Is Whey Protein Keto Friendly
Since most people are familiar with whey protein, and its the type you most see on the shelves, people will wonder if whey protein is keto-friendly.
Is whey protein keto-friendly? 100% whey protein is keto-friendly.
Make sure to take notice of the 100%, thats because some whey protein powders can come in the form of meal replacement shakes, like Soylent, or filled with added sugars.
When choosing a whey protein powder, you must look at the nutrition label and make sure youre purchasing a whey protein that is strictly whey protein, which includes:
- Whey protein concentrate
- Whey protein isolate
- Whey protein hydrolysate
Here are few of my favorite whey-based protein shakes based on price, flavor, and 3rd party lab tested for quality:
Best Protein Powder For Keto
Whey protein isolate is one of the best options for supplementation while on the Keto diet. Plant-based and collagen protein have also grown in popularity, and many products market directly to the keto community.
With a market so saturated, it can be challenging to choose the best protein to help meet your keto goals. Below we explore the key differences between whey, Collagen, and pea protein.
Maximizes Your Gains At The Gym
In case youre wondering if its possible to build muscle on a keto diet, the answer is yes. Contrary to popular belief, research shows that eating a very low-carbohydrate diet results in fat loss while preserving muscle mass.
One reason is that ketone bodies prevent muscle protein breakdown. Another is that the keto diet is higher in protein than a standard Western diet and dietary protein, as we know, increases skeletal muscle protein.
While you can maintain muscle mass through adequate protein intake, you can grow your muscles by also taking whey protein together with resistance training or lifting weights. In a 2020 study, it was found that males and females who resistance trained for 3 months and took whey protein isolate had an increase in muscle thickness.
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Whey Protein Isolate Vs Whey Protein Concentrate
Whey protein is derived from milk making it one of the most readily available proteins. This is a great protein for performance as it absorbs quickly and contains all the essential amino acids our body cant make. Whey protein comes in the form of whey isolate and whey concentrate which are differentiated by a single step in the processing operation. This impacts the proportions of fats and carbohydrates present in the final protein powder.
Here are the differences between the two:
Costco Premier Protein Shakes: A Great Option For Keto Dieters
Costcos Premier Protein Shakes are the ideal solution for those looking for a low-carbohydrate, high-protein, and nutrient-dense snack or meal in a convenient, delicious, and low-calorie package. They are not only gluten-free and friendly, but they are also nutrient-dense, low-carbohydrate, high-protein, and low-calorie snacks and meals. To help you stay healthy on the keto diet, you can get a variety of protein powder options such as whey, casein, whole-egg protein, beef protein, and collagen protein. Youll almost certainly need BYO-fat to get those perfect keto diet ratios.
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How Ketogenic Diets Work
A keto diet is a low-carb, moderate protein, and high fat diet. Its main goal is to simply get your body into an optimal state of ketosis.
Ketosis is when your body is so low on blood sugar , your liver is forced to burn stored body fat to produce ketones. These ketones are then used as energy, instead of stored glucose from eating carbohydrates.
Once at this stage, yourbody is constantly burning fat to fuel itself.
Can You Drink Protein Shakes Without Working Out
Yes, you can drink protein shakes however you please on a keto diet, as long as they fit into your macros. Whether you want to have a shake as a quick breakfast or as a post-workout snack, we have some delicious recipes for you to try. The idea recipe for a keto protein shake calls for keto protein powder , healthy fats, and flavorings. Try any of the following add-ins in your next protein shake.
- Low-Sugar Berries
- Coconut milk or cream for added fat
- Almond, cashew or flax milk for creaminess.
- peptides for more flavor and thickness
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Can Protein Powder Kick You Out Of Ketosis
A common concern with protein supplementation is that it can kick you out of ketosis. If you consume too much protein in one day or one sitting, it can kick you out of ketosis. However, this is no different than consuming too many carbs or not enough fats. Doing any combination can kick you out of ketosis, which is why tracking all three macros is critical. In general, the keto diet is delicate and requires some finesse.
The best whey protein powders contain ~25g of protein per serving. Using the example above, 1-2 protein shakes per day keeps you well within the recommended range.
An equal concern is consuming too little protein while on keto. Your body requires glucose to survive. If you take too little protein without carbohydrates, your body will begin eating away at your lean muscle mass. This process is called gluconeogenesis. With gluconeogenesis, your body’s metabolism will produce glucose from non-carbohydrate sources. Essentially, your body converts protein/amino acids to sugar .
Consuming too little protein can also negatively impact your body composition, strength, and endurance.
Bottom Line: Track your protein intake like you track your carbs and fat. Staying within the 20-25% range will keep you in ketosis, and protein powder supplementation is a great, convenient way to achieve your daily intake goals.
Is Whey Protein Good For You
To answer this question, well break it down into two separate ones: is additional protein good on keto? and, if yes, is whey protein better than other powders?.
Is additional protein good on keto? Or, in other words, should you even start supplementing protein on keto?
This one is simple. Unless you work out and are trying to build more muscle, you shouldnt take any protein powders at all .
If you do work out, supplementing protein on keto could help.
And heres why.
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Ways To Use Your Protein Powder On Keto
The simplest way to use your protein powder is in a shake. This is ideal after your workout, when youre on the go, or as a snack to boost your protein intake for the day.
Additionally, protein powders can be used in:
- 1 cup unsweetened almond milk or milk of choice
- 1 tbsp of nut butter
- 1 serve of Go Good chocolate whey protein isolate
Serves 1 / 290cal / 33g protein / 15g fat / 8g carbs
- 1 serving Go Good whey protein isolate unflavoured
- ½ tsp baking powder
- 3 tbsp water or unsweetened almond milk
- Cooking spray or butter to grease pan
- Grease a pan over medium heat
- Mix egg, protein powder and baking powder in a large bowl. Add water or almond milk a little at a time until a pancake batter consistency is formed.
- Pour small portions into the pan and flip when they start to bubble on top.
Serves 1 / 240cal / 33g protein / 9g fat / 1g carbs
Whats The Best Whey Protein On Keto Diets Will It Knock Me Out Of Ketosis
If youre currently on a ketogenic diet or looking to start it because of its fast fat-burning qualities, you might be wondering whether you can pour yourself a delicious protein shake to drink.
Keto diets are very strict.
And since only some foods are allowed, and some are thrown right out the window, this is a common question.
Most people joining keto diets come from the bodybuilding community. And a big part of their diet is whey protein shakes.
But theres one problem
Is it okay to drink whey protein on a keto diet? Do they stop you from reaching ketosis?
But to answer this question, you need to know how ketogenic diets work.
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What Are The Benefits Of Low Carb Protein Powders
Low carb protein powders have a few benefits over their higher carb counterparts. For one, they tend to be lower in calories. This makes them great for weight loss or those who are trying to cut down on their calorie intake.
Additionally, low carb protein powders tend to be richer in protein and fiber, making them more filling and satisfying. Finally, low carb protein powders tend to have a more balanced amino acid profile, which is important for muscle growth and recovery.
Is Whey Protein Keto
When following a training regimen, mixing whey protein into a shake, smoothie, oatmeal, or the like can be an efficient way to get adequate protein into your diet. Whether to support weight loss or weight maintenance to improve body composition, whey protein is a valuable nutritional tool.
There are many kinds of whey protein on the market to match pretty much any diet or flavor preference. Is a whey protein available that is compatible with someone who follows a keto diet? The straightforward answer is yes, and Perfect Ketos Keto Whey Protein available in Chocolate or Vanilla is one such option.
Perfect Ketos Keto Whey Protein packs 15 grams of protein per 110-calorie scoop, with only three grams of carbs and four grams of fat. Its a grass-fed, gluten-free whey protein with added medium chain triglyceride fatty acids that a 2018 PLoS One study suggests could improve exercise performance. ,chain%20fatty%20acids%20.” rel=”nofollow”> 2)
Lets dive further into what a keto diet is and how a whey protein like Perfect Ketos could benefit it.
This whey protein packs 15 grams of protein per 110-calorie single-serving scoop, with only three grams of carbs . It’s grass-fed, gluten-free, and includes added medium chain triglyceride .
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Can We Take Whey Protein In Keto Diet
Yes, you can take whey protein on a keto diet. Whey protein is a high-quality protein that is low in carbs and calories. It is a great source of essential amino acids and can help you meet your daily protein needs.
Whey protein is one of the most commonly used supplements during an exercise program. It is made from the liquid substance found in milk that is used in cheesemaking and is available in three flavors. Because it contains fewer carbohydrates per serving than other Whey protein isolates, it is the most keto-friendly protein isolate. Whey protein can be taken in addition to a meal replacement, snack, or post-workout supplement every few days. A daily serving of broccoli can range in size from one to several servings. In patients with ischemic stroke who took whey protein for three weeks, their inflammatory markers were reduced. Some people consume 25-50 grams of protein per scoop, while others consume 1-2 scoops.
When you are more active and older, you require more protein. Adding whey protein to your keto diet is a great way to get more protein. When protein hydrolysate is consumed in comparison to its intact form, the bodys digestion and absorption rate are accelerated. The American Journal of Clinical Nutrition, 90: 107132. Pesta, D. H., & Samuel, V. T. : Principles of Mathematical Analysis. A high-protein diet is essential for weight loss.
What Is The Best Protein Powder For The Keto Diet
Theres no single best protein powder for the keto diet. Which one is best for you is going to depend on your exact needs.
For example, different protein powders contain different quantities of protein. If youre a bodybuilder, youre going to want as much protein as possible. If youre working out for general health, youre probably going to want a little bit less protein.
The reason for this is that the ketogenic diet requires you to get a minimum of 60 percent of your calories from fat. Again, thats a minimum. A lot of calorie macros have you eating 75 percent fat or even more.
Even people who take no protein at all can have trouble getting that much fat. For example, if you have a chicken breast for dinner, youd better have a lot of cheese with it, and put plenty of MCT oil and heavy cream in your coffee.
This is less of a problem for a bodybuilder, whos going to burn a lot of calories. If youre bulking up, you can just load up on more fat to balance out your protein calories. However, if youre working out for general health, it can be a challenge to eat enough fat.
If you have too much protein, your liver will actually start converting protein into glucose instead of breaking down fat. This can knock you out of ketosis, which defeats the purpose of using a keto-friendly powder.
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Vega Sport Premium Protein Powder
Image courtesy Vega Sport
Vega Sport’s Premium protein powder is made from a blend of plant-based proteins, including pea protein, pumpkin seed protein, and alfalfa protein. It’s also vegan and gluten-free. This protein powder has 30 grams of protein and only four grams of carbohydrates per serving.
Plus, it’s free of dairy, soy, GMOs, and artificial ingredients. Vega Sport’s Premium protein powder is a great option for people who are looking for a clean, plant-based protein powder that’s high in protein and low in carbohydrates.
Isopure Zero Carb Protein Powder
Isopure Zero Carbis very keto-friendly. Why?
- It contains ZERO carbs
- And isnt full of artificial sweeteners like most protein powders
The only downside is that it contains plenty of protein. And the reason why I put downside in quotes is because its only a problem to those who cant work it into their diet.
Other than that, its perfectly safe to use on a keto diet. Even though it has some artifical sweeteners, Isopure also has an Unflavored Flavor which contains no sweeteners at all.
Another great protein powder you should use is
How Does Protein Powder Affect Ketosis
Weve already discussed the importance of maintaining a proper fat to protein ratio while youre on your keto diet. So the answer here is fairly straightforward.
Ideally, protein power should have no effect whatsoever on ketosis. If it does, youre either taking too much, or youre not eating enough fat. The solution is simple. If your protein powder is knocking you out of ketosis, you have two possible solutions: take less protein, or eat more fat.
The best thing to do is use some ketone test strips to test your ketone levels in the first week of your protein supplement regimen. If you see a steep drop, you have a problem. If not, youre doing just fine.
Protein Shakes On Keto Diet
Protein is the most important and essential component in the keto diet. It is observed that approximately 20-25% of your macros should be of protein. It is helpful in various metabolism procedures in the body. It helps in growth, repair and maintenance procedure of tissue and muscles.
High protein diet is also advised in keto diet because it aids in the weight loss procedure. It is done by helping you feel full for hours until your next meal. Protein content maintains the satiety level in a person and reduces the amount of in between munching of snacks.
If we focus on the protein shakes, then it is a great alternative for the people who do not consume non- vegetarian food. Proteins shakes can render you approximately 10-30 grams of protein in one go. They are also good for the people who have much more physical activity in a day.
THINGS YOU MUST CHECK TWICE
Protein shakes might include many additive calories which we might not think about. Other than that there are various other ingredients which can disturb the amount of calorie intake in your diet. It is advised that you use a qualitative keto protein powder with low or no sugar content. Some things to keep in mind are:
LOW CARBOHYDRATE, KETO FRIENDLY PROTEIN POWDERS
It is true that protein powders are just a substitute of the protein which you can consume through your daily diet. Protein powders also make sure that you are consuming the right amount of protein with all the known ingredients in it.
WHEY PROTEIN ISOLATE
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Are Protein Shakes Bad For You
Within the context of a ketogenic diet, you shouldnt worry about drinking protein shakes, kicking you out of ketosis, or spiking your insulin.
Also, a year-long study in which participants consumed nearly > 3g/kg/day showed no harmful effects on any measure of health. 3
Without any pre-existing medical condition, such as impaired liver or kidney function, relatively high protein intake show no harmful effects. Youll also likely not be eating close to the 3kg/day that the participants were consuming.
As Ive stated earlier, you just want to be cautious that you dont accidentally purchase a meal replacement shake, which has added sugars.
Although there are individual companies that do make keto-friendly meal replacement shakes.
Another option is to use a company such as True Nutrition, which Ive used over a decade. With True Nutrition, you can customize your protein powder from a variety of sources, choose to add other things like electrolytes, and even select your flavor and flavor strength.
Do I Need To Take A Protein Powder If I Am Not Working Out
No, you do not need to take a protein powder if you are not working out. Protein powder can be beneficial for people who are trying to build muscle, but it is not necessary for everyone.
When choosing a protein powder, it is important to consider your goals. If you are looking to build muscle, you will need a protein powder that is high in protein and low in carbohydrates. If you are looking to lose weight, you will need a protein powder that is low in calories and fat.
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