Whey protein powder has become an increasingly popular supplement, especially among those following low-carb, high-fat diets like the ketogenic diet. But is whey protein actually keto?
The short answer is yes, whey protein powder can be included as part of a well-formulated ketogenic diet. However, there are a few important things to consider when selecting a whey protein powder to ensure it aligns with a keto lifestyle.
Is Whey Protein Keto-Friendly?
When following a ketogenic diet, the goal is to reach and maintain a metabolic state of ketosis. This is achieved by severely restricting carbohydrate intake (usually to under 50g net carbs per day) while also limiting protein consumption.
The ketogenic diet typically recommends getting 70-80% of calories from fat, 15-25% of calories from protein, and 5-10% of calories from carbs.
Within these macronutrient ranges, whey protein can readily fit into the diet. A single serving of whey protein isolate powder contains nearly zero carbs and a hefty dose of protein.
Just be mindful of your total daily protein intake, as excess protein can negatively impact ketosis. As long as you balance your protein intake from whey and whole food sources, whey protein is perfectly keto-friendly.
Choosing a Keto-Friendly Whey Protein Powder
Not all whey protein powders are created equal when it comes to following a ketogenic lifestyle. Here are some key factors to look for when selecting a keto-compatible whey protein powder:
Whey Protein Isolate
As mentioned previously, whey protein isolate is the ideal choice for keto diets since it is over 90% pure protein and contains little to no carbs or fat.
Whey concentrate may still have small amounts of lactose sugar. Whey hydrolysate is also pre-digested, meaning it digests rapidly and can spike blood sugar and insulin.
Low Carb Count
Read the label closely and select a whey protein isolate powder with 1g of carbs or less per serving. Some products add thickeners, artificial sweeteners, flavors, etc that add unnecessary carbs.
Clean Ingredients
Avoid whey powders with additives and fillers. Ideally, the ingredient list should be short: whey protein isolate and possibly natural flavors, sea salt, sunflower lecithin, and stevia leaf extract.
Grass-Fed Source
Opt for whey protein from grass-fed cows not raised on GMOs whenever possible. Grass-fed whey is higher in omega-3s and conjugated linoleic acid.
| Type of Whey | % Protein | Carbs | Fat | Price | Suitable for Keto |
|---|---|---|---|---|---|
| Concentrate | 70-80% | Yes | Yes | $ | No |
| Isolate | 90%+ | No | No | $$ | Yes |
| Hydrolysate | 90%+ | No | No | $$$ | Limited Use |
Key Takeaway: When selecting a keto-friendly whey protein powder, choose a whey protein isolate with minimal ingredients and 1g or less of carbs per serving. Grass-fed sources are ideal.
Benefits of Whey Protein on Keto
Consuming whey protein powder while following a ketogenic provides several benefits:
- Preserves Muscle Mass: The high protein helps maintain muscle even in a calorie deficit while ketosis taps body fat for fuel. This leads to fat loss while retaining lean muscle.
- Increases Satiety: Protein is the most satiating macronutrient, keeping hunger at bay. This allows for easier adherence to the ketogenic diet.
- Supports Exercise Performance: The amino acid profile of whey, including high leucine content, helps rebuild and repair muscle post-workout.
- Boosts Metabolism: Protein requires more energy to digest than carbs or fats, boosting metabolic rate and total calories burned.
- Supports Immunity: Whey is high in amino acids like cysteine that support the body's production of glutathione, a protective antioxidant.
How Much Whey Protein on Keto Diet?
There are no set guidelines for exactly how much whey protein powder to consume within a ketogenic diet. However, there are some general recommendations:
- Total Protein Intake: Get 15-25% of total daily calories from protein sources - whey can help you meet this goal.
- Per Serving Protein: Most whey protein isolate powders provide 20-25 grams of protein per scoop. Consume 1-2 servings (scoops) per day.
- Body Weight Estimate: Take 0.6-1 gram of protein per pound of lean body weight as a ballpark daily protein target.
Ultimately, pay attention to your individual needs, activity levels, and muscle gain/fat loss goals to fine-tune your optimal protein intake.
Risks and Side Effects of Too Much Whey Protein
While whey protein offers many benefits, more is not necessarily better. Consuming extremely high amounts of whey protein long-term may potentially cause:
- Weight gain (if consuming excessive calories)
- Digestive issues like bloating, cramps, diarrhea
- Increased thirst and urine output
- Acne and skin issues
- Kidney problems in those with existing kidney disease
- Interactions with certain medications
Luckily, these side effects mainly occur with excessive long-term intake approaching or exceeding 2 grams of protein per kilogram of body weight per day.
Moderation is key - 1-2 servings spaced throughout the day is reasonable for most people. Always consult your healthcare provider about the suitability of whey protein supplements given your individual health status.
Tips for Adding Whey Protein to a Keto Diet
Here are some simple ways to incorporate whey protein powder into a well-formulated ketogenic diet:
- Whey Smoothies: Blend whey with keto-approved liquids like nut milk, coconut milk, heavy cream, avocado, and low carb berries
- Frosty Coffee Drinks: Add scoops of whey to iced coffee, cold brew or nut milk lattes
- Fat Bombs: Mix whey protein into high fat no-bake treats like chocolate avocado mousse
- Protein Baked Goods: Use whey protein powder in keto cookies, muffins, breads, etc to boost protein
- Savory Dishes: Stir whey protein into soups, chilis, curries, egg scrambles, and other ketofied comfort foods
Experiment to find the recipes and applications of whey protein powder you enjoy the most on keto!
FAQs
Can too much whey protein kick me out of ketosis?
It's unlikely that whey protein alone will kick you out of ketosis given how low it is in carbs. However, excessive protein intake can interfere with ketone production. Stick within the recommended 15-25% of calories from protein.
When is the best time to take whey protein on keto?
The optimal time depends on your goals: Take whey 30-60 mins pre-workout to fuel upcoming exercise performance or take whey within 30 mins post-workout to promote muscle repair and recovery.
Is whey protein better than collagen protein on keto?
Whey protein is superior to collagen protein because whey is a complete protein containing all essential amino acids while collagen is incomplete. However, they both offer unique benefits - incorporate a combo to optimize results.
Can I use whey protein powder when baking keto treats?
Yes! Substitute a portion of almond flour in recipes for whey protein powder to increase the protein content of keto baked goods like cookies, bars, muffins, and breads. Keep in mind results may vary.
Conclusion
Whey protein powder can be included as part of a healthy ketogenic diet when chosen mindfully and consumed in moderation.
Selecting grass-fed whey protein isolate and keeping servings under 50 grams daily allows you to reap benefits like preserving lean mass, accelerating fat loss, boosting metabolism, and supporting exercise performance.