nutrients in a small, easy-to-consume volume, preventing malnutrition and providing energy when solid food isn't an option.

Potential Nausea Triggers in Protein Shakes

Despite the potential benefits, many people experience nausea from protein shakes. Several ingredients and habits are often to blame:

Lactose Intolerance: Whey protein concentrate contains lactose, and many people have some degree of intolerance. This can lead to digestive upset, including nausea, bloating, and gas.
Artificial Sweeteners and Additives: Sugar alcohols (like erythritol and xylitol) and artificial sweeteners (like sucralose) are common triggers for digestive issues, including nausea, especially in sensitive individuals.
Fast Digestion of Isolates: Highly refined protein isolates, particularly when consumed on an empty stomach, can be absorbed too quickly, overwhelming the gut and causing discomfort.
Gums and Thickeners: Ingredients like xanthan and guar gum, added for texture, are indigestible fibers that can ferment in the gut, leading to gas and nausea.
Drinking Too Quickly: Chugging a shake, especially after intense exercise or on an empty stomach, can overwhelm the digestive system and cause a stomach ache or nausea.

Choosing a Nausea-Friendly Protein Shake

If you're prone to nausea, selecting the right protein source and ingredients is key. Look for minimal, high-quality, and easily digestible options.

Easily Digestible Protein Sources

Whey Protein Isolate: Unlike whey protein concentrate, isolate is filtered to remove most of the lactose, making it much easier on the stomach for those with dairy sensitivity.
Plant-Based Proteins: Pea, brown rice, and hemp proteins are often gentle on the stomach and are naturally dairy-free. Some plant-based blends are formulated to provide a complete amino acid profile.
Hydrolyzed Protein: This type of protein has been broken down into smaller amino acid chains, which are more readily and gently absorbed by the body. Nano-hydrolyzed collagen protein, for instance, is highly digestible.

Tips for Making and Consuming Your Shake

Start Small: If you're new to a particular shake or are feeling very sensitive, start with a smaller serving to see how your body reacts.
Mix with Gentle Ingredients: Use soothing liquids like water, diluted apple juice, or almond milk instead of high-sugar or heavy dairy products. Add mild-tasting, stomach-friendly fruits like bananas.
Avoid Strong Aromas: For some, strong smells can trigger nausea. Cold shakes tend to have less potent aromas than warm or hot beverages.
Sip Slowly: Instead of drinking it all at once, sip your protein shake gradually over 10 to 15 minutes. This gives your body time to process the nutrients without feeling overwhelmed.
Don't Drink on an Empty Stomach: Having a small, bland snack before your shake, like a few crackers or a piece of toast, can help prepare your stomach for digestion.

Comparison Table: Protein Types for a Sensitive Stomach


Protein Type	Pros	Cons	Best For
Whey Protein Isolate	High protein, low lactose, fast absorption, often tasteless.	Can still cause issues for those with extreme dairy sensitivity.	Athletes or individuals needing fast protein uptake without significant lactose.
Plant-Based (Pea/Rice Blend)	Dairy-free, hypoallergenic, often comes with added digestive enzymes.	Some may find the texture or flavor less appealing; pea protein can cause bloating for some.	Vegans, those with dairy intolerance, or individuals seeking a gentler protein.
Hydrolyzed Collagen	Highly digestible due to pre-digested proteins, often tasteless.	May not contain all essential amino acids; typically used for different purposes than muscle-building.	Individuals with severe digestive sensitivities or low stomach acid.
Whey Protein Concentrate	Cost-effective, readily available, complete amino acid profile.	Higher lactose content, higher potential for causing nausea and bloating.	Individuals with no dairy sensitivity and a robust digestive system.

Can Protein Shakes Cause Nausea? The Link to Digestive Distress

Yes, protein shakes can absolutely cause or worsen nausea for several reasons beyond lactose intolerance. The speed of consumption, the presence of certain artificial ingredients, and the timing relative to a workout are all contributing factors. For example, high-intensity exercise can delay gastric emptying, meaning a shake consumed immediately after a strenuous workout may sit in your stomach longer, causing nausea and bloating. Similarly, protein powders containing high doses of artificial sweeteners or gums can irritate the digestive system, leading to discomfort. Some individuals may also have an underlying, undiagnosed food sensitivity to ingredients like whey, soy, or eggs commonly found in protein powders. Ultimately, listening to your body's specific response is the best guide. If a certain shake consistently makes you feel unwell, it's a signal to try a different type of protein or formulation. For those with persistent digestive issues, switching from a pure protein powder to a more balanced meal replacement shake, which includes healthy fats and fibers, may improve tolerance.

Conclusion: Navigating Protein Shakes for Nausea

Protein shakes can be a helpful and nutrient-rich tool for those with nausea, especially when solid foods are unappetizing. The key is to choose wisely and pay attention to how your body responds. For many, switching from a lactose-heavy whey protein concentrate to a whey isolate, plant-based protein, or hydrolyzed formula can make all the difference. Furthermore, simple adjustments like sipping slowly, avoiding strong flavors, and ensuring hydration can mitigate potential triggers. By selecting an easily digestible product and adjusting your consumption habits, you can reap the nutritional benefits of protein shakes even when your stomach is sensitive. Always consult a healthcare professional for personalized advice, particularly if nausea is severe or persistent.

This article provides general information and is not a substitute for professional medical advice. Always consult a healthcare provider for any health-related concerns.

Why Protein Shakes Can Be Both Good and Bad for Nausea: A Takeaway Summary

Protein can help nausea: In liquid form, protein can be an easy way to get essential nutrients and energy when solid food is difficult to stomach, which is beneficial for recovery.
Lactose is a common trigger: Whey protein concentrate, which contains lactose, is a frequent cause of nausea and digestive upset for many individuals.
Sweeteners can cause problems: Artificial sweeteners and sugar alcohols found in many protein powders can trigger digestive distress in sensitive stomachs.
Consumption method matters: Drinking a protein shake too quickly or on an empty stomach can overwhelm the digestive system and cause nausea.
Isolates are often better: Whey protein isolate has less lactose and can be better tolerated by sensitive individuals than concentrate.
Consider plant-based options: Plant-based protein powders like pea or brown rice are naturally dairy-free and often easier to digest.
Hydrolyzed protein is highly digestible: For very sensitive stomachs, hydrolyzed collagen is pre-digested and absorbs with minimal effort.
Listen to your body: If a specific shake causes discomfort, it’s a signal to try a different type or brand that is free of irritating additives.

Frequently Asked Questions

Yes, whey protein can cause nausea, especially for individuals who are lactose intolerant or sensitive to dairy. Standard whey concentrate contains lactose, which can trigger digestive upset. Whey isolate or plant-based proteins are better alternatives for sensitive stomachs.

For a sensitive stomach, consider plant-based protein powders (like pea, brown rice, or hemp), whey protein isolate (which is very low in lactose), or hydrolyzed protein. These types are generally easier to digest and less likely to cause irritation.

A cold or chilled protein shake is often better for nausea. Hot foods and drinks tend to have stronger aromas, which can trigger the gag reflex in some people. Cold shakes have a milder smell and are often more palatable.

To make a shake easier to digest, try sipping it slowly over 10-15 minutes instead of drinking it quickly. Ensure you're well-hydrated, and consider adding a small amount of fiber or healthy fat (like a banana or a few almonds) to slow absorption.

Common ingredients that can cause nausea include lactose (in whey concentrate), artificial sweeteners (like sucralose), sugar alcohols (like erythritol), and certain thickening gums (like xanthan gum).

It depends on the severity of your symptoms. If you are actively vomiting or have severe digestive distress, stick to clear fluids. If you have a poor appetite and need nutrients, a bland, easily digestible protein shake can be beneficial. However, if your shake makes you feel worse, stop taking it.

Drinking a protein shake too soon after high-intensity exercise can cause nausea because gastric emptying is delayed. It is often better to wait a short period after a workout before consuming a shake to allow your digestive system to normalize.