Source
r/Fitness•
Crumpy88

Anyone have trouble with constipation?

Been training for about 6 months now, I've always been like clockwork with my bowel movements, about a month ago I started taking protein and creatine, and ever since then the clock has stopped

I eat plenty of fibre, 1 cup of oatmeal is my go to breakfast, I drink at least 1.5 litres of water a day, plenty of fruit and veg. Don't eat red meat

It's been about 3 days since I've gone, I don't feel unwell, there's no bloating or anything I'd just like to be regular again

I took some mild laxatives the other day where the recommended dose was 2-3 tablets and I took 7 across the day, and still nothing

For reference I'm taking Horleys ripped for protein

Posted Jun 12, 2014, 10:52 PM UTC

313
Pancytopenia•

if you are sure you are getting enough fiber go next to miralax. osmotic, prokinetic, non-habit forming laxative. I'm on the GI service for the hospital right now and thats what the attending GI docs recommend in clinic.

4
Crumpy88OP•

Thank you, I'll check it out

2
nicko2003•

Yeah miralax works great. I have to use it a lot for hard stools and it really works well for me.

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theedoorNatty Police Police•

Try chia seeds, mix some with yogurt and you'll be having nice poops

2
Crumpy88OP•

Already do chia seeds, either by putting them in something or just a teaspoon straight in the mouth

1
[deleted]•

You are not eating enough fiber. Do you want god tier fiber food? Eat lentils and black beans. Eating one cup of beans or lentils for a week, and you'll be shitting the best shits of your life.

Also, 1.5 liter of water a day is a little too low, specially if you are taking creatine. I'm 5'11'' and 165lb and I drink around 4lt water a day.

Fruits and veggies have plenty of fiber, but nothing beats legumes. See, 1 cup of lentils has around 15gr fiber. Eat your lentils and beans.

2
lil-aud•

Prune juice is as or more effective than many over-the-counter treatments recommended for constipation... In an eight-week study that tested the effects of prune juice against psyllium, a bulk-forming soluble laxative, 40 people with chronic constipation had better results with prune juice than with psyllium.

From this article which even has its references at the bottom. I don't understand why people don't try more natural remedies. Its not the best tasting juice out there, but IMO its very effective.

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GreatBrodinsBeardWeightlifting•

Try adding a magnesium supplement

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pleasecallmebigpapaStrongwoman•

Those can be pretty powerful. OP try a physilium husk pill first perhaps?

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GreatBrodinsBeardWeightlifting•

A standard 250mg supp won't be drastically noticeable, I'm not talking like milk of magnesia.

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pleasecallmebigpapaStrongwoman•

I might be confusing supplements but I was under the impression that magnesium citrate should be taken on the toilet.

1
[deleted]•

I've been eating a tablespoon of flax seeds in my morning shake and I think that has really helped me. I also eat an apple a day.

1
JBMPB•

its probably the creatine, (creatine dramatically alters the way your body retains water) and dehydration is the no. 1 cause of constipation, that combined with protein supplements is a double wammy to your digestive system. also, overtraining can cause a "stress mode" where your digestive system essentially shutsdown. id recommend stopping the creatine, and taking a long rest period from heavy exercise (a week or so) youll probably return to normal after that. it may be good to cut out the protein powder too. eat natural fiber, like long grain brown rice, maybe some raw veggies, mix in some chicken or beef in a stir fry, really helps and absorbs better than powders and supplements. its not just how many nutrients you down with powders and supplements, its how well they absorb sometimes less is more

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