Are you struggling to find the best keto protein powder to increase your muscle mass and overall health while following a ketogenic diet? Then this article is for you
Looking to lose weight and improve your health? A keto diet is a great way to do both. But one of the main challenges of a keto diet is getting enough protein.
Fortunately, many high-quality keto protein powders can help you meet your protein needs while following a ketogenic diet.
Building muscle while on a keto diet can be tricky, especially if you’re unsure which products are best for you. As keto enthusiasts and fans of the ketogenic diet, we’ve tested countless keto supplements. And today, on our website page, we share our opinions about them with you.
Keto protein powders
Nutritional supplements are a great way to make sure you’re getting the nutrition you need, whether you struggle with digestion or tend to forget about eating healthy meals. And when it comes to protein powders, plenty of options are available.
Keto-friendly protein powders can help you boost your daily intake without adding extra carbs or sugars. They can also benefit weight loss and muscle recovery if consumed in moderation—but not every keto supplement is created equal! This article will look at some of the best sources and how they stack up against one another.
Ranking the best keto protein powder
1. Garden of Life Sport Certified Grass Fed Whey
This whey protein powder by Garden of Life tops our list because it is the only one advertising that it’s been certified by NSF International — a third-party testing organization — for sport.
It’s made with organic, high-quality ingredients. In addition, it provides 24 grams of protein per scoop, with only 4 grams of net carbs.
2. Optimum Nutrition Gold Standard 100% Whey Protein Powder
Gold Standard whey protein powder by Optimum Nutrition is certified by Informed-Choice.org, a third-party testing organization. This ensures its quality and the accuracy of the label.
Additionally, it’s full of protein and available in unique, dessert-like flavors such as birthday cake, salted caramel, and cake donut.
3. Dymatize ISO100 Hydrolyzed Protein Powder
This whey protein isolate from Dymatize is also certified by Informed-Choice.org, making it a top contender. While each scoop contains 25 grams of protein, it only contains 1 gram of carbs — making it ideal for keto diets.
It also contains BCAAs and glutamine, which can help boost your workouts.
4. Isopure Zero Carb Whey Protein Isolate
This whey protein isolate by Isopure is ideal for super-strict keto dieters because it contains zero grams of carbs per serving. It also provides 25 grams of protein per scoop and muscle-building branched-chain amino acids (BCAAs).
Additionally, it contains several vitamins and minerals to help you meet your nutrient needs.
5. Perfect Keto Whey
Perfect Keto is a trusted brand in the keto space, offering a variety of supplements and foods specifically-formulated for keto dieters. Their whey protein is made with clean, high-quality ingredients.
It even contains added medium chain triglycerides (MCTs), which are fats that may help boost your weight loss.
6. Ancient Nutrition Keto Protein
Ancient Nutrition is another trusted keto brand, popular for its bone broth. This keto-friendly protein powder is made with bone broth protein and other high-quality ingredients.
It contains other ingredients that can help boost your weight loss, like MCT oil, ginger, and apple cider vinegar.
7. Quest Nutrition Protein Powder
Quest Nutrition is known for their keto-friendly, high-protein bars, cookies, and chips, but they also make a keto-friendly protein powder. Their powders come in fun flavors like cinnamon crunch, cookies and cream, and cold brew.
Best of all, one scoop — providing 24 grams of protein — contains only 2 grams of carbs.
8. Premier Protein Whey Protein Powder
This whey protein powder by Premier Protein is a great option, providing 30 grams of protein and only 2 grams of carbs per serving. According to the manufacturer, this protein powder is great not only for making shakes, but also for baking with.
9. Atkins Protein Powder
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This protein powder containing a mix of milk protein and soy protein is uniquely formulated for the Atkins diet, but can be used on keto too. It contains 15 grams of protein and 7 grams of total carbs per serving, but only 2 net carbs.
It also contains various vitamins and minerals to boost your nutrient intake.
10. Orgain Keto Plant-Based Protein Powder
Rounding out our list of recommendations is Orgain’s protein powder. Made with pea protein, it’s both vegan and keto-friendly.
Although it contains 16 grams of total carbs, most of those are from fiber and sugar alcohols — so it only contains 1 gram of net carbs per serving.
Health benefits of keto protein powder
When it comes to fitness, few things are more important than protein. Protein is the building block of muscle tissue; without enough of it, your muscles will start to deteriorate. That’s why you need a good source of protein after working out—and that’s where keto protein powder can be helpful.
Increases muscle mass
Keto protein powder is made from egg whites and contains no carbohydrates, which means that it’s perfect for those on the keto diet.
Keto protein powder can help you build muscle faster, more efficiently, and effectively. It also allows you to build muscle more safely.
Reduces fatigue
The ketogenic diet is known to help you lose weight, but it also has many other benefits. Keto protein powder is a good source of electrolytes, which means that by drinking it, you can reduce fatigue caused by intense workouts. It can also help reduce muscle soreness and muscle cramps after exercise and improve athletic performance.
Helps in weight loss
Keto protein powder can be an alternative to conventional weight loss supplements. It helps in weight loss by increasing the metabolic rate, improving muscle mass, reducing appetite, and improving cholesterol levels and digestion.
Prevents muscle loss
One of the biggest benefits of keto protein powder is that it helps prevent muscle loss. That’s because when you’re on a low-carb diet, your body will be forced to use its existing fat stores for energy in place of carbohydrates, sugar, and other fuel sources.
Suppose you eat too few calories from carbs. In that case, though, your body will start burning through muscle as well—and if you don’t eat enough protein to replace what’s being broken down by gluconeogenesis (the process by which glucose is generated from non-carbohydrate sources), then muscle loss can become a problem. Keto protein powder provides just enough carbs and calories to keep this process from happening and allow you to stay strong throughout the day—even when doing intense workouts!
You may also notice that your energy levels are higher after starting a low-carb diet with keto protein powder than before. This is because when we eat fewer carbohydrates than normal while following a keto diet plan by consuming 20g per day or less per mealtime on average over four meals per day plus snacks if needed throughout each week (so approximately 160g total between all meals).
These health benefits make keto protein powder a must-have in your gym bag.
There are so many benefits to adding keto protein powder to your diet, including:
- A source of protein: Keto protein powder can be a great way to help you get the optimal amount of protein each day. Protein is an essential part of any diet, and it’s beneficial if you’re trying to lose weight or build muscle mass.
- A source of fiber: Fiber helps keep your digestive system running smoothly, helps maintain healthy blood sugar levels, and keeps you feeling full longer so that you don’t snack between meals. It also helps reduce cholesterol levels in the bloodstream by carrying excess cholesterol out through bowel movements rather than allowing it to go into the bloodstream, where it can cause damage over time.
- Cholesterol-lowering properties: Studies have shown that some fish oil may lower total cholesterol by 5%–10%, LDL “bad” cholesterol by 8%–15%, and triglycerides (blood fats) by 10%–25%. Omega-3 fatty acids have also been linked with lower risk factors for heart diseases such as high blood pressure, high triglycerides, and diabetes; these studies suggest a dose range between 1 gram per day and 4 grams per day depending on age (for adults only).
Protein consumption is needed while trying to lose weight.
Protein is the building block of muscle and helps build muscle. So, a protein powder supplement can help you achieve excellent weight loss goals. It has been shown that those on a keto diet lose more body fat than people on other diets when they are not eating as much. The reason is that the keto diet helps you burn through more energy than other diets would if you were eating the same amount of calories each day.
Protein consumption helps in burning fats.
One of the biggest benefits of consuming protein is that it helps you lose weight. Protein is a key component of muscle, hormones, enzymes, neurotransmitters, and antibodies. Properly digesting and absorbing protein can help prevent excess calories from being stored as fat and promote fat burning.
Protein consumption can also help you stay full longer after eating. Many studies have shown that individuals who consume more protein tend to eat fewer calories overall and fewer carbohydrates than those who don’t eat enough protein in their diet.
Protein consumption curbs hunger pangs.
Protein is more filling than carbs.
A study from the Journal of Nutrition found that eating protein can help you feel fuller for longer than eating the same amount of carbohydrate or fat. Another study published in the American Journal of Clinical Nutrition found that consuming a high-protein diet caused greater weight loss than a standard low-fat diet. Other studies have shown that this could be due to increased satiety and decreased energy intake.
It’s been shown that protein is more satiating than fat as well! This meta-analysis comparing different macronutrients and their effects on appetite suppression concluded that “the present data suggest that meals higher in protein have stronger satiating effects than meals containing either carbohydrates or fat.” They also observed that protein only decreased food intake by 100 calories, whereas carbohydrates reduced it by 200–300 kcal per day! Thus, we can conclude that our bodies find it easier to ignore hunger signals when there are adequate amounts of quality sources available for us—regardless of if they come from animal proteins such as chicken breast with no skin or fat, or vegetable sources like spinach or broccoli stems instead. “
Protein consumption increases metabolic rate.
Metabolism is the rate at which your body burns calories, which can be increased by consuming more protein. Protein increases your metabolic rate by up to 30%. And what does that mean for you? It means that by eating more protein, you’ll be burning more calories. This is in contrast to carbohydrates and fat, which don’t increase metabolism as much.
Research has shown that if you consume more than 1 gram of protein per kilogram of body weight each day (or about 0.5 grams per pound), your metabolic rate will increase by up to 300%. That’s not all: according to this study from the Journal of Nutrition in 2012, eating an extra 30 grams of protein per day could boost your metabolism by up to 500%.
Protein consumption helps to lose weight faster.
Protein consumption helps to lose weight faster. Studies have shown that protein consumption helps lose weight faster than a normal, low-fat, or low-carb diet.
This is because it takes more energy for your body to break down and process the protein you consume, so this can lead to an increase in metabolic rate, which means your body burns more calories than if you were just eating carbohydrates or fats.
Protein consumption makes you feel full for a longer time.
Protein is an essential part of our body and helps keep us full for longer. It contains amino acids essential for the body as they help in muscle building and repairing, hair growth, fat loss, etc. It boosts the metabolism rate of your body so that you can stay active all day long instead of feeling tired soon after eating food.
Another benefit of consuming protein powder is its fiber content. Our digestive system needs fibers as they help digestion by absorbing water from food particles in our stomachs. This results in an increased sense of satiety (feeling full) after eating meals containing high fiber and other nutrients like vitamins & minerals too!
Side effects of keto protein powder
The Keto protein powder can be an effective way to get into ketosis. However, before adding them to your diet, it’s important to know about any potential side effects.
Risk of digestive issues
Digestive issues can be caused by the high-fat content in keto protein powder. This can be avoided by taking it with water, either alone or mixed with your favorite beverage. If you are still experiencing digestive issues, try taking a smaller amount of water and giving it time to dissolve in your stomach before drinking more. Lastly, if you’re still experiencing issues after trying these two methods, adding a digestive enzyme to your keto protein powder may help improve digestion (but check with your doctor first).
Possible fatigue
Keto protein powder may cause fatigue. This is not necessarily bad, as it is a normal side effect of the ketogenic diet. On low-carb, high-fat diets, your body produces ketones to power your muscles and brain instead of carbohydrates (glucose). Consuming adequate water can be an effective way of burning fat while preserving muscle mass.
However, if you’re new to keto or are experiencing fatigue during exercise, it could be because your body isn’t yet adapted to burning fat efficiently for energy. In this case it would be best to stick with regular whole food sources until you feel better and then try again at another time!
May cause increased thirst and hunger
In the beginning, you may experience increased thirst and hunger. This is normal and may be a sign of dehydration. This will happen as your body adjusts to burning fat instead of blood glucose for energy. You should drink more water or unsweetened beverages while taking ketone powder, so you don’t become dehydrated by drinking less than usual.
If you find yourself experiencing increased hunger after drinking ketone powder, it could be because the supplement contains MCT oil which can increase your appetite.
Potential loss of electrolytes
Potassium and sodium are electrolytes flushed out of your system when you’re on a ketogenic diet. When they’re not replaced, this can lead to side effects like muscle cramps and fatigue. To avoid these issues, make sure you’re getting enough potassium (1,200 mg per day) and sodium (2,400 mg per day).
To replenish the electrolytes lost during your workouts, try drinking coconut water or adding bouillon to your post-workout smoothie.
Ketone powder is a good way to get into ketosis but can have side effects.
- Side effects are rare, but you may experience them in the first few weeks of using ketone powder.
- They’re temporary and usually stop after a few weeks of use.
- They’re usually mild and can include:
- Headaches or stomach pain;
- Constipation; or
- Diarrhea.
Recommended dosage of keto protein powder
There are a lot of questions about how much keto protein powder you should take. This is an excellent question to ask and one that I answer every day in my office. The answer depends on many factors, including gender, weight, and activity level.
A single serving of keto protein powder can be up to 23 grams of protein.
If you’re wondering how much protein is best, it depends on your gender, age, and activity level. Here are some general guidelines:
- Women who are sedentary (little to no exercise): 50 grams per day
- Men who are sedentary: 55 grams per day
- Women who go for a light jog or do gentle cycling for 30 minutes a few times a week: 65-70 grams of protein daily
- Men who go for a light jog or do gentle cycling for 30 minutes a few times a week: 75-80 grams of protein daily
Some people need more than one serving daily, and some need a half serving or less.
The amount of protein you need will vary based on gender, weight, activity level, and goals. If you are trying to build muscle mass or lose fat, it is best to consume more protein than if you are trying to maintain weight.
Your personal needs also depend on your body type and genetics – some people have difficulty building muscle mass even when consuming large amounts of protein. In contrast, others can gain muscle quickly by simply eating more calories in general. The key here is finding the right balance between calories and macronutrients for YOUR specific needs.
It’s essential not to overdo it on your protein levels.
Now that you know about the benefits of keto protein powder, it’s essential not to overdo it on your protein levels.
Too much protein can harm your kidneys and liver and cause muscle loss. It can also cause calcium loss and magnesium excretion, linked to cardiovascular disease. Too much potassium was found in a study of people with type 2 diabetes because the kidneys don’t function properly in those with kidney damage or disease. Too much zinc increases metabolic rate and helps burn more calories at rest (which means you burn more fat).
Your need depends on your gender, weight, and activity level.
Your protein level depends on your gender, weight, and activity level. Age, height, body type, and body fat percentage are also essential factors to consider.
To determine how much protein you should be consuming per day:
- Calculate your total daily energy expenditure (TDEE). You can do this by multiplying your weight in pounds by 10 for women and 11 for men or multiplying your weight in kilograms by 4.35 for women or 5 for men (if you’re unsure which calculation to use). This will give you a rough estimate of how many calories you burn each day, with non-exercise activity thermogenesis included in the analysis.
- If possible, though, please consult someone who has experience calculating BMR/RMR as some calculators have been known to be inaccurate when it comes to specific populations, such as athletes who eat high amounts of carbs on days where they train hard with weights or cardio exercise such as running long distances at an intensity higher than normal due what we call “afterburn effect” where our metabolism stays elevated even after completing an intense workout session due increased demand placed upon our body during a training session which then increases calorie burn throughout rest day afterward when not exercising so accurately measuring caloric intake based only one source may not always produce accurate results depending on circumstances surrounding situation/person involved.
The correct dosage for you will depend on various factors.
The correct dosage for you will depend on various factors you should evaluate before using keto protein powder as part of your diet or exercise regimen.
These factors include:
- Gender: Men require more protein than women, so men should consume approximately 1 gram per kilogram (2.2 pounds) of body weight per day and women 0.8 grams per kilogram (1.7 pounds). If you are overweight, you may need slightly more than this because muscles get bigger as we gain weight, requiring more nutrients to stay healthy and strong.
- Weight: The amount of weight that someone carries is also an essential factor when determining how much protein they need each day since heavier individuals burn more calories than lighter people do at rest and thus have higher energy requirements overall to maintain homeostasis within their bodies while still being able to function normally throughout the day without feeling tired after eating meals throughout their waking hours!
Conclusion
If you want to increase your protein intake while staying on a ketogenic diet, then Keto Protein Powder is the way to go. It’s packed with all the right ingredients and can be used as a meal replacement or snack.
Keto protein powder is a good option for people who don’t have time to make keto meals, but it can be dangerous. Talking to your doctor before starting any new diet or exercise plan is important.
As always, we recommend talking with your doctor before starting any new regimen—especially one that involves putting something into your body. They’ll be able to give you personalized advice on what’s right for your body, so don’t hesitate to ask questions.
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.