4 Ways To Prevent A Protein Shake BLOAT

1 – Pace yourself!

Gulping a shake can lead leave you feeling uncomfortably bloated! Slow down and savor your super-smooth shake. That way, you won’t swallow excess air.

2 – Hit The STOP Button!

Remember, the more you blend, the more air gets in your shake, and the more you’ll swallow…creating bloating! Blend just enough to mix all the ingredients. Over-mixing can contribute to that bloated feeling.

3 – Watch For Sugar Alcohols 

Sugar alcohols could be causing bloating, because your body doesn’t completely metabolize them. Watch out for ingredients such as… isomalt, mannitol, maltitol, sorbitol, xylitol, erythritol, and hydrogenated starch hydrolysates.

4 – Go Fiber-Friendly

High-fiber shakes can initially cause gas and bloating. Start slowly when you’re adding fiber, and gradually increase your serving over the course of two weeks. Letting your body adjust should prevent discomfort.


Low-Sugar Pink Velvet Protein Shake Recipe

1 serving vanilla protein shake (check out the Kathy Smith Protein Shake)
1/4 C frozen strawberries
1/4 C frozen raspberries
8 oz unsweetened vanilla almond milk
1 Tbsp. coconut butter

This morning, I worked out at Barry’s Bootcamp, and then headed over to the Fuel Bar for my post-workout smoothie…a creamy, fruity but earthy PB&J shake.

Protein shakes can be the cornerstone of jumpstarting your weight loss and flattening your abs. They’re a refreshing blend of veggies, fruits and natural boosters that can help you nourish and energize throughout the day.

Even weight loss smoothies that claim to be “healthy” can be full of sugar and empty calories…which can be making you bloated and de-railing your health!

Although everybody reacts differently to different foods, sugar is commonly a trigger for that uncomfortable stomach bloat. Even fructose, a natural sugar found in fruits, can cause digestive discomfort.

(When’s the BEST time to drink a protein shake? Click here to find out in the podcast with Wayne Westcott, P.h.D.)

When you eat sugar (especially the refined and processed variety), it’s almost immediately broken down into glucose and pumped into the bloodstream, giving us that  “sugar high,” usually followed by a crash and burn.

The truth is, not all protein shakes are created equal! Even though I’ve been an advocate of these on-the-go meals for many decades, it can be easy to get caught in the extra calories and sugar in many of the popular shake recipes…these recipes not only add weight to your waistline, but also deplete your energy levels! Even a simple “protein shake recipe” search on the internet gives a variety of sugar-filled shakes packed with maple syrup, vanilla pudding, bananas, and fruit juices.

Try these 5 ways to SWEETEN up your smoothie while cutting your sugar intake! Plus, don’t miss the NEW Pink Velvet shake recipe!


I consider myself a pro when it comes to protein shakes. Years ago, I began training for a marathon and the workouts were intense! In order to keep my training program at its peak, I needed something to give me extra energy and muscle-repairing nutrients. So I began drinking protein shakes each day. What a difference it made! Decades later, one of my secrets to living a vibrant, healthy life is having a protein shake on a regular basis. It’s a simple thing to do, but it has energizing effects! I’m excited to share this key to optimal health by introducing a protein shake I know is clean, natural, and delicious…Introducing the KATHY SMITH PROTEIN SHAKE!
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