Protein Powders And Keto: A Match?

Protein shakes can be a convenient way to supplement your diet with extra protein, and there are plenty of keto-friendly options available. When choosing a protein powder, it's important to read the label carefully to ensure it fits within your macros and doesn't contain added sugars or carbohydrates that could kick you out of ketosis. Whey protein isolate is a popular choice for keto dieters as it's low in carbs and lactose, but there are also plant-based and egg white protein powders that can be suitable. Some protein powders also include added collagen, which can provide additional benefits for gut health, joint pain, and tissue repair. It's also important to consider the taste and solubility of the powder, as well as the price and whether it's been third-party tested for quality and purity.

Whey protein isolate is the purest form of whey protein, with the highest percentage of protein and lowest number of carbs

Whey protein isolate is a highly refined form of whey protein, with most of the fat and lactose removed. This process delivers a final product that is composed of up to 95% protein, with very few carbohydrates and fats. In fact, whey protein isolate has the highest percentage of protein and the lowest number of carbs of any whey protein.

Whey protein isolate is produced by putting whey protein through a process called "cross-flow micro-filtration", which separates the protein from other components such as fat and lactose. This results in a purer form of whey protein that is easier to digest and is absorbed more quickly by the body. It also contains only very small amounts of lactose, making it a good option for those with lactose intolerance.

Whey protein isolate is a convenient way to increase your protein intake, especially for those on low-carb diets. It can be added to smoothies, baked goods, or other beverages. It is also often used by athletes and gym-goers due to its high protein content and ease of digestion.

When choosing a whey protein isolate product, it is important to consider factors such as price, flavour, and the presence of additional ingredients or additives. Some whey protein isolate products may contain artificial sweeteners, flavours, or colours, while others may be unflavoured and more suitable for baking. It is also important to read the labels carefully to ensure the product meets your dietary needs and does not contain any allergens.

Casein protein is digested and absorbed slowly, making it a popular choice for overnight recovery

Casein protein is a slow-digesting milk protein that has gained attention for its nutritional and functional benefits. It is often used as the main protein source in overnight recovery products due to its slower absorption kinetics. Casein can provide a prolonged delivery of amino acids when consumed before bed, making it a popular choice for overnight recovery.

Casein makes up 80% of the protein in milk, with the remaining 20% being whey protein. It is a high-quality protein with a high level of essential amino acids (EAA), accounting for almost 50% of the protein. While the leucine content is not as high as in whey protein, it is still higher than in other dietary protein sources.

Research has shown that the consumption of casein protein before sleep can increase muscle protein synthesis and positively impact post-exercise recovery. For example, a study by Trommelen and van Loon (2016) found that pre-sleep consumption of 40g of casein increased muscle protein synthesis. Another study by Holwerda et al. (2021) demonstrated that this tactic could also increase the production of muscle connective tissue in older adults undergoing resistance training.

Casein protein is characterised by its slow digestion and absorption. When ingested, it forms precipitates in low pH conditions, which slow down the digestion and absorption process. This results in a delayed breakdown and flow of amino acids into the bloodstream compared to faster proteins like whey.

The slow digestion and absorption of casein protein make it an ideal choice for overnight recovery. By consuming casein before sleep, individuals can take advantage of the prolonged amino acid delivery to support muscle recovery and synthesis. This is especially beneficial for those with higher protein requirements or those who struggle to consume enough protein during the day, such as those engaged in heavy training or aging individuals with reduced appetite.

In summary, casein protein is a popular choice for overnight recovery due to its slow digestion and absorption, providing a prolonged release of amino acids. Its high essential amino acid content and positive impact on muscle protein synthesis make it a valuable tool for individuals looking to support their muscle health and recovery while sleeping.

Egg white protein is highly digestible and a good source of protein, choline, vitamins A, D, and E

Egg white protein is a highly digestible source of protein and is especially useful for those who are dairy-free. Eggs are also a good source of choline, vitamins A, D, and E, and multiple B vitamins.

Choline is an essential nutrient that plays a critical role in several biological processes, including neuronal development, cell signalling, nerve impulse transmission, and lipid transport and metabolism. Choline is also vital for early brain development and can help prevent neural tube defects during pregnancy.

Vitamins A, D, and E are fat-soluble vitamins found in egg yolks. Vitamin A is important for good vision and eye health, while vitamins D and E have anti-inflammatory properties and support immune health.

Egg whites are often used in protein powders, with the yolks being removed and the remaining whites dehydrated to create a powder. Egg white protein powders are also pasteurized to deactivate avidin, a protein that inhibits the absorption of biotin, an essential B vitamin.

Egg white protein is a convenient and healthy option for those on the keto diet, providing a good source of highly digestible protein and important vitamins and nutrients.

Pea protein is a good option for vegans or those who are dairy-free

Pea Protein: A Great Option for Vegans and Those with Dairy Intolerances

Pea protein is a fantastic option for those following a vegan diet or anyone who is dairy-free. It's made from yellow split peas and is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own.

Benefits of Pea Protein

• Allergen-Friendly: Pea protein is a good option for those with common food allergies or intolerances as it is dairy-free, gluten-free, and soy-free.
• High Protein Content: It offers an impressive amount of protein per serving, with some brands providing up to 24-27 grams of protein per scoop.
• No Artificial Ingredients: Some pea protein powders are free from artificial flavours, sweeteners, or colours, making them a more natural choice.
• Easy to Mix: Pea protein tends to mix well in smoothies and baked goods without affecting the taste or texture significantly.
• Suitable for Weight Gain: Some brands offer pea protein powders specifically designed for weight gain, providing up to 50 grams of protein per serving.
• Iron Content: Pea protein is a good source of iron, which is especially beneficial for individuals who menstruate, as iron deficiency is common during reproductive years.

Considerations When Choosing Pea Protein

• Taste: Some people may find the taste of pea protein to be earthy or vegetal. Blending it into smoothies or adding flavourful ingredients can help mask the taste.
• Texture: While pea protein usually mixes well, it may leave some residue at the bottom of the blender, and it may not be as smooth as other protein powders.
• Added Ingredients: Some pea protein powders contain added sugars, sweeteners, or thickeners, which may be undesirable for those looking for a simpler product.

Recommended Brands

• Ritual Essential Vegan Plant-Based Protein Powder: This pea-based protein powder is third-party tested and has a pleasant, mild flavour. It blends well with other ingredients and forms a thick, creamy smoothie.
• Now Foods NOW Sports Nutrition Pea Protein: This simple and affordable pea protein powder packs 24 grams of protein per scoop and is Informed Sport certified, making it a great choice for athletes.
• Sprout Living Epic Protein Vanilla Lucuma: This protein powder has a tasty, unique flavour thanks to ingredients like lucuma, cinnamon, ginger root, and vanilla bean. It contains 20 grams of protein and is third-party tested for ingredient amounts and safe levels of heavy metals.
• NorCal Organic Premium Pea Protein: This pea protein powder has a mild flavour and can be easily added to baked goods or oatmeal. It is low in sodium and free from common allergens like dairy, gluten, and soy.
• Vega Sport Premium Protein Powder: This sweet chocolate protein powder has the highest protein content of all the powders mentioned, with 30 grams per serving. It is NSF certified for sport and includes ingredients like tart cherry powder and turmeric extract for anti-inflammatory benefits.

Pea protein is an excellent choice for vegans and those avoiding dairy, offering a complete protein source with numerous health benefits. With a variety of brands and flavours available, you can find one that suits your taste preferences and dietary needs.

Collagen is the most common structural protein in the body and is found in hair, skin, nails, bones, ligaments, and tendons

Collagen is the most abundant structural protein in the human body, accounting for about 30% of all bodily protein. It is a key component of our connective tissues, playing a critical role in supporting strength, flexibility, movement and motion. Collagen is made up of 18 amino acids and is uniquely high in three key amino acids: glycine, proline and hydroxyproline. These amino acids form long chains of polypeptide molecules that create the structure of collagen fibres.

Collagen is present in all connective tissues, including bone, cartilage, ligaments, tendons, muscles, teeth, skin, and many other parts of the body. It is responsible for maintaining the structural integrity of our body, helping to keep us strong and flexible.

Collagen is one of the main proteins in the dermis, the skin's foundation, which is closely involved in keeping the skin elastic and flexible. As we age, our body's natural collagen production diminishes, which can result in fine lines and sagging skin.

Collagen also supports nail health. When the body is not producing sufficient collagen, nails may be more prone to cracking and splitting.

Collagen is also vital for muscle recovery after exercise. While it does not contain specific amino acids that are essential for muscle protein synthesis, it is believed that collagen can help boost muscle mass by stimulating the growth of muscle after exercise.

Collagen is derived from animal sources, with the majority of collagen extracted today coming from bovine (cow) bones.

Frequently asked questions