Weight training is the best form of exercise if done properly, so you really shouldn't stop and IBS by no means prevents you from it. I am by default a skinny girl, on birth control, not the type that will naturally build muscle, I have IBS and lactose intolerance meaning that I can't even have whey isolate, yet I am building muscle/getting stronger just fine.
You do not need as much protein as all weight building sites tout and you definitely do not need to eat 30mins after weight lifting and there is no need for protein shakes or supplements. Most important is that you need enough kcal within 24 hours, plus it's unlikely for your diet to be lacking in protein as you only need a v maximum of 0.5-0.8g of protein per bodyweight in lbs for serious body building and probably even half of that suffices.
There are plenty of quality proteins that are IBS friendly, think lean (white) meat, fish and egg whites. Tofu and oatmeal should also be fine.
As for getting your symptoms under control, scour this website, but here is my generic summary. Hope it helps.
'The diet solution is twofold:
A. follow the four EFI rules:
1. no alcohol
2. no caffeine
3. less insoluble fibre than soluble fibre per meals (peel, deseed and cook until soft) (use a soluble fibre supplement)
4. limited fat per meals - one meal calories coming from fat:25% maximum. (1g fat has 9kcal, 1g carb has 4kcal, 1g protein has 4kcal)
-rough guide fibre content of foods (actual fibre proportions and content depends on variety and ripeness):
http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf
-fat content of oil - 1 tablespoonful of oil has 120kcal coming from fat!! (e.g. 100g raw chicken breast has 110kcal from other, 1 medium potato has 150kcal: so you can safely cook 200g of raw chicken breasts with that one tbpsoonful of oil and one boiled medium potato)
B. follow the FODMAP guidelines simultaneously:
http://www.todaysdietitian.com/newarchives/072710p30.shtml
Safest foods to eat would be (eat them for a week or two at least): porridge (cooked in water), boiled/baked potatoes, cooled white rice, grilled chicken breast, shrimp, white fish, boiled carrots, peeled baked peppers, peeled cooked courgette (ie zucchini), tomato paste, orange juice, no-pulp-berry juice and a bit of fat with each meal (salmon/olive oil to mention two of the healthiest options, but do count the kcals here, see above).
Incredibly restricted I know but I think you are extremely unlikely to have trouble from these foods and once your gut has calmed down after a week or so, you may experiment with adding different foods back into your diet one by one to see whether you can tolerate them. A food you can't tolerate may bother you within a couple of hours up to three days.
Normal bowel movements are always easy to pass and they number maximum 3 bowel movements per day & minimum 3 bowel movements per week.
Spasmodic pain and bloating may never be completely eliminated, but will probably be greatly reduced through adherence to this diet. '
The incomplete evacuation problem may well be due to fat intake per meal, at least it is for me. Many (based on Heather's suggestions) are OK with eating a lot of fat per meal as long as overall daily fat intake is around 25% of kcal. I am not OK with that at all, I have to limit fat within every single meal and I suspect you might have to too.
--------------------
now: stable through EFI+FODMAP dieting (no lactose/no fructose/some fructans and some polyols)
before: IBS-D(pseudo-diarrhoea), bloating, often unbearable pain esp from too much fat: Apr 2007- Dec 2010
FODMAPs: http://www.todaysdietitian.com/newarchives/072710p30.shtml
[I've tried VSL#3 -> I could tolerate v good amounts of IF (even with less SF), it worked great (but overall I find it too expensive)]
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Re: feeling of incomplete bowel movement and exercise?
