Some of the best keto protein powder next to coconuts

Best Keto Protein Powders (Summer 2019)

The keto diet has become increasingly popular over the past few decades—and that’s not without reason. It’s been shown to promote weight loss, reduce muscle breakdown, increase brain function, and more.1A review of low-carbohydrate ketogenic diets.2Composition of weight lost during short-term weight reduction. Metabolic responses of obese subjects to starvation and low-calorie ketogenic and nonketogenic diets.3Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum.4A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women.5Very-low-carbohydrate diets and preservation of muscle mass6Anticonvulsant and neuroprotective effects of the ketogenic diet7Age-dependent reduction of cortical contusion volume by ketones after traumatic brain injury.

Keto-friendly protein powders can be a great strategy for supporting low-carb, high-fat diet. Here are our research-based top picks for the best keto protein powders.

Farther down, we present research and information on the ketogenic diet and protein powder itself.

Quick Glance

Best Overall: LevelUp – Grass-Fed Keto Protein Powder

“This blend of grass-fed whey isolate, collagen, butter, and pure C8 caprylic MCT is the prefect keto protein powder.”

Highest-MCT: Perfect Keto’s Collagen Protein Powder

“This fatty-acid packed protein powder contains 5 grams of MCT oil powder per 15-gram serving.”

Best Vegan: Isopure – Vegan Keto Protein Powder

“This vegan, plant-based keto protein powder contains only 1 gram of net carbs.”

Best Whey: Perfect Keto’s Whey Protein Isolate

“This lean whey isolate protein is packed with MCTs to help promote ketosis.”

Best Taste: Isopure Infusions – Keto-Friendly Fruity Whey Isolate

“This deliciously keto-friendly protein powder is light, fruity, and low on carbs.”

Best Value: Keto Collagen Protein Powder

“This keto-approved protein powder contains the most MCT oil per dollar compared to any other on this list.”

Best for Building Muscle: Isopure – Low-Carb, High-Protein Whey Isolate

“This zero-carb, high-protein whey isolate is one of the best protein powders for keto-adherent muscle building.”

Best Meal Replacement: Ketologie – Collagen Peptides & Coconut Oil Meal Replacement Keto Powder

“This coconut-oil-packed meal-replacement protein powder is a great option for supporting your keto diet.”

Best for Women: Keyto – Collagen-Rich Keto Protein Powder

“This delicious, MCT-packed collagen peptide powder is great for boosting keto-conscious women’s skin and hair health.”

Most Fun: Kiss My Keto – Grass-Fed Collagen Peptides (Birthday Cake Flavor)

“A keto collagen powder that’s healthy and tastes like birthday cake? We couldn’t resist.”

Most Energizing: Ancient Nutrition – Energizing Caffeine Bone Broth Protein

“This keto-friendly protein powder fights the early-keto energy slump with caffeine, ashwagandha root, and more.”

Top 11 Best Keto Protein Powders

Best Keto Protein Powder Overall

LevelUp – Grass-Fed Keto Protein Powder

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This blend of grass-fed whey isolate, collagen, butter, and pure C8 caprylic MCT is the prefect keto protein powder.

Grass-fed

C8 caprylic MCT

Non-GMO

30g 1 oz 1/4 cup
15.8g
protein
1g
net carbs
7.9g
MCT
150
calories

This blend of bovine collagen, whey isolate, and butter—all grass-fed—is quite possibly the best keto protein powder you can buy. With 7.9 grams of pure C8 caprylic MCT (one of the easiest to break down into ketones) mixed in, it makes this protein powder ideal for promoting ketosis.

BOTTOM LINE

No matter your goal, this is one of the best keto protein powders.

Highest-MCT Keto Protein Powder

Perfect Keto’s Collagen Protein Powder

This fatty-acid packed protein powder contains 5 grams of MCT oil powder per 15-gram serving. That’s higher than anything else on this list.

C8, C10 MCT-packed

Protein is 100% collagen

2-5 all-natural ingredients

30g 1 oz 1/4 cup
20g
protein
1g
net carbs
10g
MCT
160
calories

If you’re wanting as much MCT oil as possible (which you can read about further down), then look no further. Each 15-gram scoop of this powder contains 5 grams of MCT oil powder, consisting of 70% C8 caprylic acid and 30% C10 capric acid.

In addition, all the protein in this powder comes from grass-fed bovine collagen to help support hair, skin, and nail health. You get this whether you pick the 2-ingredient unflavored powder or the 5-ingredient vanilla or chocolate powders.

BOTTOM LINE

If you’re wanting as many fatty acids as possible to help boost your ketone levels, this protein powder does the trick.

Best Vegan Keto Protein Powder

Isopure – Vegan Keto Protein Powder

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This vegan, plant-based keto protein powder contains only 1 gram of net carbs. It’s perfect for maintaining ketosis.

100% vegan

Gluten-free

Non-GMO

30g 1 oz 1/4 cup
23g
protein
1g
net carbs
0g
MCT
115
calories

This 100% plant-based, non-GMO pick is quite possibly the best keto protein powder for vegans. In each 30-gram serving, the unflavored version contains only 1 gram of net carbs, while the flavored versions all contain only 2 grams. This is perfect for staying under your strict daily carbohydrate limits while packing in some high-quality protein from brown rice and peas.

While many keto protein powders contain MCT oil powder, this one doesn’t. MCT oil is easily broken down into ketones, which can be incredibly helpful while on ketogenic diets. For that reason, it may be a good idea to mix something like Viva Naturals’ 100% organic MCT oil into your protein shakes.

If you want some more options, you can take a look at our list of the best vegan protein powders.

BOTTOM LINE

Looking for some low-carb vegan protein? This brown rice and pea-based powder is a great option.

Best Whey Keto Protein Powder

Perfect Keto’s Whey Protein Isolate

This lean whey isolate protein is packed with MCTs to help promote ketosis.

Whey isolate

MCT-packed

Non-GMO

30g 1 oz 1/4 cup
17.3g
protein
3.5g
net carbs
5.8g
MCT
127
calories

This keto-friendly whey isolate protein protein powder is a great option for anyone used to taking whey protein. The lean, minimal ingredients list results in a powder with only a little over 3 grams of carbohydrates per 30-gram serving. This makes it one of the best whey protein powders for keto diets.

Additionally, each 30-gram serving of this keto-approved protein powder contains 5.8 grams of MCT oil powder. MCTs are efficiently broken down into ketones, which further help to promote a state of ketosis.

BOTTOM LINE

This protein powder, packed with MCTs and BCAAs, is the go-to whey isolate keto protein powder.

Best-Tasting Keto Protein Powder

Isopure Infusions – Keto-Friendly Fruity Whey Isolate

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This deliciously keto-friendly protein powder is light, fruity, and low on carbs.

5 delicious flavors

5 all-natural ingredients

Easy mixing

30g 1 oz 1/4 cup
24g
protein
2.4g
net carbs
0g
MCT
108
calories

The keto diet doesn’t have to be all business and no fun. This light, fruity, keto-approved protein powder is a great option for sneaking some low-carb, low-calorie protein into your diet.

No matter the flavor, this powder is deliciously fun, containing only 5 all-natural ingredients. Since this powder doesn’t have any keto-promoting MCT oil, it would be a good idea to add something like Viva Naturals’ 100% organic MCT oil to your protein shakes.

BOTTOM LINE

If you want a delicious keto-friendly protein powder without compromising your carbohydrate intake, this is a great choice.

Best Value Keto Protein Powder

Keto Collagen Protein Powder

Want the most bang for your buck? This keto-approved protein powder contains the most MCT oil per dollar compared to any other on this list.

Best value

MCT-packed

Collagen peptides

30g 1 oz 1/4 cup
16.7g
protein
0g
net carbs
8.3g
MCT
133
calories

This grass-fed collagen peptide keto protein powder makes your dollar go a long way. Compared to any other keto protein powder on this list, this collagen powder contains the most MCT oil per dollar, perfect for promoting a state of ketosis.

Earning the best-value trophy doesn’t mean this powder skimps on quality by any means. It contains only 5 all-natural ingredients. You don’t have to spend a ton of money buying in bulk to get one of the best protein powders for keto diets.

BOTTOM LINE

This high-quality, all-natural, MCT-packed powder is a great keto protein powder pick for your money.

Best Muscle-Building Keto Protein Powder

Isopure – Low-Carb, High-Protein Whey Isolate

This zero-carb, high-protein whey isolate is one of the best protein powders for keto-adherent muscle building.

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30g 1 oz 1/4 cup
25.9g
protein
0g
net carbs
0g
MCT
103
calories

It’s not without reason that Isopure has earned several spots on this list of best keto protein powders. They do a great job of making high-quality, low-carb, keto-friendly protein powders. This protein is whey-isolate, meaning it’s packed with complete proteins while maintaining zero net carbs.

Bear in mind that this powder has no keto-promoting MCT powder. Like the other zero-MCT powders on this list, we recommend mixing something like Viva Naturals’ 100% organic MCT oil (which is packed with C6 and C8 fatty acids) into your protein shakes.

BOTTOM LINE

If you want a keto-friendly protein powder that’s high in protein and has no net carbs, this is it.

Best Meal-Replacement Keto Protein Powder

Ketologie – Collagen Peptides & Coconut Oil Meal Replacement Keto Powder

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This coconut-oil-packed meal-replacement protein powder is a great option for supporting your keto diet.

Collagen peptides

Sugar-free

Curbs cravings

30g 1 oz 1/4 cup
7g
protein
0g
net carbs
~6g*
MCT
150
calories

*This is a rough estimate of this powder’s MCT content based on its coconut oil content, which is typically around 50% MCT.

This zero-sugar meal replacement protein powder is packed with coconut oil powder to help you feel full. It’s a great option for supporting a high-fat, low-carb ketogenic diet.

If you look at the nutrition label, it may alarm you to see 14 grams of carbs per 60-gram serving. Don’t be shocked—these carbohydrates lie fiber and erythritol, neither of which are broken down for fuel tO be absorbed by the body. This makes the net carbohydrate total zero grams. This is meal-replacement option is by all accounts a keto-approved protein powder.

BOTTOM LINE

If you’re having a tough time managing hunger and cravings, this meal-replacement keto-friendly protein powder is a great option.

Best Keto Protein Powder for Women

Keyto – Collagen-Rich Keto Protein Powder

Sale

This delicious, MCT-packed collagen peptide powder is great for boosting keto-conscious women’s skin and hair health.

Collagen peptides

Non-GMO

MCT-packed

30g 1 oz 1/4 cup
16.4g
protein
0g
net carbs
8.2g
MCT
128
calories

This keto-friendly protein powder contains nothing but hydrolyzed collagen peptides, keto-promoting MCT powder, natural flavors, and stevia leaf extract. It’s a delicious, all-natural option for women wanting to promote skin, hair, and nail health while maintaining a ketogenic diet.

BOTTOM LINE

This beauty-focused, keto-approved protein powder is an excellent (and delicious) pick for any woman.

Funnest Keto Protein Powder

Kiss My Keto – Grass-Fed Collagen Peptides (Birthday Cake Flavor)

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A keto collagen powder that’s healthy and tastes like birthday cake? We couldn’t resist.

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30g 1 oz 1/4 cup
16.7g
protein
1.9g
net carbs
9.3g
MCT
130
calories

This is quite possibly the best keto protein powder for those with a sweet tooth. This collagen peptide protein powder manages to taste like birthday cake with just a splash of MCT oil powder, natural flavors, salt, and stevia leaf extract. It’s a healthy, all-natural powder that’s sure to please. (Also available in chocolate.)

BOTTOM LINE

This birthday cake-flavored collagen protein powder manages to stay stay healthy while pleasing the sweet tooth. It’s all natural, sweetened only with stevia leaf extract.

Most Energizing Keto Protein Powder

Ancient Nutrition – Energizing Caffeine Bone Broth Protein

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This keto-friendly protein powder fights the early-keto energy slump with caffeine, ashwagandha root, and more.

Natural caffeine

Bone broth protein

1g net carbs

30g 1 oz 1/4 cup
14.5g
protein
1g
net carbs
~5g*
MCT
165
calories

*This is a rough estimate of this powder’s MCT content based on its coconut oil content, which is typically around 50% MCT.

This is one of the best protein powders for keto for several reasons. First, it helps fight off one of the most significant side effects experienced by those first trying ketogenic diets: low energy. With natural caffeine and herbs selected to boost energy, this keto-approved protein powder can help with that slump.

Secondly, this is one of the few bone broth-based keto-friendly protein powders on the market. This powder comes from a chicken bone broth protein blend while delivering only 1 gram of net carbs per 30-gram serving. It’s a great option for those sticking to strict keto- and paleo-friendly protein powders.

BOTTOM LINE

This naturally-caffeinated bone broth powder is one of the best protein powders for keto practitioners experiencing fatigue or decreased energy levels.


Overview: Ketogenic Diets & Protein Powder

If you’re on the hunt for the best keto protein powder, chances are you’re already familiar with ketogenic diets. But for those who want more information, here’s a quick overview of keto itself.

We’ll cover keto’s benefits, side effects, and how certain supplements (including protein powder) can help.

What Is the Ketogenic Diet?

The ketogenic diet is a low-carbohydrate, high-fat diet designed to promote fat burning. Essentially, ketogenic diets encourage the body to switch from glucose (sugar) as a primary fuel source to ketone bodies, or ketones.

Glucose, which comes from carbohydrates, is the body’s usual primary energy source. However, when glucose becomes scarce (as is the case on a low-carb diet), the liver begins to break down fats into ketones, which are then used as fuel. This states is called ketosis, from which ketogenic diets get their name.

Entering & Maintaining Ketosis

Entering and maintaining ketosis isn’t a piece of cake. Most ketogenic diets require staying under 5% carbohydrates for your total daily macronutrient intake. This is usually between 20 to 50 grams of carbohydrates each day, or the equivalent of 1 to 2 bananas.

Once you’re maintaining under 5% carbs daily, it will still take a while for the body to enter ketosis. This length of time will be different from person to person, varying from a few days to a few weeks.

There are several signs that indicate you’ve entered ketosis. One of the simplest signs is bad breath. Acetone, one of the ketones produced in the liver, exits the body in the breath and urine. In a state of ketosis, it can give your breath an unpleasant, slightly sweet smell.

The most effective and consistent method of determining whether you’re in ketosis, however, is through the use of ketone test strips. You can use these strips to test the level of ketones in your urine, which will indicate with a high degree of accuracy whether you’re actually in a state of ketosis.

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Ketone Testing Strips

These ketosis urinalysis test strips take the guesswork out of determining whether you’re in a state of ketosis.

Benefits of Keto Diets

It’s not without reason that ketogenic diets have become immensely popular. For several decades, experts and practitioners alike have praised these diets for a slew of reported health benefits. More recently, studies have provided more solid evidence of the benefits of keto diets.

Research-Backed Benefits of the Keto Diet:

Side Effects of Keto Diets

As the body adapts to being in long-term state of ketosis, many people experience some unpleasant side effects. This condition is often called keto flu, and can last anywhere between a few days and a few weeks.

Possible Keto Diet Side Effects:

  • Nausea and gastrointestinal discomfort
  • Decreased energy levels
  • Poor mental function
  • Headaches
  • Difficulty sleeping

Some of these symptoms can be mitigated with proper lifestyle and supplementation strategies.

Coconuts and coconut oil
Coconut oil is often added to keto-friendly protein powder for an MCT boost.

Supplements for Keto Diets

Entering ketosis and maintaining a keto diet is no easy feat, and there are several supplements that can help.

  • 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.

Viva Naturals - Organic MCT Oil

While some MCT oils contain high levels of non-ideal lauric acid, this oil consists of 99.8% caproic and caprylic acids.

  • 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.

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Ancient Nutrition - Energizing, Caffeinated Keto Protein Powder

This keto-friendly protein powder fights the early-keto energy slump with caffeine, ashwagandha root, and more.

  • 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.

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LevelUp - Grass-Fed Keto Protein Powder

This blend of grass-fed whey isolate, collagen, butter, and pure C8 caprylic MCT is the prefect keto protein powder.


How to Take Keto Protein Powder

Once you’ve picked the best keto protein powder for your goals, you’ll need to figure out your dosage and timing. Here’s some helpful information.

How Much Protein to Take

  • 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.

Use our protein needs calculator to skip doing the math yourself.

When to Take Your Protein

  • 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:

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

For more thorough information on protein powder dosage and timing, check out our protein powder guide.

Casein Protein
Protein powder can be a great way to support a keto diet.

Brief Protein Overview

Ketones aside, not sure if protein supplements are right for you? Here’s a quick overview on protein itself to help you make a decision.

What Are Proteins?

Proteins are made up of amino acids, which are essentially the building blocks of the entire body. When you eat food containing proteins, your body breaks them down into those amino acids. From there, they’re used to build all sorts of structures within the body. They also play vital roles in many other functions throughout the body.

There are 20 total amino acids, of which 8 cannot be produced by the body on its own and have to come from external sources. These are called essential amino acids. (Though there are 9 essential amino acids for infants.)

Every protein source contains different levels of each amino acid, creating what’s called an amino acid profile. Foods that contain every essential amino acid are called complete protein sources. Most animal sources, including dairy, egg whites, casein, and meat, are complete. A few plant sources, such as hemp protein and soy, are complete sources as well.

Benefits of Protein Supplements

The following information is summarized from our complete protein powder guide. Check it out for more thorough information.

Athletics

  • 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

SUMMARY

Taking protein supplements can help with gaining muscle mass, boosting performance, and decreasing soreness.

Weight Loss

Research has demonstrated that drinking protein shakes can help with reducing fat mass while increasing or maintaining muscle mass.58Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis59A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study60Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review

There are a few contributing factors here. The simplest is that protein shakes are filling, and can often replace unhealthy food choices. They can help with both appetite control and responsible dietary choices.

But beyond simple meal replacements, protein shakes help increase muscle mass, which in turns helps with burning fat.

Even at rest, muscle consumes more calories than fat does. This means that the more muscle tissue you have, the higher your resting metabolism. And the higher your resting metabolism, the easier it is to maintain a calorie deficit and burn fat.

SUMMARY

Protein supplements can help with losing fat and maintaining calorie-burning muscle mass.


Summary

Protein supplements can be very useful tools for supporting a ketogenic diet. There are quite a few keto-friendly protein powders on the market, and you should now have enough information to make an educated choice.

For more information on protein supplementation, see our complete protein powder guide.

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Top Pick: LevelUp – Grass-Fed Keto Protein Powder

This blend of grass-fed whey isolate, collagen, butter, and pure C8 caprylic MCT is the prefect keto protein powder.

Grass-fed

C8 caprylic MCT

Non-GMO