Keto Protein Powder: Is It Worth The Hype?

If you're following a ketogenic diet, you may be wondering if protein powder is a good option for you. The short answer is yes, but there are a few things to keep in mind.

Protein powders are powdered forms of protein that come from plants, such as soybeans, peas, rice or potatoes, or from animal sources, such as eggs or milk (casein or whey protein). They are a convenient way to increase your protein intake, especially if you are trying to lose weight or build muscle.

When choosing a protein powder, it's important to check the ingredients list, as some products contain added sugars, artificial flavours, and other carbohydrates that could affect your body's state of ketosis.

- Whey protein

- Collagen protein

- Pea protein

- Casein protein

- Rice protein

- Soy protein

- Hemp protein

Whey protein isolate vs. concentrate

Whey protein is considered the gold standard for protein powder as it contains all the amino acids your body needs to fuel muscle gain and recovery. It is a byproduct of the cheese-making process, where enzymes are added to milk to separate the liquid from the curds. The leftover liquid is then dried to make whey powder.

There are two main types of whey protein: whey protein concentrate and whey protein isolate. The main difference between the two is their protein content. Whey protein concentrate can be labelled as such if 25 to 89 percent of its content, by weight, is protein. On the other hand, whey protein isolate must be at least 90 percent protein by weight. This means that whey protein isolate undergoes more processing, resulting in a higher protein content with fewer carbs, lactose, and fat. Whey isolate is also easier on the stomach and tends to have better solubility, making it a smoother protein shake. However, whey concentrate may be a better choice for those looking for a quicker recovery from workouts as it has more of the ingredients found in whole milk.

Both types of whey protein have similar health benefits, including building muscle and adding mass without weight gain. Whey protein is also beneficial for healing from surgery or injury, and can be used as a nutritional supplement for those who are not getting enough protein in their diet.

When choosing between whey protein isolate and whey protein concentrate, it is important to consider your individual needs and preferences. If you are lactose intolerant, for example, whey isolate may be a better option as it has less lactose. If you are trying to lose weight, whey isolate also has fewer calories and is lower in carbohydrates and fat. However, whey concentrate tends to be cheaper and may be more cost-effective if you are looking to get the same dose of protein. It also has more of a natural flavour which some may prefer.

Collagen protein's health and beauty benefits

Collagen is a key structural protein that makes up about three-quarters of your skin and one-third of the protein in your body. It is found in connective tissue, skin, tendons, bones, and cartilage, providing structural support to these tissues.

Collagen supplements are popular and are believed to offer several health and beauty benefits. Here are some of the potential benefits of taking collagen supplements:

• Improved skin health: Collagen is a major component of your skin, and as you age, your body produces less collagen, leading to dry skin and wrinkles. Collagen supplements may help slow down skin ageing by improving skin hydration, elasticity, and reducing wrinkles.
• Joint pain relief: Collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain and stiffness.
• Bone loss prevention: Collagen supplements may help inhibit bone breakdown and prevent conditions like osteoporosis, which is characterised by low bone density and an increased risk of fractures.
• Boosted muscle mass: Collagen is an important component of skeletal muscle, and taking collagen supplements while engaging in an exercise program may lead to increased muscle mass and strength.
• Improved heart health: Collagen provides structure to your arteries, and taking collagen supplements may help reduce the risk of atherosclerosis, a disease characterised by narrowed arteries, which can cause heart attacks and strokes.
• Improved hair and nail health: Collagen supplements may increase nail strength and reduce breakage. While more research is needed to confirm collagen's effect on hair, some people report that it helps prevent hair breakage.
• Brain health: Some people claim that collagen supplements improve mood and reduce anxiety symptoms, although there are no studies to support this.

While collagen supplements are generally well-tolerated, it is important to note that they are not regulated by the FDA, and there is a chance of contamination with pesticides, bacteria, or other substances. Therefore, it is essential to buy supplements from a reputable source.

Pea protein's potential health benefits

Pea protein powder is a supplement made by extracting protein from yellow peas. It is a high-quality protein, rich in iron, and a great source of branched-chain amino acids. Here are some of its potential health benefits:

• Muscle Growth: Pea protein powder can help build muscle when paired with resistance training. Studies show that it is just as effective as whey protein in promoting muscle growth.
• Weight Loss: Pea protein powder offers an easy way to add protein to your diet, which can help you feel fuller for longer and control calorie intake, leading to gradual weight loss over time.
• Heart Health: Animal studies suggest that pea protein powder can reduce risk factors for heart disease, such as high cholesterol and high blood pressure.
• Digestibility: Pea protein powder is easily digestible and well-tolerated, making it gentle on the stomach.
• Special Diets: Pea protein powder is naturally vegan, gluten-free, dairy-free, and hypoallergenic, making it suitable for a wide range of diets.

Casein protein's slow-release benefits

Casein protein is a slow-release protein that is derived from milk. It is digested and absorbed much more slowly than other proteins, making it a popular choice for overnight recovery. Casein protein powders typically have few carbs and generous amounts of protein, and can also be a source of calcium, which is important for bone health, muscle contractions, and blood clotting.

Casein is well known as a time-release protein because of its slow absorption rate in the gut. This means that it feeds your cells with amino acids at a low level over a long period of time. This can help your cells synthesise protein, even during times when your body might normally be breaking down its own muscles to feed itself, such as when you haven't eaten for some time. For this reason, casein is called anti-catabolic as it helps reduce muscle breakdown.

Several studies have shown that casein helps boost muscle growth, along with a ton of other benefits. One study found that a casein protein shake before bedtime helped strength-training men increase type 2 muscle fibre size by 8.4 cm2, compared to 4.8 cm2 in the training-only group. They also found that the casein group increased strength to a greater extent, or about 20% more than the training-only group.

Casein protein is typically recommended to be taken before bed, to help with recovery and reduce muscle breakdown while sleeping. It can also be taken throughout the day to increase total protein intake.

Rice protein's vitamin and mineral content

Rice protein is a protein supplement that is taken from rice and is often broken down into smaller pieces, called rice protein hydrolysate. It is used to help with muscle strength and soreness, and is also used in infant formulas for babies who are allergic to cow's milk.

Rice protein provides the body with nutrients called amino acids, which may help to protect the body from high levels of blood sugar, as well as reduce blood pressure and blood fats. It is also a good source of the following vitamins and minerals:

• Manganese
• Niacin (vitamin B-3)
• Thiamin (vitamin B-1)
• Selenium
• Magnesium

Rice protein is also a good source of pantothenic acid, phosphorus, riboflavin, vitamin B-6, copper, and folate.

Frequently asked questions