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Protein Powder: Best Types For The Keto Diet

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<article> <section> <p>Protein powder is a widely used <a target="_blank" href="www.warriormade.com/inflammation-support/shop">supplement</a> that can help you reach your goals. </p> <p>However, there’s a problem with protein powder: it comes in many different forms, varies in cost, and there are factors to consider you may not know about.</p> <p>But you don’t need to fall down the wormhole of which protein powder is best for you, and though it’s a common misconception, you certainly don’t need to be a bodybuilder to benefit from using <a href="http://www.warriormade.com/go2protein/shop“ target="_blank" rel="noreferrer">protein powder</a>. </p> <p>In this article, we’ll take a look at the various types of protein powder, why it’s beneficial, how to shop for it, and the top five protein powders for people on the keto diet.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What is Protein and Why Do You Need It?</header> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/amino-acids-life-0030.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/amino-acids-life-0030.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/amino-acids-life-0030.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/amino-acids-life-LR-0030.jpg" class="img-fluid" alt="amino-acids"> </picture> <p>Protein<sup>1</sup> is one of three <a target="_blank" href="https://www.warriormade.com/content/diet/do-micronutrients-matter-as-much-as-macronutrients/">macronutrients</a> that make up all human food (carbohydrates and fat the two others, if you were wondering). It is full of amino acids that serve as the “building blocks” that our bodies use for muscle growth, hair, bones, enzymes, and more.</p> <p>One thing to point out is that not all <a target="_blank" href="https://www.warriormade.com/content/diet/plant-vs-animal-protein/">proteins</a> are created equally. There are approximately twenty amino acids<sup>2</sup> in protein, each with its own specific function. It’s important to know that there are both complete and incomplete proteins. Complete proteins contain all the essential amino acids and incomplete do not.</p> <p>For example, <a target="_blank" href="https://www.warriormade.com/content/diet/is-grassfed-beef-worth-the-price-tag/">meat</a> and dairy are complete proteins. Beans are incomplete. Keep this in mind as you read about―and shop for―the different types of protein powders mentioned in this article.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What is Protein Powder?</header> <p>Protein powder<sup>3</sup>, in any form, is a useful and convenient tool. It can certainly help you achieve your health and <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-set-realistic-fitness-goals-you-can-achieve/">fitness goals</a>. Typically, you either mix the powder as a shake, stir it into something like yogurt, or cook it into treats.</p> <p>Whether you’re keto or not, the science behind eating a high protein diet is very compelling. For example, a high protein diet combined with strength training has proven to be an effective strategy for fat burning, preventing aging<sup>4</sup>, lowering blood pressure, increasing hemoglobin<sup>5</sup>, and reducing inflammation, among other benefits<sup>6</sup>. </p> <p>But it’s not always easy to cook up a meal<sup>7</sup> or consume a serving of protein immediately after a workout. That’s one way protein powder can help you. Many people use it in a post-workout shake to help promote recovery immediately after a gym session. Others use it as a meal replacement or to simply increase the amount of protein they consume each day.</p> <p>However you use it, it’s a very useful way to get more protein into your diet without the hassle of cooking or preparing food.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Protein Powder for Keto: Why?</header> <p>Keto <a target="_blank" href="https://www.warriormade.com/content/diet/what-is-the-keto-food-pyramid/">dieters</a> know that eating a lot of fat and a moderate amount of protein is the name of the game. Success story after success story shows that this model leads to weight loss and reaching health goals (a “moderate” amount of protein is between 75 to 120 grams for someone weighing 165 pounds, according to this study)<sup>8</sup>.</p> <p><i>But why use protein powder on keto? Why not just eat more meat?</i></p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/protein-shake-in-hand-0030.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/protein-shake-in-hand-0030.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/protein-shake-in-hand-0030.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/protein-shake-in-hand-LR-0030.jpg" class="img-fluid" alt="protein-shake"> </picture> <p>While protein powder won’t be a wonder-supplement that starts melting off pounds, it can be a useful tool. In general, protein helps people <a target="_blank" href="https://www.warriormade.com/content/diet/will-i-lose-weight-on-keto/">lose weight</a> due to its satiating effects<sup>9</sup> (it keeps you full). For that reason alone, having protein powder as an option is a good thing.</p> <p>Keep in mind that keto dieters will need to do a little extra research before buying protein powders. Many of the cheaper powders are high in carbs, enough to knock you out of ketosis.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Three Most Common Types of Protein Powder</header> <p>If you’re like, “I didn’t realize protein powder is this complicated!”, hang tight. We still have a few more things to unpack. Don’t worry, we’ll keep it simple for you.</p> <p>There are also three types of protein powder: concentrate, isolate, and hydrolysate. If nothing else, you’ll be able to tell the difference based on price tag.</p> <div class="sub-head">Protein Concentrate</div> <p>Protein concentrates are made by extracting protein from whole food using heat and acid. They typically contain about 60 to 80 percent protein and 20 to 40 percent fat/carbs. Protein concentrates are the most accessible and cheapest of the three.</p> <div class="sub-head">Protein Isolate</div> <p>After concentration of the protein is complete, additional filtering helps remove more fat and carbs. Protein isolates are typically 90 to 95 percent protein. As a result, they cost more than most concentrates.</p> <div class="sub-head">Protein Hydrolysate</div> <p>Hydrolysate (hydrolyzed) protein powders are exposed to heat and acid a second time, partially breaking down the protein further. The taste of hydrolyzed protein is slightly bitter, but the additional heating allows for quicker absorption due to additional breakdown of amino acids. </p> <p>Again, you’ll pay more because it takes extra work to make. Because protein powders digest quickly no matter what form, both the science and fitness community debate how beneficial the increased absorption rate of hydrolyzed protein is. Still, it’s something to consider when buying.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How to Source High Quality Protein Powders</header> <p>Just like you’d source meat selections for a tasty keto meal, sourcing protein powders is important. It’s important to do a little bit of research. </p> <p>Here are three factors to weigh when sourcing high quality protein powders:</p> <div class="sub-head">1. Price Per Serving</div> Here are some questions about price to consider when purchasing protein powder: <p><i>How much does one scoop of protein cost? (ranges from $0.79 to $1.13)</i></p> <p><i>How many grams of protein are in a scoop? (ranges from 15 to 40 grams)</i></p> <p><i>How many scoops are in the bottle or package? (ranges from 40 to 80 scoops)</i></p> <p>The reason this is important is because not all protein powders are created equal. For example, you could pay thirty dollars for two individual tubs each containing one pound of protein. If one comes with nineteen servings of thirty grams of protein and the other has twenty-two servings of eighteen grams of protein, that’s a difference of 174 grams (over 30 percent) of protein in the package―and you’re paying the same price.</p> <p>Also, keep in mind labels like “organic,” as they will generally increase the price of your protein.</p> <div class="sub-head">2. Quality Protein Powder Versus Protein Powder with Fillers</div> <p>The numbers above don’t actually tell the whole story. You’ll also want to consider how much filler you are paying for in your protein. If a scoop of protein is jam packed with additives, that’s not worth your money.</p> <p>Unfortunately, some supplement companies have taken to “protein spiking<sup>10</sup>.” This means they substitute more basic amino acids for full proteins, which costs ten times less and is easy to mislead customers about when advertising. After all, if you don’t do your homework, you’d assume extra amino acids are a good thing!</p> <p>They are, just not at the expense of the whole proteins you’re paying for.</p> <p>Remember that concentrates tend to be cheaper than isolates and hydrolysates. Keep in mind that they will also come with more fillers.</p> <div class="sub-head">3. What Are Your Goals?</div> <p>Always consider the end result you’re looking for when adding any supplement to your diet. </p> <p>If you’re just starting weight training, for example, you’ll want a “complete” protein source that can be consumed after workouts.</p> <p>If weight loss is your goal, you may have more options. Your primary goal with adding protein would likely be to stay full longer. In this case, you have some more flexibility with your choices.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Top Five Keto-Friendly Protein Powders</header> <p>What are the most friendly protein powders for people on the ketogenic diet? Here are five:</p> <div class="sub-head">1. Collagen Protein</div> <p><a target="_blank" href="https://www.warriormade.com/content/diet/collagen-protein-the-missing-link-of-the-modern-di/">Collagen protein</a> is one of the number one products on the market right now, and for good reason. On top of being an easily digestible protein that gives you that extra boost, it also has some other amazing health benefits!</p> <p>Here's something you probably didn't know: <a target="_blank" href="https://www.warriormade.com/content/diet/foods-high-in-collagen/">Collagen</a> comes from the same Greek word that means "glue." Collagen accounts for 70% of our skin, hair, nails, muscles, bones, tendons, blood vessel, and digestive system. After water, collagen is the most plentiful substance in our bodies.</p> <p>Starting in our early twenties, we lose about 1.5% of our collagen every year. What this means is dried, wrinkly skin; painful, worn out joints; and constant fatigue. </p> <p>Now, not all <a target="_blank" href="https://www.warriormade.com/content/diet/the-best-keto-collagen/">collagen protein</a> powders are created equal, which is why we created our <a target="_blank" href="https://www.warriormade.com/go2protein/shop/"><b>Go2 Chocolate Protein powder!</b> </p> <p>It has incredibly high quality ingredients, and amazing benefits that are extremely in line with your ketogenic diet and lifestyle.</p> <div class="sub-head">2. Pea Protein</div> <p>Pea protein is very popular in the vegetarian world. It’s plant-based, lactose-free, and high <a target="_blank" href="https://www.warriormade.com/content/diet/keto-fiber-foods-5-fiber-rich-foods-to-add/">fiber</a>. It digests slower<sup>12</sup> than whey protein, which may be something to consider, especially if you have an allergy or sensitivity to eggs or dairy.</p> <p>Pea protein is also very low carb, which makes it a good candidate for keto dieters.</p> <div class="sub-head">3. Rice Protein</div> <p>Rice protein has been around for a long time but is generally considered inferior to things like whey protein because it’s not complete. Remember, this means it’s lacking one or more amino acid necessary for tissue growth in the body.</p> <p>And even though most people think of <a target="_blank" href="https://www.warriormade.com/content/diet/when-is-the-best-time-to-eat-carbs-on-keto/">carbohydrates</a> when they think of rice, you’d be surprised. It’s generally low carb and lower in fat that most dairy-based proteins.</p> <div class="sub-head">4. Whey Protein</div> <p>Whey protein is more or less the “gold standard,” at least according to many bodybuilders. This is due to the fact that it’s high in complete protein, accessible, and can be reasonably cheap if you do your research.</p> <p>The science backs up whey protein<sup>13</sup>, too. Study after study shows that whey protein combined with resistance training lead to increased muscle mass, faster recovery, and increased strength. </p> <p>Generally, you need to review each tub of whey protein individually when considering which to buy. This is the most common variety of protein powder, and not all of them are created equal. Do your research and look the price per serving and macronutrient breakdown and fillers.</p> <p>The right low-carb whey protein is great for the keto diet. Of course, if you have dairy problems, perhaps another option is better.</p> <div class="sub-head">5. Hemp Protein</div> <p>Hemp protein is part of a family of mixed-plant protein powders that have become popular recently. Other examples include alfalfa, chia seeds, flax seeds, and quinoa protein. </p> <p>Hemp is plant-based and high in fiber, and appears to absorb as quickly<sup>14</sup> as whey protein. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Side Effects and Precautions to Take</header> <p>Fortunately, the side effects of protein powder are pretty low. Still, it’s a new supplement, so you should always consider the negatives of adding something to your diet.</p> <p>Generally speaking, protein powders are considered safe supplements. Keep in mind that some of the complete proteins like whey and casein are milk-based, so anyone with lactose or dairy intolerance should look at other forms.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-suffering-from-stomach-ache-0030.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-suffering-from-stomach-ache-0030.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-suffering-from-stomach-ache-0030.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-suffering-from-stomach-ache-LR-0030.jpg" class="img-fluid" alt="stomach-ache"> </picture> <p>Side effects<sup>15</sup> of protein powder include increased bowel movements, nausea, stomach cramps, bloating, and headache. </p> <p>And though protein powder is great for use after a workout, some people can’t stomach anything after training. If you’re experiencing side effects, perhaps wait an extra thirty to forty-five minutes to consume your protein.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>The “Scoop” On Protein Powders</header> <p>While protein powder is not the “wonder supplement” that the fitness industry sometimes makes it out to be, it can certainly help you reach your health and fitness goals. A moderate to high protein diet can help keep you feeling full, <a target="_blank" href="https://www.warriormade.com/content/diet/top-7-post-workout-foods-for-lean-muscle/">build muscle</a>, speed up recovery from the gym, and make you stronger, not to mention help make the keto diet a lot more convenient to follow.</p> <p>This guide is an introduction to protein powders. Fortunately, there are lots of good protein powders out there, whether you’re on the ketogenic diet or not. You just have to do your homework!</p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="https://www.medicalnewstoday.com/articles/196279.php" rel="noreferrer">How much protein does a person need?</a></li> <li><a target="_blank" href="http://www.biology-pages.info/A/AminoAcids.html" rel="noreferrer">Amino Acids</a></li> <li><a target="_blank" href="https://www.webmd.com/vitamins-and-supplements/features/protein-powder#1" rel="noreferrer">Do You Need Protein Powders?</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/19057193" rel="noreferrer">Dietary protein recommendations and the prevention of sarcopenia</a></li> <li><a target="_blank" href="https://scialert.net/fulltextmobile/?doi=jas.2010.991.995" rel="noreferrer">Effects of Whey Protein Supplementation</a></li> <li><a target="_blank" href="https://www.healthline.com/nutrition/10-health-benefits-of-whey-protein#section5" rel="noreferrer">Whey Protein May Help Reduce Inflammation</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/26797090" rel="noreferrer">Dietary protein intake and human health</a></li> <li><a target="_blank" href="https://www.google.com/search?safe=active&source=hp&ei=8xD5W7auEpKckwXU_IbQCA&q=protein+and+satiety&btnK=Google+Search&oq=protein+and+satiety&gs_l=psy-ab.3..0j0i22i30l9.94.3346..3422...0.0..1.364.3953.1j7j8j2......0....1..gws-wiz.....0..35i39j0i67.7vB0wHtjXM8" rel="noreferrer">Protein and Satiety</a></i> <li><a target="_blank" href="https://medium.com/labdoor/industry-secrets-protein-powders-spiked-with-empty-fillers-af0843685031" rel="noreferrer">Protein Powders Spiked With Empty Fillers</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/25882536" rel="noreferrer">NUTRALYS(®) pea protein</a></li> <li><a target="_blank" href="https://www.healthline.com/nutrition/best-protein-powder#section2" rel="noreferrer">Casein Protein</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595032/" rel="noreferrer">Digestive enzymes</a></li> <li><a target="_blank" href="https://www.webmd.com/vitamins/ai/ingredientmono-833/whey-protein" rel="noreferrer">Whey Protein</a></li> </ol> </section> </article>

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