Protein Powders On Keto: Can You Use Shakeology?

The keto diet is all about keeping to a strict balance of 70% fat, 20% protein, and 10% carbs to achieve ketosis. This means that protein powders are a convenient way to boost your protein intake while following the keto diet. However, not all protein powders are keto-friendly, so it's important to check the label and ensure you're not accidentally consuming added sugar and carbs. Whey protein isolate is a good option, as it's usually less than 1g of net carbs per serving. You can also find keto-friendly protein powders made from pea protein, egg protein, and beef protein.

Shakeology is a nutrition shake that is marketed as a daily dose of nutrition. It contains a blend of proteins, vitamins, herbs, antioxidants, probiotics, and digestive enzymes. It comes in a variety of flavors, including vegan options. A 30-serving bag costs $129.95, or $4.33–$5.41 per serving. While Shakeology can be a convenient way to get your daily dose of nutrition, it's important to note that it's not a suitable replacement for real food and it may be too expensive for some.

Whey, casein, whole-egg, beef, and collagen protein are keto-friendly

Whey protein is a high-quality source of protein that is easily digested and quickly absorbed. It comes in two forms: whey protein isolate and whey protein concentrate. Whey protein isolate is the purest form, with the highest percentage of protein and the lowest number of carbs per serving. Whey protein concentrate has a slightly lower percentage of protein but is still a good option for those on low-carb diets.

Casein is the other milk protein. It is digested and absorbed more slowly than whey, making it a popular choice for overnight recovery. Casein powders have few carbs and generous amounts of protein, as well as calcium, an important mineral for bone health, muscle contractions, and blood clotting.

Whole-egg protein is another keto-friendly option. Eggs are nutrient-dense, providing protein, choline, vitamins A, D, and E, and multiple B vitamins. However, it is important to choose a whole-egg protein powder rather than an egg-white protein powder, as the yolk contains fat, which is vital to the keto diet.

Beef protein is also suitable for a keto diet, especially if it is sourced from grass-fed cows, as this results in a healthier composition of fats.

Collagen protein powder is often tasteless and unflavored and is made from animal sources. It is the most common structural protein in the body and is found in hair, skin, nails, bones, ligaments, and tendons. While collagen may aid in injury prevention when taken before exercise, it is not a complete protein and is therefore not optimal for muscle protein synthesis.

When choosing a keto-friendly protein powder, it is important to read the labels carefully and avoid products with added sugars or other carbohydrates. It is also crucial to consider your individual needs and preferences, as some people may prefer a plant-based or dairy-free option. Additionally, third-party testing and certifications like NSF Certified for Sport and Informed Choice Certified can ensure the purity and potency of the product.

Egg-white protein is not keto-friendly

Egg whites are a great source of protein, especially for those on a gluten-free or lactose-free diet. They contain all nine essential amino acids. However, egg whites are not keto-friendly as they contain a small amount of carbohydrates.

Egg whites are often used as a base for protein powders, and some of these powders are marketed as keto-friendly. However, it is important to read the labels carefully and check the total carbohydrate content, as some manufacturers add sugar or other ingredients to improve the taste, which increases the total carbohydrates.

For those following a keto diet, it is important to choose a protein powder that is low in carbohydrates and made from a suitable protein source, such as whey protein isolate, casein, or pea protein. While egg-white protein powders may be a good option for some, they are not suitable for a keto diet due to their carbohydrate content.

Some alternatives to egg-white protein powders that are more suitable for a keto diet include whey protein isolate, casein, pea protein, and soy protein. These options typically have a higher percentage of protein and lower number of carbohydrates per serving, making them better choices for those following a keto diet.

In conclusion, while egg-white protein powders offer a good source of protein, they are not suitable for a keto diet due to their carbohydrate content. There are several alternative protein powders available that are more keto-friendly and can better support an individual's keto journey.

Grass-fed beef protein is healthier

Grass-fed beef is considered healthier than grain-fed beef for several reasons. Firstly, it has a more favourable fatty acid composition, containing less total fat, less monounsaturated fat, and more omega-3 fatty acids, which are known to have numerous health benefits. Grass-fed beef also contains more antioxidants, which can help prevent cell damage and lower the risk of serious diseases such as cancer and Alzheimer's.

Additionally, grass-fed beef is less likely to contain harmful bacteria. A 2015 study found that 18% of grain-fed beef samples contained "superbugs", compared to only 6% of grass-fed samples. Grass-fed beef is also less likely to contain antibiotics and growth hormones, which are often given to grain-fed cows to promote rapid weight gain.

From an environmental perspective, grass-fed beef is also a better choice. Research shows that traditional grass-based beef production reduces greenhouse gas emissions, increases biodiversity, and improves the quality of runoff water.

In terms of nutrition, grass-fed beef is a good source of various vitamins and minerals, including vitamins A, B, and E, as well as selenium, zinc, and iron. It is also a high-quality source of protein, providing all the essential amino acids needed by the body.

Avoid added sugars

When it comes to protein powders, it's important to be mindful of added sugars. Many manufacturers add sugar to improve the flavour of their products, which increases the total carbohydrate content. This is especially relevant for plant-based protein powders, as manufacturers often add sugar or other carbohydrate sources to improve taste.

When choosing a protein powder, carefully scrutinise the ingredient list and nutrition label to ensure you select a product that aligns with your dietary needs and preferences. Some protein powders are specifically marketed as keto-friendly or low-carb, and these options typically have minimal added sugars.

For example, whey protein isolate tends to be lower in carbohydrates than whey protein concentrate. Additionally, collagen protein powder is often unflavoured and therefore less likely to contain added sugars.

If you're partial to a particular brand or flavour of protein powder, consider using only half a scoop per serving to reduce your carbohydrate intake. You can also boost the fat content of your shake by adding ingredients like full-fat coconut milk, heavy cream, hemp hearts, chia seeds, nut butter, or avocado.

If you're open to trying new products, there are numerous keto-friendly meal replacement shakes on the market with minimal added sugars. These shakes typically contain added fats like MCT oil or coconut oil, as well as other nutritional supplements like collagen.

Remember, the key to staying in ketosis is managing your carbohydrate intake, so always be mindful of added sugars and choose products that fit within your daily macros.

Protein powder is not necessary for everyone

Protein supplements may be beneficial for individuals who struggle to get enough protein from their diet, such as competitive athletes, older adults, people recovering from illness or surgery, and those on vegan diets. For those who are trying to build muscle, experts recommend a daily protein intake of 1.4 to 2 grams per kilogram of body weight. This can be achieved through whole foods or supplements, with whey protein being particularly effective due to its fast-acting nature.

It is important to note that the Food and Drug Administration (FDA) does not approve supplements before they come to market, so it is advisable to choose reputable brands and products with seals from independent verifying companies. Additionally, it is crucial to space out your protein intake throughout the day to maximize muscle protein synthesis.

While protein powder can be a convenient way to boost your protein intake, it is not necessary for everyone. A well-rounded diet that includes a variety of protein sources is typically sufficient to meet most individuals' needs.

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