For individuals embracing a low-carb, high-fat ketogenic (keto) diet, protein powders can be a convenient and effective way to supplement daily protein intake. While meeting protein needs through whole foods is ideal, protein powders offer a quick and easy solution, especially for those with active lifestyles. However, navigating the myriad of protein powder options to find one that aligns with keto principles can be challenging. This guide provides a comprehensive overview of the best protein shakes for the keto diet, considering factors like carbohydrate content, protein source, and overall quality.
Why Protein Powders on Keto?
Protein powders serve as an easy way to supplement a diet. The keto diet requires a significant reduction in carbohydrate intake, typically less than 50 grams per day, to induce a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates. Protein is crucial for various bodily functions, including muscle repair, growth, and overall maintenance. For individuals engaging in regular exercise, such as HIIT cardio and intermittent fasting, adequate protein intake becomes even more critical.
Key Considerations When Choosing Keto-Friendly Protein Powders
Selecting the right protein powder for a keto diet involves careful consideration of several factors:
1. Total Carbohydrate Content:
- Aim for protein powders with less than 10 grams of carbohydrates per serving, with many containing under 5 grams.
- Prioritize powders with minimal to no added sugars to further minimize carbohydrate intake.
- Always check the nutrition label for total carbohydrate content and added sugars.
2. Protein Source:
- Protein powders are derived from various sources, including dairy, eggs, and plants.
- Choose a protein source that aligns with your dietary restrictions and preferences.
- Consider single-source powders or blends based on your individual needs.
3. Third-Party Testing:
- Opt for protein powders that have undergone third-party testing to ensure purity and potency.
- Look for certifications such as NSF Certified for Sport or Informed Choice Certified.
4. Allergens:
- Carefully read labels to identify potential allergens like milk, soy, tree nuts, or wheat.
- Select a protein powder that is free from ingredients you need to avoid due to allergies.
5. Cost:
- Protein powder costs vary widely, so consider the cost per serving when making your choice.
- Choose a protein powder that fits your budget and is financially sustainable for long-term use.
Types of Protein Powders Suitable for Keto
Several types of protein powders can be incorporated into a keto diet, each with its own unique characteristics:
1. Whey Protein:
- Source: Dairy
- Pros: High-quality protein, easily digested, quickly absorbed.
- Types: Whey protein isolate (at least 90% protein by weight, lowest carbs) and whey protein concentrate (at least 79.5% protein by weight).
- Whey protein isolate is the purest form with the highest protein percentage and the lowest carbohydrate content.
- Ideal for post-workout recovery and muscle protein synthesis.
2. Casein Protein:
- Source: Dairy
- Pros: Slowly digested, beneficial for overnight muscle protein synthesis.
- Protein Volume: Many casein protein powders have at least 80% protein by weight.
- Casein powders are digested and absorbed slowly, making them a popular choice for overnight recovery and reducing appetite.
- Can also be a source of calcium.
3. Egg Protein:
- Source: Eggs (typically egg whites)
- Pros: Nutrient-dense, source of protein, choline, vitamins A, D, and E, and multiple B vitamins.
- Egg white protein powders are made by removing the yolks and dehydrating the remaining whites.
- Pasteurization deactivates avidin, a protein that inhibits biotin absorption.
4. Collagen Protein:
- Source: Usually cowhide, cow bones, chicken bones, eggshell membranes, and fish scales
- Pros: May aid in injury prevention when taken prior to exercise; plays a role in skin aging and wound healing
- Protein Volume: Many collagen supplements are 90% or more protein by weight
- Collagen protein powder is often tasteless and unflavored and is made from animal sources
- Lacking in tryptophan, an essential amino acid, making it an incomplete protein and not optimal for muscle protein synthesis.
5. Soy Protein Isolate:
- Source: Soybeans (a legume)
- Pros: Aids in muscle protein synthesis after resistance training
- Protein Volume: Greater than 90% protein by weight
- Created by grinding soybeans into a meal and then into soy protein isolate, which is high in protein and very low in carbohydrates.
- A high-quality protein alternative for people allergic to milk or anyone looking for a plant-based protein.
6. Pea Protein Isolate:
- Source: Peas (legume)
- Pros: Allergy-friendly, high-quality protein that may have similar muscle repair and growth benefits to animal protein when eaten after resistance training
- Protein Volume: <85% protein by weight
- Pea protein powder is made by grinding dried peas, which naturally contain protein, into a powder and extracting the carbs.
7. Rice Protein Isolate:
- Source: Rice
- Pros: Rice is hypoallergenic, so it’s unlikely to cause allergic reactions; plus, this type of protein is plant-based
- Protein Volume: 90% of protein by weight
- Rice protein powder is typically made by treating brown rice with enzymes that cause the carbs to separate from the proteins.
- Often used as a blend with other plant-based proteins to improve the amino acid profile.
Plant-Based Keto Protein Shakes
For individuals following a vegan keto diet, several plant-based protein options are available:
Read also: The Ultimate Guide to Male Diet Supplements
- Soy Protein: A complete protein source derived from soybeans.
- Pea Protein: An allergy-friendly option with similar muscle repair and growth benefits to animal protein.
- Rice Protein: Hypoallergenic and plant-based, often blended with other proteins for a complete amino acid profile.
Enhancing the Flavor of Unflavored Protein Powders
To enhance the flavor of unflavored protein powders while staying within your daily carbohydrate range, consider these options:
- Add small amounts of cocoa powder.
- Stir the powder into low carb beverages.
- Drizzle in sugar-free syrups.
- Spoon in artificial sweeteners like Splenda or natural sweeteners, including stevia or monk fruit extract.
- Use unflavored protein powders in baking.
- Stir in sugar-free, flavored pudding mixes.
- Add natural flavor extracts or spices, such as cinnamon.
Keto Protein Smoothie Recipe Ideas
Here are some delicious and nutritious keto protein smoothie recipes:
- Strawberry-licious Smoothie: OWYN Vanilla Pro Elite High Protein Shake + 1 cup spinach + 1/4 avocado + 2 Tbsp hemp seeds + 1 cup strawberries
- Chocolatey Chunk Smoothie: OWYN Chocolate Pro Elite High Protein Shake + 1/4 avocado + 2 Tbsp chia seeds + 1 tsp vanilla extract + 2 Tbsp unsweetened cocoa powder/cacao nibs
- Berries and Cream Smoothie: OWYN Vanilla Protein Powder + 1 cup almond milk + 1 cup kale + 2 Tbsp flaxseeds + 1 cup raspberries
Incorporating Protein Powder Into Your Diet
Protein powder is super convenient to hit your daily protein goals. Here are some other ways to incorporate protein powder into your diet:
- Protein shakes are the most popular.
- Add some protein powder to your oatmeal.
- Turn your pancakes and waffles into a high protein snack. You can use vanilla or chocolate flavored protein powder.
- You could also add some protein powder to Greek yogurt along with granola for a complete meal.
Potential Benefits of Protein Powders
Protein powders can be a good choice for those on a low carb diet if you need a convenient way to boost total protein intake. Building muscle requires following an exercise training regimen incorporating strength training while meeting daily energy and protein needs. Low carbohydrate protein powders made from high quality protein sources that contain the essential amino acids required to promote muscle growth and maintenance are similarly effective as regular protein powders that contain more carbohydrates.
Important Considerations
While protein powders offer convenience, they should not replace whole food sources of protein.
Read also: Meal replacement guide for women
“Although protein powders can be a convenient way to help meet increased protein needs, trying to meet your protein requirements from whole foods can help ensure you are consuming other nutrients your body needs and can be more satisfying than replacing a meal with a protein powder,” said Riker.
Read also: Chlorine Brand Comparison