Are you thinking about starting a ketogenic diet but find yourself worried about your protein intake? Or have you already gone keto, and you need to increase your protein intake? If so, adding keto-friendly protein powder can revolutionize your health and gains.
The challenge, or perhaps the hardest part, is figuring out the best option for you. There are a lot of kinds of keto protein powders to choose from. There’s whey protein powder, collagen protein powders, full-on meal replacements, and more.
Whey protein powder is typically popular amongst bodybuilders, gym-fanatics, and those on a keto diet. This is because this specific type of protein includes a range of amino acids that help with a variety of things. On the other hand, collagen peptides have become increasingly popular as well, as an easy option to add to just about anything. From smoothies to coffee, to even baked goods, collagen peptides are popular in a mainstream way.
The decision isn’t easy, so let us help! We’ve done the research on keto protein powders. We’ll discuss how protein powders work on keto, some keto-friendly protein powder types, and we’ll give you our picks for the best keto protein powder. Let’s begin!
Can You Have Protein Powder On Keto?
You may already know the benefits that come with keto-friendly protein powders, ranging from weight loss, healthy aging, and even stabilizing blood sugar control. Protein powder truly provides you with a variety of benefits, which we will further explore below. But it is important to first answer a pressing question: “Can you have protein powder on keto diets?”
To answer the question, you can have protein powder on keto. Listed below are some keto-friendly protein powder types.
1. Whey Protein Isolate
Whey protein isolate is the purest form of whey protein you can buy. It contains less or even zero amount of carbohydrates per scoop.
2. Casein Protein
Casein is a known milk protein that your body slowly digests. Protein powders made from casein only contains trace amounts of carbs and an ample amount of calcium.
3. Egg Protein
If you are someone who is following a low-carb or keto diet, egg protein powder is the best option for you. This powder only contains protein from the white as a contrast to the whole-egg protein powder, where it includes the yolk with the white.
4. Collagen Protein
In terms of unique health benefits, collagen protein powder is the best choice as it is derived from the connective tissues of animals and fish. It is beneficial for those following the keto diet because it is fortified with MCTs.
5. Soy Protein Isolate
Although soy protein is naturally high in protein, it is keto-friendly. It contains no carbs, especially if it is unflavored or no sweeteners added.
6. Pea Protein Isolate
Pea protein is very low in carbs, which makes it good for those who are following a keto diet. However, you should watch out for flavored varieties of this powder because they often harbor more carbs.
7. Rice Protein Isolate
Rice protein powder is very low in carbohydrates because the carbs are naturally extracted from the proteins. When you combine multiple supplements, these can even work as a meal replacement if you are looking for something convenient.
Can You Drink Protein Shakes On Keto?
This is a question most people want to be answered. To answer this question, Los Angeles–based Franziska Spritzler, RD, founder of Low Carb Dietitian said: “Protein will not kick you out of ketosis if you have a lot, but it will lower the number of ketones in your blood.”
As observed, since upping the amount of protein by a little bit will not affect your body’s ability to stay in ketosis, this version of the diet delivers the same weight loss benefits as effectively as standard keto.
A High-Protein Keto Diet May Be Best For Bodybuilders
If you are following this diet for therapeutic reasons, this may not be right for you. This kind of diet is meant for those who need to protect muscle mass. This works well for bodybuilders, weightlifters, and even the elderly because they need to prevent muscle breakdown. Keeping carbs low while adding a grass-fed powder made with MCTs to your diet can help boost overall health too.
What Is Keto Protein Powder?
People who have been on the keto diet know that the goal is to get most of the calories, approximately 70-80%, from fat for the body to be put in a state of ketosis. This protein powder keeps your net carbs low and your grams of protein per serving high.
For others who may not know, ketosis has many life-changing health benefits. Listed below are its benefits:
- Assist weight loss
- Lower blood sugar levels
- Reduction of seizures
The main idea of ketosis is for the body to use fat as the main source of energy instead of carbohydrates because keeping the former below 50 grams is also one of the goals of ketosis. The good thing is there are many protein powders to choose from if you are on a low carb diet.
Protein And Ketosis: What You Should Know About the Two
Always remember that while you are strictly following your keto diet, you need to keep your protein intake at 25% or less than your caloric intake. Luckily there are many protein powders that that are low carb friendly.
Although protein is an absolute necessity for the body to perform at its best, it has to be kept at a minimum level to force the body to use fat as the main source of energy. You should also be focusing on balancing out your fat intake and sticking with a variety of omega-3’s.
Keto Protein Powder Benefits
Supports Weight Loss
On a ketogenic diet, your intake of net carbs is limited with high-fat foods; this results in ketosis in which the body switches to using fats instead of carbohydrates as the source of energy. It’s important to keep the grams of protein high and the sugar low per serving as well. The bottom line is, the powder primarily works by lowering insulin levels, producing ketones, and increasing fat burning, which results in weight loss.
If you are into high-intensity workouts, you know how hard it is without some help or an energy boost. Well, keto protein powder helps in maintaining muscle mass as well as increasing energy. It also aids in the recovery of the body after working out and helps in building the muscles.
It is a misconception that protein powders lead to digestion issues. Many include properties that help with digestion like MCT oil, coconut oil, amino acids, and sometimes even zero carbs! Keto protein powders are found to produce anti-inflammatory molecules. These molecules aid in fighting gut-related symptoms. It also helps in increasing the absorption of nutrients in your body.
May Improve Heart Health
Obesity and high blood pressure linked to artery-damaging inflammation are cardiovascular risks. A Keto diet supplemented with keto-friendly powders can lower the LDL or bad cholesterol and higher HDL or good cholesterol during the diet. And this helps protect against heart disease.
May Protect Brain Function
On a keto diet, your liver produces ketones that come from utilizing the stored fats in your body as the source of energy; this is a metabolic process called ketosis. These ketones are neuroprotective antioxidants and can increase mitochondrial efficiency and production, supplemented by keto-friendly protein powder; this can prevent damage to your brain cells. Many protein powders also include MCTs that boost brain health as well.
Best Keto Protein Powder
There are many different protein shakes and protein powders to choose from, but today we will share some of the best keto protein powders on the market.
Looking for a powder that goes well with your keto diet? One of the options could be the Orgain Keto. This is a great supplement to your ketogenic diet, helping your body to raise the ketone levels and at the same time supplying energy to support your daily activities. This protein is made with Type I and III collagen in combination with medium-chain triglycerides (MCT Oil).
- Paleo and Keto Friendly
- Includes Orgain Chocolate Keto Collagen Protein Powder with MCT Oil
- Provides Ideal Ratio of Protein to Fat
- Combined Benefits of Keto and Collagen
- Mixes Easily in Any Liquid of Choice
Perfect Keto Whey
Perfect Keto is a popular keto supplement company. They produce a variety of keto-friendly products, including Perfect Keto MCT Oil, Perfect Keto Collagen, Perfect Keto Exogenous Ketone Base, and of course, their Perfect Keto Whey protein powder. If you are looking for a powder that is high in fats and is a great friendly protein, you should definitely try out Perfect Keto Whey. Because it is high in fats, it will keep you longer and fuller. You can now enjoy a speedy muscle recovery after a long and tiring workout. Made with amino acids, whey isolate, this protein has a number of net carbs that falls within the parameters of low carb keto.
- Boosts Satiety
- No Nitrogen Spike
- Convenient on The Go
- Purest Keto Protein Powder on the Market
- Optimal Protein Source
Ancient Nutrition Multi Collagen
The Ancient Nutrition Multi Collagen is specifically created so that you do not have to choose between bovine or marine if you have a preference between the two. This powder boasts of its non-singularity source, thus its name. This powder helps in supporting your skin, nails, hair, and other parts of the body. Besides, it is sourced from non-GMO and pasture-raised sources.
- Whole Food Dietary Supplement
- 5 Types of Food Source Collagen
- Good for Nails, Skin, and Joints
Dr. Formulated Keto Meal Balanced Shake – Chocolate
If you are setting your eyes on something that matches your keto diet, then Dr. Formulated Keto Meal Balanced Shake – Chocolate is perhaps the best recommendation for you. This is formulated with organic grass-fed butter, guaranteed to be clean and safe for the body and brain. It’s a great option for anyone who has a sweet tooth but wants to stick to a low fat and high protein option.
- Protein from Truly Grass Fed Whey Protein—no rBST, rBGH & antibiotic-free
- Use in shakes, smoothies, and baking
- Two delicious flavors—Chocolate & Vanilla
- 1.5 Billion CFU Probiotics to support digestion
Plant-Based Clean Keto Protein Peptides – Tropical Vanilla
This plant-based protein powder is one of the best keto-friendly protein options on the market. Made with “fat-burning fuel,” vitamins, fiber, and minerals. This is a great option for keto dieters who are looking to stick with plant-based protein but still get in essential amino acids, fiber, minimal carbs, and fat.
- Comes in two flavors: vanilla and chocolate
- Can use in shakes, smoothies, ice cream, or in energy bites
- Has zero added sugar
Final Words: Should You Try One Of The Best Keto Protein Powders?
There are many items to choose from on this list that can help keto dieters lose weight, increase gains, or even maintain where they are at.
Whatever choice you make with regards to your protein powder, it is always a good idea to meet with your doctor or your dietitian to discuss your personal health information. This is perhaps the best path to take, whether you are on a keto diet or planning to have another eating regimen.
Above all, listen to your body and assess how you feel as you currently enjoy your diet. Remember that you will be your best teacher. While there is not a single best keto protein powder, we hope the suggestions provided help pair you with a supplement that works with your low carb diet.
While some of these powders include zero carbs, some include a few, but they still fit under the branch of low carb diets. Utilizing grass-fed options, MCTs, coconut oil, and sugar alcohols, these powders are a great addition to most diets.