Achieving ketosis and burning all the body fats is one of the most challenging parts of the Keto Diet. One moment, you’re just enjoying your post-workout protein smoothie. Next thing you know, you’re actually out of the Ketosis state. Here are the things you need to know protein powders and how to avoid getting kicked out of ketosis.
What’s the best keto protein powder?
When choosing a good keto protein powder, always take the time to read the label. Make sure that the amount of protein and carbs are within your allowable protein consumption. Keto diet varies from person to person, but usually requires calories from fat to be 70%, 20% from protein, and 10% from carbs.
A lot of people consider that Whey Protein Isolate is one of the best types of protein powder. Whey Isolate is made from getting the concentrate from dairy products. After that, the concentrate will then be filtered out to get the isolate. It usually has 90-95% protein by weight, even higher when the product is unflavored.
Casein is another high-quality protein source based on the per weight ratio. However, it’s not absorbed as fast as Whey Protein. This product is also made from milk like whey, but with carbs and fat filtered out. In addition to the protein content, the user will also get a decent amount of calcium.
Collagen Protein, or collagen peptide, is made by processing animal byproducts such as eggshell membranes and chicken bones. It’s usually offered in an unflavored form and can be mixed with other food. Although its protein content is smaller than the two mentioned above, it’s naturally carb-free, which is good for the Keto diet.
When is the best time to take protein powders?
There’s a never-ending debate among fitness enthusiasts about when is the right time to consume your protein shake. Some people even make sure that they add this habit to their weight loss and wellness strategy. Is there a perfect time to consume protein powders? Which one do you follow and add to your daily habit?
Consuming protein in the morning is believed to help in losing weight and keeps you full after breakfast. Adding powder in breakfast helps in kickstarting the metabolism. Just add your powder on oatmeals or create your breakfast smoothie.
People who take their protein before a workout do this for one reason: boosted energy. The most common way to do this is to take the powder half an hour before the actual workout. Protein before a workout helps in maintaining the muscle’s strength and integrity.
In reverse, taking post-workout protein powder is said to help in recovering muscles. You can only get stronger muscles if you break them and let them recover. Protein speeds up the actual recovery, making your body ready for more activities. Besides, protein makes the repaired muscle stronger by enhancing the tissue’s growth cycle.
Those who do their workout on the evening take casein-based powders before going to bed. Sleep is essential in repairing muscles that are damaged during the workout. Casein’s slow-releasing protein helps in repairing those tissues while you’re sleeping.
According to a study by Lehman College, consumption timing might not matter. What matters most is the daily total protein intake of an individual. Your total protein consumption will likely affect the muscle size and strength gain. Instead of worrying about timing, monitor your daily consumption, and avoid either getting more or less protein content than the recommended allowance.
At least 0.36 grams per pound or 0.8g/kg of protein per body weight is the current recommended daily allowance or RDA. You’ll feel muscle soreness and cramping if you’re low in protein after each workout. We usually get protein from lean meat, poultry products, dairy products, fishes, and soy products for vegans and vegetarians.
People who do heavy exercises or strength training would even need more amount than the recommended allowance. It’s to improve muscle recovery and to improve the growth of the body. Depending on your body weight, you should have at least 0.72 grams per pound or 1.6g/kg to ensure that deficiency is avoided.
What protein powder is best on keto?
You’re already getting the right amount of protein when you’re in a Keto diet. To maintain ketosis, it’s essential to keep protein content without getting a protein deficiency. However, most protein powders have carbs mixed on. Protein is not the worrisome component. The blame should be pointed at carbs. And as all we know, carb and ketosis do not go well together.
Whey and Casein have the best protein per portion ratio with fewer carbs. If you want to increase your daily protein intake, avoid protein powders with high carb content. Powders based on egg-white are also not recommended since they don’t have high good fat content, which is necessary for Keto Diet.
The best collagen protein powder
Ancient Nutrition Keto Collagen Powder
Keto collagen is a product that contains collagen peptides and 15 grams of collagen protein. You can also get good fat from the coconut MCT included in the mix. This product is recommended to be mixed on liquid food like coffee or milk. It’s available for $65 from Amazon.
Vital Proteins Collagen Peptides
This product is well-received by users who want to have a variety of usage for their powders. With collagen as the main ingredient, two scoops would give 70 cal, 110mg sodium, and 18g of protein. Add this to your fat bombs or your favorite beverages.
Five major benefits of keto protein supplements
Adding protein in the keto diet does not harm the whole process. If weight loss AND building muscle is your goal, protein allows you to do so at the same time. That’s why adding protein is recommended by a lot of people. Adding protein does not affect ketosis at all when consumed at acceptable levels. Here are some of the benefits of adding keto protein supplements to your diet.
Cravings and feeling hungry is what makes us crave for snacks and makes our diet more miserable. Protein supplements help make you feel full after each consumption. And as we know it, being full means that you won’t likely have to crave for carbohydrates for a longer time. Just make sure that you’re using supplements with little to no carbs added.
Eating protein can increase your metabolic rate to 20-30%, which is an important factor for weight loss. A faster metabolism is essential if you want to lose weight in a shorter period. Slower metabolism tends to store excess calories into fat, which is not what you want when you’re trying to lose weight. You can also prevent weight regain after weight loss via boosting your metabolism.
Protein is essential for promoting muscle growth. A study by the British Journal of Sports Medicine supports this statement. Protein benefits are equally effective for both men and women consumers. Muscle size and strength are improved upon taking a higher amount of protein. This is especially true for people who perform resistance exercises, which include lifting weights and more.
Speedy Muscle Recovery
People who are in constant intense physical activities such as athletes and weight lifters need speedy muscle recovery. Thus, these people usually use protein for faster muscle healing. One’s muscle recovery can vary, depending on the health state, age, and damage. Protein aids in repairing damaged tissues and helps in making stronger tissues after recovery.
Reducing Muscle Soreness
Although it is known as “good pain,” muscle soreness is still very uncomfortable for some. It can even make you feel unproductive and hungrier than before. Other than stretching out and taking contrast showers, consuming protein can also reduce soreness. Ideally, getting the protein from whey or soy isolate-based powders are ideal.
Take note that a higher amount of protein is needed for people who are athletes, weight lifters, or older adults. It’s also important to still monitor protein consumption, as too much protein with low fat will not help you reach ketosis. Instead, what will happen is gluconeogenesis, in which amino acids are turned into glucose. Before attempting to change your protein consumption, ask your fitness trainer or nutritionist first.
How much protein on the keto diet?
Not all people have the same amount of protein needed to keep ketosis. If you’re trying to lose weight without building muscles, you would need a fewer amount of protein. A lot of people will be able to maintain ketosis as long as their protein intake is less than 50 grams per day.
According to Healthline, if you’re exercising regularly, a good range is 1.5 – 2 grams per kg or 0.7 – 0.9 grams of protein per pound. One serving of protein powder can give you as much as half of your daily allowance. Check the label to know the protein per servings in your product.
Buying guide & FAQs
- Can You Have Protein Powder On Keto?
Yes, you can consume protein powder even if you’re in the Keto diet. Just make sure that you will only consume products with low carb and high-fat content. Ketosis will not likely happen if you consume more carbs than intended. Meanwhile, if you consume too much protein, your body will go into gluconeogenesis, which is also not good for ketosis.
- What Is The Best Kind/Type Of Protein Powder For Keto?
Whey-based protein powders are still considered the best in terms of providing a boost to your keto diet. Its low carb content is essential to keep you on your ketosis. Collagen-based products are also great if you happen to be allergic to dairy-based products. Flavorings are optional, but if you can, it’s better to avoid flavored products.
- Is Protein Powder Good On Keto Diet?
Protein gives a boost to the keto diet as long as it’s within the recommended fat-protein-carb ratio. With protein powder, you can limit the carb without restricting your protein intake and enjoy it on a variety of food. If you work out frequently, protein is needed to repair your muscle tissues and help you build a stronger body.
- What Happens If I Eat Too Much Protein On Keto?
Overeating protein on a keto diet is as bad as eating more carbs. The body will start the process called gluconeogenesis, in which amino acids are turned to glucose. And that does not help in getting into ketosis, where glucose is formed by burning the stored fat.
- Does Protein Affect Ketosis?
Yes, protein can affect ketosis in a good way and a bad way. With the right amount of protein consumption, you can get stronger muscles and faster recovery. But when taken excessively, the body will burn the amino acids from the excess protein instead of fat.
- Is Pea Protein Okay On Keto?
Pea protein is a plant-based protein that is known for having high protein and high in carbohydrates. For example, hemp proteins usually have 25% carbohydrate per weight. That’s a lot compared to other options such as whey protein. If you decided to go with pea protein, you might have to sacrifice other carbs sources from your carb allowance.
Nothing is wrong with adding protein in your keto diet. You have a lot of options such as whey and collagen, which are all keto-friendly. What you should worry about is the excessive consumption of both carbs and protein. Stick with your fat-protein-carb ratio, and you’d be fine.