Can You Take Protein Powder on a Carnivore Diet?
Protein powder is a product made from isolated and concentrated sources of protein. Some protein powders use plant sources like peas, soy, or rice, But Carnivore-friendly options are derived from animal sources like whey, egg, beef, or other animal proteins.
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The manufacturing process generally involves extracting the protein component from the original food source through filtration or enzymatic digestion. Then this isolated protein is dried into a powder form.
Some protein powders are less processed and free from artificial additives like flavors, sweeteners, or preservatives. However, most of them undergo industrial processes that usually reduce their quality.
You can take protein powder on the Carnivore Diet only if the powder is less processed, contains low carbohydrates, and is derived from animal sources like eggs, beef, or other animal proteins.
Protein powders from soy, rice, etc., are not permitted on a strict Carnivore Diet since they come from plant sources.
Remember that protein powders cannot replace rich sources of protein, i.e., whole animal foods like fatty cuts of meat in your diet.
So, you can have animal-based protein powder on the Carnivore Diet. Although they’re not as rich as food protein, they can provide many benefits.
Learn More: Can You Eat Eggs on a Carnivore Diet? How Many Eggs Can You Eat?
The Benefits of Protein Powders on the Carnivore Diet
Protein powders can help you with:
- Building and Recovering Muscles: The leucine content of animal proteins like casein, egg, and beef powder promotes muscle repair and growth. It helps build and repair muscle tissue and boosts recovery after training [2].
- Boosting Amino Acid Absorption: Animal-based protein powders have a better amino acid profile than plant-based proteins as they can be absorbed and digested more easily. Also, they don't have the antinutrients, fiber, or potential allergens found in plant-based powders, which can irritate your gut [3].
- Providing Ketogenic Support: Zero or very low carbohydrate content in Carnivore-friendly protein powders helps maintain ketosis and fat-burning on ketogenic diets like Carnivore [4].
However, overconsuming any nutrient, including protein (from Carnivore Diet protein powder) can cause some side effects.
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Learn More: Protein on the Carnivore Diet: How Much Protein Should I Eat a Day?
Potential Side Effects of Using Protein Powder in Carnivore
Here are some potential side effects of consuming too much protein powder on a Carnivore Diet:
- Digestive Issues: Animal-based proteins are generally easier to digest than plant proteins, but consuming large amounts of protein powder can lead to digestive discomfort like bloating, constipation, or diarrhea, especially if you have an existing gut issue [5].
- Nutrient Imbalances: Relying too much on protein powder rather than whole food sources can deprive you of healthy fats, vitamins, minerals, or other nutrients normally found in fatty meat, organs, eggs, etc., [6].
- Calcium Excretion: Relying on absorbing protein only from protein powders can increase calcium excretion through the urine in the long term, which can negatively impact bone health if calcium isn't replenished [7].
- Weight Gain: Protein is satiating, but consuming too much protein from powders and regular foods can lead to weight gain by disrupting calorie deficit [8].
So, to avoid these side effects, we’d better not rely solely on protein powders. But side effects aside, there are many differences between protein powders and protein from food.
Learn More: High-Protein, Low-Carb Breakfast Without Eggs: 15 Recipes
The Differences Between Protein from Food and Protein Powder
Getting protein from whole food sources like meat, fish, eggs, and dairy is generally recommended rather than relying too heavily on protein powders.
Whole foods provide a complete package of nutrients more than just protein. Powders are more processed and lack the other beneficial compounds, like iron and healthy fat, found in natural protein sources.
However, protein powder can be useful if you struggle to meet your daily protein needs from food alone. It can help athletes, especially those recovering from injury.
While powders can be helpful in certain cases, they should complement a diet based on whole-food proteins, not replace them entirely.
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The following table summarizes the main differences between protein from foods and protein powder.
But we shouldn’t forget that protein powders can’t replace food proteins because they contain additives that can harm your health or diet. So, you should know what to look for when choosing a protein powder.
Learn More: The Best Dairy-Free Protein Shakes for Weight Loss and Muscle Gain
How to Choose the Right Carnivore Protein Powder?
When choosing a Carnivore Diet protein powder, check the protein source. Go for brands that use high-quality animal sources like grass-fed beef, bison, or free-range chicken.
Also, think about what flavor and texture you like. Some brands have plain options, while others come in lots of flavors. Choose flavors with zero or minimal additives or sweeteners.
Another factor to consider is how the protein powder is made. Some brands use high-heat methods that can lower the protein's quality. Look for brands that use low-heat methods like freeze-drying or spray-drying to keep the protein in good quality.
Finally, always check the protein powder’s ingredients list to make sure they are all Carnivore-friendly.
Anyhow, the most important thing you should know is that protein powder is not for everyone. It’s recommended that you consume protein powder only if you are among the following groups.
Learn More: Carnivore Diet vs Paleo Diet: What Are The Differences?
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Who Should Take Protein Powder on the Carnivore Diet?
- Athletes and Active Individuals: Protein powder can help athletes and those who exercise a lot get enough protein to build and repair muscles.
- People With High Protein Needs: Some individuals, like older adults or those with certain medical conditions, such as kidney disease, require more protein than normal. Protein powders make it easier to reach protein targets by providing a convenient source that can be easily used in meals or snacks.
- Those with Poor Appetites: For those who struggle to consume enough protein from whole foods due to reduced appetite or dietary restrictions, protein powder can help meet their needs.
- People Recovering from Illness or Injury: Protein is essential for tissue repair and recovery. Protein powder can be helpful for those recovering from illness, injury, or surgery.
If you’re among these groups, you can use the following recipes to add protein powder to your diet.
Learn More: The Best Multivitamin on Carnivore Diet
