For those following the paleo diet, finding convenient and compliant protein sources can sometimes be a challenge. Protein shakes offer a quick and easy way to boost protein intake, but not all protein powders align with the paleo lifestyle. This article explores various paleo protein shake options, considering factors like protein source, ingredients, and potential benefits.
Understanding the Paleo Diet and Protein
The paleo diet, often called the Stone Age diet, emphasizes whole foods that hunter-gatherers would have consumed during the Paleolithic Era. This typically translates to a diet low in carbohydrates and high in protein, with moderate amounts of healthy fats.
The paleo diet prioritizes whole, unprocessed ingredients. A paleo-friendly protein powder has a minimal formula and is also free from common protein powder additives, such as soy or sunflower lecithin, artificial sweeteners, artificial dyes/colors, artificial flavors, and preservatives.
Protein plays a vital role in our overall health. Sadly, many of us are not getting enough protein. In fact, the typical Western diet is about 15% protein, where a healthier ratio is somewhere in the 20-35% range. Most non-Paleo eaters are getting too many of their calories from grain-based foods and food products, which causes many health problems for many people.
What Makes a Protein Powder Paleo-Friendly?
The key to determining whether a protein powder fits the paleo diet lies in its source and ingredients. Registered dietitian Angel Luk explains that whether or not a protein powder can be considered paleo depends on what the protein source is and whether the protein source is derived from modern farming techniques that only started about 10,000 years ago. Protein powders marketed as paleo will focus on whole, unprocessed ingredients.
Read also: The Ultimate Guide to Male Diet Supplements
Here's what to look for in a paleo protein powder:
- Protein Source: The ideal protein sources are those available to Paleolithic humans.
- Minimal Ingredients: A shorter ingredient list generally indicates less processing and fewer additives.
- No Artificial Additives: Avoid artificial sweeteners, flavors, colors, and preservatives.
- Dairy-Free, Gluten-Free, and Soy-Free: These are common allergens and are typically excluded from the paleo diet.
Paleo-Friendly Protein Sources
Egg White Protein
Egg white protein is sourced from eggs laid by pasture-raised hens. Naked Egg is a protein powder option for people with dairy and lactose intolerances, providing 25 grams of protein per serving. It contains egg white protein and sunflower lecithin. There isn’t much of a smell to it, but there is a bit of a taste. It mixes decently enough, but with some very small flecks still there.
Beef Protein Isolate
Beef protein isolate is an ultra-rich source of amino acids and is completely free from lactose. It can support healthy muscle tissue, aid in exercise recovery, encourage metabolic function, and support the immune system. Every serving of EquipFoods Prime Protein provides 4 ounces of grass-fed beef, totaling around 21 grams of protein per scoop.
Collagen Peptides
Collagen2 is the major structural component of extracellular connective tissue, which is in a constant state of turnover due to its plasticity. Since dietary protein intake can help support muscle protein synthesis, collagen supplements have become the MVP for hair, skin, and nails. One example is Transparent Labs Collagen, with each serving containing 11 grams of collagen, equaling 10 grams of protein in total. It kind of tastes like watered down chocolate milk (when mixed with water).
Bone Broth Protein
Bone broth protein is believed to offer anti-inflammatory effects. Ancient Nutrition Bone Broth Protein is keto- and paleo-friendly, formulated from concentrated chicken bone broth and provides a fairly stacked nutrition profile.
Read also: Meal replacement guide for women
Plant-Based Options (with Caveats)
While technically not strictly paleo, some plant-based protein powders can be considered "paleo-ish" if they are free from artificial ingredients and common allergens.
- Pea Protein: Naked Nutrition Pea Protein is an affordable and all-natural option. The unflavored version of this protein powder contains just one ingredient: organic pea protein. It provides an impressive 27 grams of protein per serving and is free from artificial ingredients.
- Rice Protein: Nutricost Organic Rice Protein Concentrate is completely organic and doesn't contain animal products, making this a vegan-friendly pick. The label reads just one thing: organic rice protein.
Popular Paleo Protein Powder Options
PaleoPro Protein Powder
PaleoPro Grass-Fed & Pastured Protein Powder is a protein powder derived from both beef and eggs. The beef is from grass-fed and pastured cows, while the egg whites come from non-GMO and cage-free chickens. Each serving of PaleoPro contains 26 grams of protein, 1 gram of fat, and 1 gram of carbs. The ‘Ancient Cacao’ flavor is more distinct than most “chocolate” proteins I’ve used before. Its solubility also ranked well, scoring a whopping 5 out of 5.
Equip Foods Prime Protein
Equip Foods Prime Protein is a beef protein isolate made with minimal ingredients. With at least 20 grams of protein per serving, this beef protein powder typically has between 3 and 5 total natural ingredients. Every serving of EquipFoods Prime Protein provides 4 ounces of grass-fed beef, totaling around 21 grams of protein per scoop. It uses real whole foods, not artificial ingredients.
Naked Nutrition Pea Protein
Naked Nutrition Pea Protein provides an impressive 27 grams of protein per serving and is free from artificial ingredients. It does, however, contain added sugars in the form of raw coconut sugar.
Ancient Nutrition Bone Broth Protein Powder
Ancient Nutrition Bone Broth Protein Powder is made of bone broth, containing between 15 and 20 grams of protein each serving-depending on the flavor. While bone broth protein won’t contain all nine essential amino acids, this bone broth protein powder does contain 18 total amino acids.
Read also: Chlorine Brand Comparison
Benefits of Paleo Protein Shakes
- Muscle Growth and Recovery: Protein is essential for muscle protein synthesis, the process of producing new muscle protein.
- Satiety and Weight Management: High-protein diets can reduce cravings and increase satiety, which may help with weight loss efforts.
- Convenience: Protein powders offer a convenient way to increase protein intake without extensive meal preparation.
- Fewer Side Effects and Lower Allergen Risk: Choosing a more paleo-friendly protein powder can have benefits, especially for those looking for a cleaner ingredient list.
Potential Downsides
- Taste and Texture: Paleo protein powders may have a different taste and texture than conventional protein powders due to the absence of artificial sweeteners and emulsifiers.
- Cost: Grass-fed beef protein and bone broth protein powders tend to cost significantly more than plant-based protein powders.
How to Choose the Right Paleo Protein Powder
- Consider Your Dietary Needs and Preferences: Do you prefer animal-based or plant-based protein? Do you have any allergies or sensitivities?
- Read Labels Carefully: Pay attention to the protein source, ingredients list, and nutrition information.
- Look for Third-Party Testing: This ensures the product has been tested for purity and potency.
- Read Reviews: See what other users have to say about the taste, texture, and effectiveness of the protein powder.
Paleo Protein Shake Recipe Ideas
Here's a basic recipe that you can adapt to your liking:
- 1 scoop paleo protein powder
- 1 cup unsweetened almond milk or coconut milk
- 1/2 cup frozen berries
- 1/4 avocado (for creaminess)
- Optional: spinach, chia seeds, nut butter, cinnamon
Chocolate Paleo Protein Shake
- 1 scoop chocolate paleo protein powder (like Ancient Cacao Paleo Pro)
- 1 cup unsweetened almond milk
- 1/2 frozen banana
- 1 tablespoon cocoa powder
- Optional: a touch of stevia if needed
Daily Harvest Paleo Options
Daily Harvest offers a range of paleo-friendly options, making it easier to incorporate fruits, vegetables, and clean proteins into your diet. Their meals and snacks are free from dairy, grains, and refined sugars.