Best Keto Protein Powders (2020 Guide)

• MCT Oil

MCT stands for medium-chain triglycerides, which are types of fatty acids that come from the diet. Since the body turns fats into ketones as a primary source of fuel during ketosis, MCTs can be a valuable source of energy while maintaining a ketogenic diet.

Without getting too much into the science behind MCTs, it’s helpful to know that the shorter the carbon chain (indicated by a C-number abbreviation), the quicker and easier it is for the body to turn the MCT into fuel.

The Four MCTs:

• C6: Caproic acid
• C8: Caprylic acid
• C10: Capric acid
• C12: Lauric acid

Since caproic acid and caprylic acid have the shortest carbon chains (C6 and C8, respectively), they are the most valuable MCTs for the keto diet.

There are plenty of foods that contain MCTs, such as coconut oil. However, coconut oil only contains roughly 50% MCT oils. About half of those are lauric acid, which is the most difficult and slowest to break down.

MCT oil is often used to more efficiently supply the body with the shortest MCTs, caproic acid (C6) and caprylic acid (C8). The oil can be 100% caproic acid, 100% caprylic acid, or a combination of the two. This makes it an incredibly helpful supplement for people on ketogenic diets.

Take a look at our MCT oil guide for more information and our top picks.

• Caffeine

When first starting the keto diet, a common side effect is a lack of energy. To counteract this, many people will increase their caffeine intake by a small margin. This can be done by simply drinking an extra cup of coffee or caffeinated tea, which can provide the body with anywhere between 30 and 150 milligrams of caffeine.

While it’s not recommended to maintain a high level of caffeine consumption for a long period of time, it can be a decent short-term strategy for combating keto-induced fatigue.

Another option is take caffeinated keto-friendly protein powder. Ancient Nutrition’s caffeinated keto protein is a good option for this.

• Protein Powder

One of the biggest criticisms of ketogenic diets is their reliance on a high level of fatty foods. While a healthy diet absolutely needs some level of fats, some argue that the ketogenic diet takes fat consumption to the extreme.

In response, some variations of the keto diet reduce the fat intake and increase protein intake. This can be accomplished through selecting lean, protein-rich foods, such as turkey or nonfat dairy, or through supplementing with protein powder.

In addition, studies have indicated that increasing protein intake can help with managing appetite and increasing weight loss.²⁵The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review.²⁶Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum.²⁷Dietary protein, weight loss, and weight maintenance.²⁸Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat/low-calorie diets in the management of obesity and its comorbidities. Since many people on ketogenic diets have fat loss as a primary goal, this makes supplementing with keto-friendly protein powders a popular option.

• For Building Muscle

On a regular diet, for those wanting to build muscle mass, research has shown that it’s best to consume 0.73 to 1.1 grams of protein per pound of bodyweight daily (or 1.6 to 2.4 grams per kilogram of weight).²⁹A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults³⁰Do athletes need more dietary protein and amino acids? The more you work out, the more you’ll have to lean toward the higher end of that scale.

However, this isn’t always possible on some ketogenic diets, which often limit protein to 20% of your total daily intake. For those who find this to be too low, it may be helpful to try a high-protein ketogenic diet, which typically allow up to 35% or 40% of your daily macronutrients to come from protein.

To build muscle with a keto-friendly protein powder, we recommend taking Isopure’s low-carb whey isolate for its high protein content.

• For Weight Loss

For those maintaining a regular ketogenic diet, it probably won’t take much extra effort to hit your ideal protein goals. Research has shown that 0.36 to 0.73 grams of protein per pound of bodyweight is ideal for fat loss (or 0.8 to 1.6 grams per kilogram of bodyweight).³¹A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults³²Dietary protein intake and human health. This range will usually be struck naturally when maintaining your keto macronutrient ratios.

To promote weight loss, we recommend Isopure Infusions’ light and fruity whey protein isolate.

• For Building Muscle

For those wanting to build muscle mass, research has shown fairly conclusively that the best time to take a protein supplement is right after each workout. These studies have shown that taking protein right after workout has a whole slew of benefits beyond simply increasing muscle mass.

Benefits of post-workout protein:

• Boosted muscle protein synthesis (muscle tissue building)³³Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.³⁴Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise
• Increased muscle mass over time³⁵A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
• Improved glycogen production and storage (a form of muscle energy)³⁶Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement³⁷Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women
• Increased strength and performance levels³⁸THE EFFECT OF A CARBOHYDRATE AND PROTEIN SUPPLEMENT ON RESISTANCE EXERCISE PERFORMANCE, HORMONAL RESPONSE, AND MUSCLE DAMAGE³⁹Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans
• Decreased muscle damage⁴⁰Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage
• Decrease delayed-onset muscle soreness⁴¹Acute milk-based protein–CHO supplementation attenuates exercise-induced muscle damage

Building and maintaining muscle mass is incredibly important for both men and women. As muscle is some of the most calorie-hungry tissue, it has a lot of metabolism-boosting potential—even at rest. For more information, you can read our guide on the Top 20 Best Protein Powders for Women.

• For Weight Loss

For those wanting to lose fat, the best time to take protein is still right after each workout. As briefly touched on, building muscle mass will help with increased calorie consumption at rest. This, in turn, helps with weight loss.

For those that don’t work out, it’s best to take protein in between meals. Research has shown that this helps with boosting fat loss more than taking protein with meals.⁴²Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review

• Building and Preserving Muscle Mass

Research has shown that taking protein supplements in addition to working out (particularly lifting weights) leads to increased muscle mass.⁴³Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis⁴⁴A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

There are a few primary reasons behind this. One of the biggest is that drinking a protein supplement after working out has two immediate effects. First, the supply of amino acids from the protein stops the body from breaking down muscle. Secondly, the body starts to speed up muscle tissue synthesis (muscle creation) when supplied with plenty of amino acids directly following a workout.⁴⁵Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.⁴⁶Postexercise net protein synthesis in human muscle from orally administered amino acids⁴⁷Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders.⁴⁸Effects of exaggerated amino acid and protein supply in man.

• Boosting Performance and Decreasing Soreness

Protein supplements help with more than just building up muscle size. Research has demonstrated that drinking a protein shake after each workout can lead to increased strength, performance levels, and one repetition max.⁴⁹A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults/mfn]⁴⁹Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans⁵⁰Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength

There are three major reasons behind this. First, protein supplements simply help the body produce more muscle tissue, as discussed above.

Second, drinking protein after an intense workout helps restore muscle glycogen, a primary energy source. ⁵¹Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement⁵²Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise⁵³Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women⁵⁴Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise

And finally, post-workout protein also reduces muscle soreness. Since sore, damaged muscle fiber can’t perform as well as it normally could, reducing soreness results in increased performance and resultant strength gains over time. ⁵⁵THE EFFECT OF A CARBOHYDRATE AND PROTEIN SUPPLEMENT ON RESISTANCE EXERCISE PERFORMANCE, HORMONAL RESPONSE, AND MUSCLE DAMAGE⁵⁶Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage⁵⁷Acute milk-based protein–CHO supplementation attenuates exercise-induced muscle damage