A few years ago, my blood work came back really bad. High cholesterol, high blood pressure, high glycemic index.
Ever since then, I tried to find the healthiest way to live my life, and, together with my GP, we went for keto.
This strategy helped me lose weight and improve my health issues.
But my goal wasn’t to get skinny; I wanted to get fit. I also didn’t have any energy to go to the gym because life tends to drain you of energy when you’re working 12+ hours and still want to squeeze in quality time with the family. And, of course, get some sleep.
I tried some quality protein powders to get a good energy boost, but each of these made me feel tired and bloated and gave me headaches.
How could this happen with quality protein supplements?
They weren’t keto-friendly. Although they were packed with quality protein, they also contained a lot of carbs.
That’s when I started doing serious research and how this article started, with the help of my nutritionist, Karla, and my favorite PT trainer, Jim.
Together, we tested and reviewed some of the most hyped products on the market, and we’ve answered some of the most burning questions people have regarding keto protein powders.
Read it now, and it will spare you hours of research and a lot of money spent on junk!
7 Best Low-Carb Keto Friendly Protein Powders (List for 2024)
1. Perfect Keto Powder (Grass Fed Collagen)
#1 & Best Tasting Keto Protein Powder
Perfect Keto Protein Powder is a premium product because it’s made with quality ingredients and has a low-carb intake.
Perfect Keto values user experience and wants to bring the best to its customers, and that’s why the brand is not using cheap fillers or artificial toxins you can’t even read.
Perfect Keto Collagen Supplement fits a wide range of people, from someone who can eat dairy to those allergic to it, from those who train an hour or so per day to those who spend the whole day at the gym. The reason is – high intake of quality collagen protein powder that results in 20g of protein per serving.
Bonus: you get quality MCTs (medium-chain triglycerides) for increased focus, energy, and stamina. If you’re a on the keto diet, you know how valuable these fatty acids are.
2. Transparent Labs Protein Powder – Keto Friendly Protein Powder
Transparent Labs Keto Protein is another good choice considering it is a natural supplement, free of artificial sweeteners, preservatives or colorings.
Although it is safe and has no carbs, I voted it second because it contains 28g protein/ serving, which can be a bit much for people who aren’t into bodybuilding, plus it contains no MCTs that would give you more energy and help you stick to your keto.
3. Kiss My Keto Protein Powder with Collagen & MCT Oil
Kiss MY Keto Powder is tasty and contains a lot of nutrients you need to stay on top of your game.
You can use this protein supplement before your gym session if you need an energy boost, or after your workouts for faster recovery.
4. BPI Sports ISO-HD Low-Carb – Best Protein Powder that is Low Sugar
BPI Sports ISO-HD is a worthwhile product because it is manufactured by a reputable brand and has some strong features.
Although it contains 2g of carbs, one of which is sugar, for each serving, the BPI Sports ISO-HD is made for gym rats and strength training enthusiasts thanks to its 25g protein for each 33g serving. That means you’ll burn that 2g of carbs in no time.
This product contains a lot of branch-chained amino acids, especially leucine, which enhances protein production in muscle tissue. The result is faster muscle growth and shorter periods of recovery.
You will also like the taste, whether you choose chocolate brownie, cookies, and cream, peanut butter candy bar, S’mores, or vanilla cookie.
5. Optimum Nutrition Hydro Whey Protein
Best Low Carb Protein Powder To Build Muscles
Optimum Nutrition is another trustworthy brand in the supplement industry, tried and tested by a lot of athletes.
Hydro Whey Protein doesn’t target keto-ers, but its ingredients will help you stick to your keto diet, considering it has no sugar and just 3g carbs.
The biggest advantage is the use of hydrolyzed whey protein, which is easy to absorb, meaning you’ll get a big boost of proteins and digestive enzymes that protect your good gut bacteria.
6. Isopure Zero Carb Protein Powder for Keto Diet
Isopure Zero Carb is made 100% from whey protein isolate that strengthens your muscles.
The unique selling proposition of this supplement is its high content of micronutrients. One serving contains 50-70% of the most important vitamins and minerals you might miss if you’re on a keto diet (high-fat diet), such as vitamin A, C, E, K, B6, B12, magnesium, zinc, selenium, manganese plus a host of others.
On the downside, this protein supplement has almost no fat and contains 100% of the DRV of protein (50g) per serving, which can be a lot for some keto-ers.
7. Ancient Nutrition Vanilla Keto Protein With High-Quality Low Carb Proteins
Ancient Nutrition is one of the best brands for keto dieters. This supplement helps build your muscles as well as kickstart your ketosis thanks to its healthy fats derived from quality bone broth and other nutrients.
The unique selling proposition of the Ancient Nutrition Vanilla Keto Powder is that it’s a high-quality protein supplement made with superfoods.
Bonus: Naturade VeganSmart Plant Based – Best Vegan KetoFriendly Powder
The Naturade VeganSmart powder is a great vegan protein option for someone who is vegetarian or vegan and wants to receive a good amount of protein daily Product combines contains 22 minerals and vitamins PLUS a blend of omega & fiber.
This an affordable organic plant-based protein product and it comes in five tasty flavors.
What is Ketogenic Protein Powder for?
Protein powders help you build more muscle and have more energy before your workouts.
However, a lot of protein shakes on the market are packed full of carbohydrates and sugar.
If you don’t read the label carefully, these carbs will throw you off of ketosis.
Keto powders have a balanced intake of protein and almost no carbs so that you can stick to your ketogenic diet.
The best keto protein powder is derived from whey. Whey contains a lot of protein, and it’s a good choice for gym rats.
Reminder: While protein is good for keto dieters and best for building muscle, you shouldn’t take too much. Factor in the intensity and duration of your workout.
Long, strenuous workouts require you more protein for muscle restoration, while short and low-intensity workouts don’t require additional protein to what you’re already getting from food.
Supplements not included in this review:
- Ora Organic Chocolate Protein Powder (Consist of more than 20 superfoods)
How Does Protein Powder Taste? What Are the Different Flavors?
If you read the reviews above, you’ll see that each brand comes up with its own flavors to become more competitive.
Authentic protein tastes like a soaked carton, but quality protein supplements are actually nice.
My favorite flavors are chocolate, salted caramel, and strawberry because these mask the taste of the protein the best.
Two tips to improve the taste of your protein powder:Look for some keto recipes where you can add this powder. Try your hand at some keto pancakes, waffles, muffins, or even a mug cake to hide the taste of your protein powder if you hate its aroma. Prepare shakes for weight loss with your protein powder. Mask the taste of a yucky supplement by adding it into a shaker with aromatic herbs or spices.
Best Keto Protein Powder
For some people, a large number of these results may be disappointing. So here are some possible benefits and drawbacks to taking whey protein in conjunction with keto. The biggest advantage of taking whey protein supplements in conjunction with the keto diet is that it helps in replenishing muscle protein that is lost as the body switches to burning fat for energy during the Keto diet. Along with muscle loss, other signs of keto diet toxicity include reduced fertility, metabolic issues, infertility, abnormal growth, and accumulation of body fat in the face and extremities. The supplements provide your body with the amino acids and peptides it needs for growth and repair, while the ketogenic diet might prevent the additional depletion of muscle tissue due to protein ingestion.
The keto diet is very high in protein but takes much longer to break through glycogen, than carbohydrates. The nutritional benefits of the supplements over a whole year of a keto diet are enough for me to consider these to be good for general health. However, one downside to taking whey protein is that it does have a slightly higher GI and longer stomach emptying time compared to alternatives such as low carbohydrate alternatives or a combination of both. The longer emptying time of whey protein may result in stomach discomfort, especially when the stomach is already filled with food such as carbohydrates or fats.
Can You Take Whey Protein on Keto?
The Keto diet is gaining enormous popularity, and people are opting for Keto meal plans to shed those extra kilos, but have you ever wondered what the benefits of taking whey protein are? So, the answer is yes! People with high protein intake levels in their diets do not face any health issues like other people. As long as you’re getting the essential intake of protein in the diet you don’t need any supplements or shakes. What are the benefits of whey protein supplementation? Whey protein supplements are an excellent source of protein, as it is very concentrated in terms of amino acid levels. Therefore, you are able to get all the essential amino acids and proteins you need for a healthy body.
It is also one of the best forms of protein that you can get for your workouts and your daily meals. Whey protein increases your testosterone levels, which is very essential for men. It also makes you sleep better, as it can reduce the levels of stress hormones like cortisol. Whey protein is also very effective for curing any sort of nutrient deficiencies, as it contains all the essential amino acids and proteins, which help to strengthen the muscles and give a lot of energy to your body. It also regulates your appetite, as it is very satiating.
Major Benefits. Any Side Effects?
Keto powder has some benefits, as long as you put in the work. I see a lot of reviewers complaining that these supplements didn’t help them build muscle, even though they didn’t even exercise.Increased strength. While protein powder is no panacea, it can help you build more strength and a lean muscle mass if you’re exercising regularly because quality products include important amino acids. These nutrients hasten the protein production to your muscle tissue so that they can grow bigger and stronger quickly, Shorter recovery times. Do you know that feeling of being sore all over the place after a workout, that prevents you from exercising again anytime soon, or even washing your hair? That’s because your muscles are damaged. The additional protein will go straight to your muscles and help them recover faster, so you can work out in no time.
Faster weight loss. If you increase your muscle mass, you’ll accelerate your metabolism because muscle tissue burns more calories. The result is that you’ll lose weight faster, especially fat weight.No hunger pangs. Cravings and hunger pangs are truly tormenting, especially if you’re on a keto, but these protein shakes are filling, especially those that pack exogenous ketones or MCTs so that you can feel fuller for longer. You have improved overall health. Amino acids are shown to fight an immune-boosting effect because they fight free radicals that cause chronic illnesses. If you’re purchasing a whey-based product, you’re lowering the risk of metabolic conditions, high blood pressure, and high glucose. More micronutrients. Some quality products include micronutrients you lack in your keto diets, such as vitamins and minerals. If you’re working out, you know how important it is to have healthy bones that help you lift more weight or run for longer, and most protein powders include calcium to help you with your goals. They help you stick to your macros. These supplements are specially designed for keto diets, so they are low in carbs. As such, products that contain less than one or two grams of carbs per serving are better for keto diets than products such as Biotrust or Orgain Protein Powder. If you’re doing a tough cardio workout, chances are you’ll need more carbs, so these last two products can be good enough too.
Now that we’ve seen the benefits, let’s analyze some side effects.
- It’s been said that protein powder can damage your kidneys. That’s not necessarily true unless you already have kidney issues. Otherwise, no ingredient in the products above can cause kidney trouble. Remember to discuss all your supplements with your doctor to make sure they’re safe for you.
- You can get abdominal cramps, gas, or pain. This statement is partly true, considering that excess protein can have an effect on the human body. That’s why it’s important to stick to the recommended serving and reduce the intake as soon as you notice problems. The recommended dose can give you these issues if you have a sensitive GI tract or if you’re not working out hard enough to metabolize the proteins.
When is the Best Time to Take KETO PROTEIN POWDERS?
Now that you’ve seen the advantages of taking a keto protein powder on your energy, metabolism, and muscle mass, let’s see what the best time for taking these supplements is.As soon as you wake up. Most people associate the word “breakfast” with a huge feast that everyone in the family should take part in, and that’s why we skip it because, honestly, who has the time for that? But breakfast means exactly what it says: something to break your fast with. A high-quality keto protein shake can quickly give you all the necessary micro-and macronutrients to start your day with energy and increased alertness. Before your gym session. A lot of trainers and experienced athletes prefer to take their protein shake about 20-30 minutes before starting their workout routines. That way, their energy increases, and their muscles are protected by the ingested protein. The result is a longer, more challenging workout. After your gym session. After you’re done with your workout, you’ll notice some sore, shaky muscles, especially if you’ve challenged yourself. A lot of bodybuilders prefer to drink a protein shake after working out because they want to repair damaged muscle tissue quickly. A boost of essential amino acids is perfect for the job. Before sleep. This idea can sound counterintuitive; who wants an energy boost and increased metabolism right before going to bed? However, if you’re taking a casein-based protein powder, this supplement won’t decrease your sleep quality because it’s slow-burning. As your brain already is at full speed making repairs in your body while you’re asleep, the casein will only help it perform better.
Can Too Much Protein Kick You Out of Ketosis?
If you’re on keto, you need an average of 0.7 grams of protein for each pound of muscle to stay in ketosis. Any more proteins and your body will go right back to burning carbs instead of fat.
The rule of thumb is that 15% of your macros should come from protein while you’re on keto. You’ll see these macros change every day, depending on how hard you’re working out and what type of training you’re doing.
Here’s another question: Are Premier protein shakes keto-friendly? That depends. Although they pack more carbs than other products (5 grams per serving), and 30g of protein (more than half of your necessary daily value), these shakes can still fit into your macros if you’re into bodybuilding, for example.
Bodybuilding requires a lot of protein for muscle restoration, more than high-intensity interval training, although cardio is extremely draining too.
So my advice is to discuss this with your PT, so you can find out how much proteins you should eat.
Are Keto Shakes Good For You?
Consuming keto shakes could work to your advantage. Ketosis happens when the body is breaking down fat for energy. As a result, ketones are created. These ketones can fuel cells, helping the body burn fats. A ketone that works better for you is beta-hydroxybutyrate.
Since it is commonly referred to as BHB, this type of ketone is commonly available in keto shakes. When it comes to BHB, it has been shown to be useful for improving metabolic health. This is where a lot of people end up getting duped into purchasing an expensive product. Suffice it to say that BHB can be found in some keto shakes but it is not the only thing that the shakes are composed of.
Will Protein Shakes Kick Me Out of Ketosis?
The latest diets are touting all sorts of so-called “stupid pills.” You know what I mean. They call these pills to enhance ketosis for people like you and me stupid, but if the fad soothes the bleeding heart to not eat animal foods, they may be a good option for them. But to the rest of us who want to maintain healthy ketosis (or maintain a healthy diet in general) these “stupid pills” might be the perfect solution.
Does Keto Protein Powder Help You Lose Weight?
Getting rid of unwanted weight can be a struggle for many. But I am not here to tell you that the answer lies in a new workout program or a new diet. Instead, I will tell you that when you are low carb or keto, most of the food you can consume is the most nutrition dense. High protein food is great, but this is not the sole reason why I am encouraging people to change their dietary habits.
The real reason to change your diet and lifestyle is to keep your body’s metabolic rate at optimum and to reach that state, most people opt for weight loss. People who stick to their diet end up losing weight because they are eating a low carbohydrate, and this low carbohydrate diet is a recipe for long-term weight loss. The secret to long-term weight loss is fat loss. I don’t want to bore you, but I will list down a few reasons for this statement.
Frequently Asked Questions
Can You Lose Belly Fat While Taking Protein Powder?
If you’re looking to shed those stubborn pounds around your belly, you may have heard about the potential benefits of protein powder. But can it really help you lose belly fat? Let’s dive into the science behind it.
Protein is an essential macronutrient that plays a crucial role in weight loss and body composition. Consuming an adequate amount of protein can promote satiety, increase metabolism, and preserve lean muscle mass, all of which are vital for effective fat loss.
When it comes to losing belly fat specifically, protein powder can be a valuable tool. Studies have shown that a high-protein diet can aid in reducing abdominal fat, as protein has a higher thermic effect compared to carbohydrates and fats. This means that your body burns more calories during the digestion and processing of protein, contributing to an increased metabolic rate.
Protein powder provides a convenient and concentrated source of protein, making it easier to meet your daily protein requirements. By including protein powder in your diet, you can ensure that you’re getting enough protein to support fat loss while maintaining muscle mass.
Moreover, protein powder can be particularly beneficial when used as a meal replacement or a post-workout recovery shake. By replacing higher-calorie meals with a protein shake, you can create a calorie deficit, which is essential for losing belly fat. Additionally, consuming protein after exercise can help with muscle repair and growth, which in turn contributes to a higher metabolic rate.
It’s important to note that protein powder alone won’t magically melt away belly fat. To achieve optimal results, it should be incorporated into a comprehensive weight loss plan that includes a balanced diet and regular physical activity. Calorie control, nutrient timing, and overall dietary quality are key factors in any successful fat-loss journey.
In conclusion, protein powder can be a valuable tool in your quest to lose belly fat. Its ability to promote satiety, increase metabolism, and preserve muscle mass makes it a beneficial addition to a well-rounded weight loss plan. Remember to choose a high-quality protein powder that aligns with your dietary preferences and goals. Combined with a balanced diet and an active lifestyle, protein powder can support your efforts to achieve a leaner and healthier midsection.
What are the Side Effects of Keto Powder?
The side effects of keto powder can vary from person to person, but there are some common effects to be aware of. One potential side effect is the “keto flu,” which may include symptoms such as fatigue, headache, dizziness, nausea, and irritability. This is typically a temporary condition that occurs during the initial adaptation phase of the ketogenic diet. Another possible side effect is constipation, which can be attributed to the reduced fiber intake often associated with a low-carbohydrate diet. In some cases, individuals may also experience an increase in bad breath, known as keto breath, due to the production of ketones. It is important to consult with a healthcare professional before starting any new diet or supplementation regimen to understand the potential risks and benefits specific to your individual needs.
Can Your Body Use Protein Without Carbs?
Yes, your body can use protein without the immediate presence of carbohydrates. In fact, the utilization of protein for various physiological functions is a fundamental aspect of human metabolism. To understand this process, let’s delve into the intricate biochemistry of how protein is metabolized in the absence of carbohydrates.
Proteins are composed of amino acids, which are the building blocks of life. When you consume protein-rich foods, your digestive system breaks down these proteins into individual amino acids. These amino acids are then absorbed into the bloodstream and transported to cells throughout your body. The body uses amino acids for several crucial purposes, even when carbohydrates are limited:
- Tissue Repair and Growth: Amino acids are essential for repairing and building tissues, including muscles, skin, and organs. This process is particularly important during periods of physical activity and exercise.
- Enzymes and Hormones: Amino acids are the precursors for enzymes and hormones, which play pivotal roles in various metabolic processes. For instance, insulin, a hormone responsible for regulating blood sugar levels, is composed of amino acids.
- Immune Function: Amino acids contribute to the production of antibodies and other immune system components, helping your body defend against infections and diseases.
- Energy Production: In the absence of carbohydrates, the body can convert some amino acids into glucose through a process called gluconeogenesis. Glucose is a primary source of energy, and this conversion helps maintain blood sugar levels when carbohydrate intake is low.
However, it’s important to note that relying on protein for energy via gluconeogenesis is not the body’s preferred method. Carbohydrates are the body’s primary energy source, and when they are limited, it can lead to the breakdown of lean muscle tissue to provide amino acids for energy production. This is why it’s crucial to consume an adequate amount of carbohydrates in your diet, especially if you engage in strenuous physical activities.
In summary, while carbohydrates are the body’s preferred energy source, it can utilize protein for various essential functions, including energy production, in the absence of carbohydrates. However, it’s advisable to maintain a balanced diet that includes an appropriate amount of carbohydrates to support overall health and prevent the excessive breakdown of muscle tissue for energy.
Is Whey Protein Powder Keto-Friendly?
Yes, whey protein powder can be considered keto-friendly, as it is a high-quality protein source with minimal carbohydrates. Whey protein is derived from milk during the cheese-making process and consists of a complete amino acid profile, making it an excellent choice for those following a ketogenic diet.
In terms of macronutrient composition, whey protein is predominantly protein with very low levels of carbohydrates and fats. The carbohydrate content in whey protein isolate, a common form of whey protein powder, is typically minimal, with most of the carbohydrates removed during processing. This makes it suitable for individuals aiming to maintain ketosis, a metabolic state where the body utilizes ketone bodies for energy instead of glucose.
Protein, including whey protein, is crucial on a ketogenic diet to meet daily protein requirements without exceeding carbohydrate limits. Protein helps preserve lean muscle mass, supports satiety, and contributes to overall metabolic health.
It’s important to choose whey protein products that are low in added sugars and additives to ensure they align with ketogenic principles. Additionally, individuals with lactose intolerance should opt for whey protein isolates or hydrolysates, which have lower lactose content compared to whey protein concentrate.
While whey protein can be a valuable supplement for those on a ketogenic diet, it should be consumed in conjunction with a well-rounded diet that includes a variety of nutrient-dense foods. As with any dietary choices, consulting with a healthcare professional or a registered dietitian can provide personalized guidance based on individual health goals and needs.
Final Conclusion. Where Can I Buy Keto-Friendly Protein Powders?
Now that you’ve come so far into the article and read all about my top keto protein powder picks, let’s see where you can get them. Or rather where you can purchase the BEST supplement.
I prefer getting things online because it’s more convenient and frequently cheaper than going to the store, especially if you can get your hands on a discount coupon.
Go straight to the websites of the supplement you want to get for fast shipping and some money-back guarantees. You can also check out websites like Amazon, Costco, GNC, Target, or Walmart to see if they have lower price points.
But what supplement should you get?
These products are all good, but Perfect Keto Protein Powder is the best choice.
Perfect Keto is a trustworthy brand that uses only clean ingredients. You won’t see any weird ingredients you can’t pronounce, and neither will you see maltodextrin, corn, or maple syrup that makes your insulin levels skyrocket.
PerfectKeto is a collagen powder that provides overall support for your workouts, including bone support apart from quick muscle recovery.
Perfect Keto Protein Powder is specially manufactured for keto-ers because this product contains medium-chain triglycerides that convert quickly into energy so that you can boost your ketone levels.
The combination of MCTs and collagen prevent hunger, improves your brain function, and gives you sustained energy.
Besides, if you’re allergic to dairy, collagen-based protein is an ideal choice because you won’t be able to get a whey or casein-based supplement.
If you want to be energetic, happy, healthy, and with a full belly, all the while losing weight and training more, PerfectKeto is your perfect option.
Psssst. I have a perfect exclusive 15% discount on this product. Just click on the link below.