For those adhering to the Carnivore Diet, ensuring adequate protein intake can sometimes be a challenge. Whether due to appetite fluctuations, time constraints, travel, or the desire to optimize muscle growth, Carnivore protein shakes and animal-based protein powders offer a convenient solution. This article explores the role of protein shakes and powders within the Carnivore Diet, providing guidance on their appropriate use, composition, preparation, and significance.
Are Protein Shakes Carnivore-Friendly?
The answer is conditionally yes. To align with the Carnivore Diet, a protein shake or powder must be exclusively derived from animal sources such as beef, eggs, collagen, or bone broth. It should also be devoid of sweeteners, artificial flavors, gums, and plant-based fillers.
Protein shakes generally fall into two categories:
- Powder-based: These shakes consist of a protein powder like egg white, beef isolate, or collagen mixed with water, animal milk, or bone broth.
- Whole-food: These shakes incorporate real animal-based ingredients such as raw or cooked eggs, beef tallow, liver or other organ meats, bone broth, and even ground beef or raw milk.
Both types can be suitable, but careful scrutiny of ingredients is essential. Many commercially available protein powders marketed as keto or paleo-friendly may contain hidden plant-derived ingredients like pea protein, lecithin, sucralose, or artificial flavors that are incompatible with the Carnivore Diet. Some individuals following the Carnivore Diet also choose to avoid dairy-based whey isolates due to their potential to spike insulin levels and their lack of the micronutrient profile found in red meat. However, a more relaxed Carnivore Diet may accommodate grass-fed, additive-free whey protein.
To ensure a protein powder is truly Carnivore-friendly, consider the following:
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- Single-Source Animal Protein: Opt for products based on hydrolyzed beef isolate, egg-white powder, unflavored collagen peptides, or bone-broth concentrate. If the product contains a blend of proteins, verify that all sources are animal-based.
- No Non-Carnivore Additives: A Carnivore-compliant protein powder should be free of sugars, stevia, monk fruit, gums (xanthan, guar), soy or sunflower lecithin, artificial flavors, and plant oils. A shorter ingredient list generally indicates a safer product.
- Minimal, Low-Heat Processing: Look for products that have undergone cold processing or enzymatic hydrolysis. High-heat processing can degrade amino acids and generate inflammatory by-products.
- Transparent Testing and Sourcing: Choose reputable companies that provide third-party heavy-metal testing reports and clearly state the origin of their raw materials (e.g., grass-fed Argentine beef).
When and Why Use Carnivore Protein Shakes?
Carnivore protein shakes and animal based protein powder can be strategically incorporated into a Carnivore Diet to address specific needs and goals:
- Convenience: Protein shakes offer a quick and easy way to meet protein requirements when time is limited, such as during travel, busy workdays, or commutes.
- Muscle Repair and Athletic Performance: Athletes benefit from a rapid influx of amino acids post-workout. Beef or egg isolates provide leucine and other branched-chain amino acids (BCAAs) without the addition of carbohydrates, thus supporting muscle hypertrophy and recovery.
- Digestive Recovery: A warm bone-broth shake can provide nourishment and support gut health following dental procedures, illness, or gastrointestinal flare-ups. The glycine content of collagen can also help soothe the intestinal lining.
- Macro Control: Lean beef isolate can be used to increase protein intake while maintaining a low-calorie diet, which is beneficial for fat loss. Conversely, blending the same protein powder with melted tallow or raw cream can rapidly increase calorie intake for those seeking to gain weight.
Potential Drawbacks and Risks
While Carnivore protein shakes offer several advantages, it's important to be aware of their potential drawbacks:
- Micronutrient Deficiency: Protein powders lack the heme iron, zinc, B vitamins, and creatine found in whole food sources. Over-reliance on protein powders may lead to minor nutrient deficiencies.
- Hidden Irritants: Even unflavored protein powders can sometimes contain hidden ingredients like defatted cocoa, emulsifiers, or residual dairy, which can cause bloating or digestive upset in sensitive individuals.
- Renal and Ammonia Load: Consuming excessive amounts of protein powder can increase the nitrogen waste that the kidneys must process. It's important to use protein shakes in moderation and balance them with fatty cuts of meat and adequate water intake.
- Replacing Real Food: The primary risk is using protein powders as a substitute for whole foods. Replacing nutrient-dense foods like liver, sardines, or bone marrow with protein shakes sacrifices the benefits of nose-to-tail eating.
Top Carnivore Protein Powder Choices
Here are some of the best Carnivore protein powders available, based on their ingredient quality, processing methods, and sourcing:
- Equip Prime Protein (Grass-Fed Beef Isolate): This product contains only one ingredient, is enzyme-processed, and mixes easily in both hot and cold liquids.
- MuscleMeds Carnivor (Hydrolyzed Beef Isolate): This option provides 23g of protein, 0g of fat, and 0g of carbohydrates per serving. When purchasing MuscleMeds Carnivor, it's important to select the unflavored version, as the flavored varieties contain sucralose.
- BulkSupplements Egg-White Powder: This economy-sized option is third-party tested and contains no fillers. The high leucine content of egg protein makes it a beneficial choice for post-workout recovery.
- Nutricost Beef Protein Isolate: This budget-friendly option contains minimal ingredients and provides a heavy-metal report for transparency.
- Heart & Soil / Ancestral Capsule Range: While not protein powders, these desiccated organ capsules can be used in conjunction with protein powders to bridge any micronutrient gaps.
In addition to these commercially available protein powders, collagen and bone broth proteins can also be incorporated into a Carnivore Diet.
Collagen and Bone Broth Proteins
Collagen peptides are derived from skin, hide, or fish scales. They offer benefits for joint, tendon, and skin health due to their glycine and proline content. However, they are considered incomplete proteins because they lack tryptophan. Bone broth powder contains minerals and gelatin, which can promote gut health and electrolyte balance, particularly during keto or Carnivore flu or fasting periods.
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Neither collagen nor bone broth should serve as a primary protein source. Collagen can be combined with beef or egg isolate to create a complete amino acid profile, while bone broth powder can be consumed between meals for hydration and mineral replenishment.
It's important to select unsalted, unflavored bone broths to avoid unwanted additives like onion or herb extracts. Seasoning can then be added using mineral-rich sea salt.
DIY Carnivore Protein Shake Recipes
Creating protein shakes at home allows for complete control over ingredients, ensuring a nutritious and animal-based beverage. Here are a few simple recipes:
Beef-Broth Power Mug
This savory shake combines muscle-meat amino acids from beef isolate with the minerals found in bone broth.
Ingredients:
- 1 scoop beef isolate
- 250 ml hot bone broth
- ¼ tsp sea salt
Instructions:
Whisk the beef isolate into hot (not boiling) bone broth and sip slowly.
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Macros:
- Approximately 28 g protein
- Negligible fat
- Rich in glycine, sodium, and calcium
Egg-White Fat-Fuel Shake
This shake is high in protein and moderate in fat, making it suitable for fat-loss phases.
Ingredients:
- 2 scoops egg-white powder
- 300 ml of water
- 1 tbsp liquid ghee
Instructions:
Shake vigorously, then let settle for 60 seconds to defoam. Shake again and enjoy.
Macros:
- Approximately 48 g protein
- 14 g fat
- 0 carbohydrates
Collagen-Cream Carnivore Latte
This shake, which includes milk, is suitable for those following a more relaxed Carnivore Diet. It supports joint health and increases calorie intake, which can be beneficial for women or individuals who struggle to gain weight.
Ingredients:
- 2 scoops of collagen
- 200 ml warm raw milk
- 1 egg yolk
- 1 tsp beef tallow
Instructions:
Blend on low speed to create a frothy beverage and drink immediately.
Macros:
- Approximately 30 g protein
- 22 g fat
- Minimal lactose
When and How to Use Carnivore Protein Shakes
- After Workout (0-30 min): A beef isolate shake promotes muscle protein synthesis when muscles are receptive to repair. Add a pinch of salt and, if aiming to gain weight, a tablespoon of melted tallow.
- On-the-Go Breakfast: Combine egg-white powder with cold water and raw cream (if allowed) for a quick breakfast providing approximately 40g of protein.
- Traveling: Pre-portion protein powder into zipper bags for easy and convenient meals while traveling.
- Recovery: Warm bone-broth shakes can aid recovery after surgery or during digestive flare-ups when solid food is difficult to consume.
The Importance of Protein on the Carnivore Diet
Protein, along with fat, is a fundamental macronutrient on the Carnivore Diet. Balancing the protein-to-fat ratio based on individual metabolic flexibility is key to achieving optimal results. Protein plays a vital role in:
- Muscle Maintenance and Repair
- Hormone Production
- Immune Function
When carbohydrate intake is minimized, the body relies on protein for gluconeogenesis, the conversion of amino acids into glucose.
Protein is also highly satiating, which can help regulate appetite, prevent overeating, and stabilize energy levels. Adequate protein intake helps preserve lean tissue, even during periods of calorie restriction, which is particularly important for those aiming to lose fat. Insufficient protein intake can lead to muscle breakdown, strength loss, and a slower metabolism.
Protein requirements vary depending on individual factors such as goals, height, weight, gender, and activity level.
Protein Needs Based on Goals
Protein intake recommendations differ based on individual goals, including fat loss, muscle gain, and maintenance.
High Protein, Moderate Fat Intake for Fat Loss
To promote fat loss, prioritize a high protein, moderate fat intake. Protein should constitute the majority of calories, as it supports muscle maintenance and enhances fat burning. Protein has a high thermic effect, meaning the body expends more calories digesting protein compared to fat. It also suppresses appetite more effectively than fat, making it easier to reduce calorie intake. Leaner cuts of meat like sirloin, chicken thighs, or venison can be incorporated to boost fat loss while maintaining satiety.
A general guideline for fat loss on a Carnivore Diet is to consume 1.0-1.2 grams of protein per pound of ideal body weight. For example, an individual with a goal weight of 140 pounds should aim for 140-168g of protein daily.
While protein should be prioritized, fat remains essential for hormonal balance and overall health. A starting point of 65-75% protein and 25-35% fat by calories can be effective.
High Protein Intake for Muscle Gain
To build muscle on a Carnivore Diet, a high protein intake combined with increased calorie and fat consumption is necessary. Aim for 1.2-1.6 grams of protein per pound of lean body mass, or even slightly higher for those engaging in heavy weightlifting. For an individual with 150 pounds of lean mass, this translates to 180-240g of protein per day.
Sufficient calorie intake is also crucial for muscle growth. Fattier cuts of meat like ribeye, short ribs, lamb, or pork belly should be included alongside high-protein sources. Eggs, liver, and fatty fish like salmon are also excellent additions.
Spreading protein intake across 3-4 meals can maximize muscle protein synthesis. Studies suggest that distributing protein evenly throughout the day may be more effective than consuming it all at once, particularly for older adults.
Resistance training is essential for muscle growth. The combination of heavy lifting, a calorie surplus, and abundant protein from quality animal sources supports muscle development on the Carnivore Diet.
Moderate Protein for Maintenance
For those satisfied with their current weight and body composition, protein needs are more flexible. A range of 0.8-1.0 grams of protein per pound of lean body mass can support overall health, hormonal balance, and muscle maintenance without requiring meticulous tracking. Many individuals on the Carnivore Diet find that their appetite naturally regulates at this stage, leading to an intuitive balance of protein and fat intake.
Regularly assessing body composition, strength levels, and energy levels can help determine if adjustments to protein intake are necessary. As individuals age, their protein requirements increase to preserve muscle and bone health.
While fasting or one-meal-a-day (OMAD) patterns can be practiced during maintenance, it's crucial to ensure that the single meal contains at least 40-50g of protein to prevent muscle breakdown. Many find that consuming two meals per day is more sustainable.
Protein Intake for Women on a Carnivore Diet
Women have unique nutritional needs, particularly concerning hormones, menstrual cycles, and pregnancy. Adequate protein intake is crucial for women, especially those who are active, over 40, or seeking to lose fat.
For weight loss or body recomposition, women can follow the same guidelines as men: 1.0-1.2 grams of protein per pound of goal weight. However, some women may benefit from a slightly higher fat intake to support hormonal balance, making a protein-to-fat ratio around 60/40 more sustainable.
During menstruation, pregnancy, or menopause, protein becomes even more important to support iron levels, bone density, and lean mass, all of which can be negatively affected by hormonal changes. Including organ meats like liver and heart, which are rich in micronutrients, can further support hormonal balance and mitigate negative effects.
Some women have reported experiencing a loss of menstruation or hormonal imbalances when consuming too little fat or protein.
Can You Take Protein Powder on a Carnivore Diet?
Yes, you can supplement the protein you get from Carnivore foods with animal-based protein powder on a Carnivore Diet. A Carnivore Diet protein powder must be made using only animal-based ingredients, such as beef and eggs. A proper protein powder can help you improve muscle maintenance and nutrient absorption, especially if you are an athlete or have had surgery and need additional protein. However, you need to consider the following points and take the right amount of protein because taking too much or too little protein can cause various side effects.
What Is the Carnivore Diet?
The Carnivore Diet is a lifestyle that focuses only on animal-based foods like meat, fish, eggs, and dairy products. This low-carb diet eliminates all plant-based foods, including vegetables, fruits, grains, beans, nuts, and seeds.
Following the Carnivore Diet means getting most of your calories from fat and protein in animal foods and cutting out carbohydrates from plant sources.
This diet puts your body into a state called ketosis, where it burns fat for energy instead of carbohydrates. On the Carnivore Diet, ketosis can reduce inflammation, boost weight loss, and improve gut health.
Proteins can come from animal or plant sources. This is also true for protein powder. So, you cannot use every type of protein powder while on the Carnivore Diet.
Can You Take Protein Powder on a Carnivore Diet?
Protein powder is a product made from isolated and concentrated sources of protein. Some protein powders use plant sources like peas, soy, or rice, but Carnivore-friendly options are derived from animal sources like whey, egg, beef, or other animal proteins.
The manufacturing process generally involves extracting the protein component from the original food source through filtration or enzymatic digestion. Then this isolated protein is dried into a powder form.
Some protein powders are less processed and free from artificial additives like flavors, sweeteners, or preservatives. However, most of them undergo industrial processes that usually reduce their quality.
You can take protein powder on the Carnivore Diet only if the powder is less processed, contains low carbohydrates, and is derived from animal sources like eggs, beef, or other animal proteins.
Protein powders from soy, rice, etc., are not permitted on a strict Carnivore Diet since they come from plant sources.
Remember that protein powders cannot replace rich sources of protein, i.e., whole animal foods like fatty cuts of meat, in your diet.
So, you can have animal-based protein powder on the Carnivore Diet. Although they’re not as rich as food protein, they can provide many benefits.
The Benefits of Protein Powders on Carnivore Diet
Protein powders can help you with: