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Best Low Carb Protein Powder Supplements That Work (2022 Update)

In recent years, the ketogenic diet has exploded in popularity. In fact, in 2018, it made the number-one most searched diet online. Not only are people interested in following this diet, but many people are also just genuinely curious what the hype is all about.

The reason the keto diet is so unique is that it requires that you consume almost no carbs and get around 60% to 80% of your calories from fat. This can be quite challenging for fitness enthusiasts because most of the protein powders on the market are high in carbs. The best keto protein powder will be one that has as few carbs as possible.

Unfortunately, this is almost impossible because most of the protein powders on the market have at least 6 grams of carbs- which means they are not keto-friendly. Of course, this is not to say anything negative about the industry as a whole- it’s just how protein is derived from other foods.

For example, whey protein is the most popular type of protein powder. This is because, unless you’re lactose intolerant, it’s easy for the body to digest. Plus, it contains a variety of other nutrients that are good for your overall health. However, it does contain a lot of lactose, which is a carbohydrate. Therefore, whey protein powders are a no-go when it comes to low carb protein powders on the keto diet.

That being said, researchers are always working on ways to create protein powders that are zero or almost zero carbs, including whey protein. In this article, you will find what we believe are the 11 best low carb protein powders on the market today.

However, before we get into the reviews, we’re going to take a closer look at low carb protein powders, including their benefits and side effects.

What is a Low Carb Protein Powder?

Chances are, you know what a protein powder supplement is and it may seem a bit overkill to explaining what a keto/low carb protein powder is- but we believe that it’s important to take the time to dispel any misconceptions/misunderstandings with regard to low carb protein powders.

A protein powder is a supplement that is popular in the fitness world among bodybuilders, gym fanatics, and anyone else that wants to quickly and effectively build muscle. On the other hand, they are also ideal for anyone that wants to add a bit more protein in their diet.

Most often, protein powders are mixed with milk or water, but there are some other options for mixing your protein powder with. You can blend it into your oatmeal, cereal, pancakes, and so much more. Gone are the days when you were stuck with a milk or water-based protein shake.

A low carb protein powder is a protein powder with little to no carbs. This is the preferred type for those who are on a calorie deficit diet or a keto diet- and many people prefer specific keto protein powders.

Types of Low Carb Protein Powders

While it’s possible to get the protein you need through diet, most people who are following a low-carb or keto diet turn to protein powders to help. However, due to the options on the market, it can be hard to choose the best one. Let’s take a look at the 7 best low carb protein powder options.

Whey Protein Isolate

This is one of the two proteins sourced from dairy. Whey is a high-quality source of protein that can be digested and absorbed quickly. There are two main types of whey protein: isolate and concentrate.

Whey protein isolate is the purest form of whey protein on the market. It has the most pure protein and the lowest carbs per serving.

Casein Protein

Casein is the other option for a lactose-based protein. This type of protein is high-quality- but your body will digest and absorb it slower than whey. This type of protein works well for periods of fasting, such as between meals and before bed.

This type of protein powder is not only low in carbs and high in protein, but also includes calcium- which is critical for bone health, blood clotting, and muscle contractions. Since casein tends to thicken when stirred, you’ll want to add more liquid than you would with whey powder.

Egg Protein

According to experts, eggs are a highly nutritious food. They are full of protein, vitamins/minerals such as choline- which is necessary for the proper functioning of your brain and nervous system.

Most of the egg protein powders are actually made from processing the egg whites into powder form. Since the whites are naturally low fat and low carb, these protein powers are ideal for those who are on a low-carb diet. There are some egg protein powders that use the white and the yolk.

However, it’s important to note that the protein powders containing the yolk are high in cholesterol, which was once believed to increase cholesterol levels in your body, leading to heart disease. However, research has debunked that theory.

Collagen Protein

Collagen is a structural protein, primarily found in your ligaments, tendons, hair, skin, nails, and bones. The unique combination of amino acids means it has a variety of health benefits. However, one of the essential amino acids is missing and, since your body doesn’t produce amino acids, you must obtain them from your diet.

Collagen protein powder is made from animal byproducts- typically eggshell membranes, cow bones/cowhide, fish scales, and chicken bones. Most of the collagen protein powders are flavorless, which means they can be added to foods such as soups or your favorite beverage. Also, these protein powders don’t contain carbs- so they’re perfect for a low-carb diet.

Soy Protein Isolate

Soybeans are a legume that is known for it’s high protein content. Soy protein powder is made by grinding soybeans into a powder and then further processing to create soy protein isolate. This type of protein powder is 90% to 95% protein by weight and contains almost zero carbs. Sometimes, the protein powder companies will add sugars and flavors that add carbs to the product.

Pea Protein Isolate

Peas are another legume that is known for it’s high protein content. This type of protein is similar to soy protein, in that peas are ground into a powder and processed to remove the carbs. However, most of the companies do add sugar- which increases the carb count- to make it taste better.

Rice Protein Isolate

Since it’s known to be hypoallergenic, rice protein is a prevalent plant-based option. Most of the rice protein powders on the market are 80% protein by weight. Rice is known to be high in carbs- but rice protein isolate is made by treating brown rice with enzymes that remove the carbs from the proteins.

Let’s explore a few of the benefits and side effects of a low carb protein powder.

Benefits & Side Effects of Using a Low Carb Protein Powder

As with everything else, there are some benefits and side effects of using a low carb protein powder. We’ll take a closer look at each of those below.

Benefits of using a Low Carb Protein Powder

Let’s take some time and explore some of the benefits of using a low carb protein powder.

It can help you to meet your daily protein requirements

Protein, fat, and carbs are considered key macronutrients. It is composed of amino acids, which are the building blocks that your body requires to make new tissues and proteins, as well as build new muscle. There are 9 essential amino acids that we must get through the foods we consume.

Unfortunately, some people struggle to meet their protein needs, especially since life can sometimes get really busy. Most of the time, people on keto get 20% to 25% of their calories from protein. Depending on how many calories you consume daily, that can be 65 grams all the way up to 150+ grams per day

Since most protein powders provide 15 to 30 grams of protein each serving, they make it much easier to meet your daily protein requirements.

It can help you build muscle

Consuming an adequate amount of protein can help build muscle. In order to synthesize new muscle, your body needs protein. If you’re not getting enough protein from your diet, which you are probably not getting. This is where a protein powder comes in. This can help ensure that you get what you need.

One study showed that protein supplementation, along with resistance training, increased muscle growth and strength in older women compared to a control group that was also doing resistance training. Another study indicated that wheat protein paired with whey protein could increase muscle formation in older men. Overall, the evidence is pretty clear: adequate protein intake, especially in combination with resistance training can help build muscle.

In addition, many of the low carb protein powders on our list contain BCAAs, which are the amino acids:

According to the experts, these essential amino acids are critical for muscle growth, as they may help reduce the damage caused to muscles due to exercise and may also increase recovery by synthesizing new muscle tissues. Therefore, the addition of these to low carb protein powders is desirable.

Another study in younger men indicated that supplementing with BCAAs before a workout resulted in less muscle soreness and damage after working out. As you can see, BCAAs are a good thing for your daily routine- especially if you are working out.

It may increase energy levels

Many of the low carb protein powders include MCT oil, which is a unique fat that the body converts into ketones, which is the fuel that your body burns for energy instead of glucose.

The theory is that MCT oil can boost your energy levels because it helps facilitate the production of ketones.

Two different studies revealed that individuals who consumed MCT oil ended up with more fat/weight loss at the end of the study than those who consumed an equal amount of MCT oil, which indicates that perhaps their energy expenditure was increased by the MCT oil.

Another study indicated that consuming MCT oil with a meal instead of vegetable oil actually increased calorie burn while resting by about 30 calories within a 4-hour time. Of course, this doesn’t sound like a lot, but over time, it can equal a significant number of calories being burned. Basically, it comes down to this: including MCT oil in your diet can increase your energy- which can ultimately increase weight loss.

It may help you get enough nutrients

Several of the low carb protein powders mentioned on our list also have additional nutrients. This means that they could potentially help you meet your nutrient needs. One thing to keep in mind is, if you are using protein shakes as meal replacements, it’s a good idea to choose a protein powder with added nutrients to ensure you’re covered.

Most people on the keto diet struggle to get adequate B-vitamins because most of the time those are obtained through fortified cereals/grains and those are off-limits on keto. If you choose a protein powder that contains these, you will be sure that your body is getting the nutrients it needs to function properly.

It may help you lose weight

Finally, low carb protein powder may help with weight loss. When you’re getting adequate protein, you stay full. This means that its much easier to say no to the extra snacks and calories you really don’t need. Also, as mentioned, many of these protein powders contain MCT oil, which can boost your energy burn- setting you up for weight loss success.

11 Low Carb Protein Powders Reviewed

Now that you know more about what low carb protein powder is, as well as some of the benefits and potential side effects, let’s get into the reviews. In this section, we’ll look at what we believe to be the 11 best low carb protein powders on the market today.

XWERKS Grow

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Many dieters find this one appealing because it’s made from cows that have been grass-fed and naturally raised in the farmlands of New Zealand. When it comes to dairy quality, they have some strict standards. This means there are no hormones, pesticides, or antibiotics used in the raising of these cows. Since none of that stuff is used, it can’t be passed on to you- which means you get a contaminant-free protein powder.

In addition, XWERKS Grow includes whey protein isolate, but it’s not blended with standard whey like many of the other products on the market. Isolate means that it’s passed through a micro-filtration process until it’s almost pure protein. Each serving provides 25 grams of protein, with zero carbs, fats, or lactose.

Consumers who use this product in their diet will reap the benefits of faster muscle repair/recovery, which is why it’s one of the most popular supplements for elite athletes. In addition, you don’t have to be concerned with the bloated feeling that is associated with many of the other protein powders on the market.

Finally, the flavor is nice- you don’t have to worry about having a bad aftertaste and it mixes smoothly, meaning you won’t have to deal with breaking up clumps before you drink it.

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Ancient Nutrition Bone Broth Protein

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You’re probably fascinated by the strange-sounding name of this product. However, the protein really is sourced from bone broth- namely, chicken bones. This is how the carb count is kept low and why it has a reputation for being a highly regarded brand and product.

This company also has several other products that are suitable for diet programs- but this one is the one that is most suited for those who are getting started on a keto diet. You can find this product in a variety of flavors and each serving provides 20 grams of protein. In addition, it provides a variety of nutrients essential for balancing your digestive system and keep you regular while you’re on the keto diet.

This product is also suitable for those who are embarking on the paleo diet.

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Isopure Zero Carb Whey Protein Isolate

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Those who use Isopure Zero Carb Whey Protein Isolate believe it to be a product that you can depend on especially when it comes to weight loss. There is a very low carb count on this product- hence the name, “zero carb”- but still has a variety of other critical vitamins and minerals including Vitamin K, copper, and zinc. Each serving contains 25 grams of protein, as well as BCAAs, which are critical for those who are engaging in strenuous workouts.

Many people have learned that they can be used in place of a meal instead of just a dietary supplement, which is why it has earned the reputation of an effective weight loss product. There are a variety of macronutrients and micronutrients that work wot keep your body healthy and it’s great for those who are always on the go and don’t have time to stop for a full meal.

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Quest Nutrition Protein Powder

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Chances are, you are familiar with this brand whether you shop on Amazon or at your local grocery store. One of the major selling points besides the quality, is the fact that it comes in a variety of flavors. This might not sound like a big deal- but if you’ve been on a diet for some time and you’re stuck with limited flavors, it can be exciting to have some variety.

In fact, the lack of variety could actually discourage you from maintaining the protein portion of your diet. Quest offers unique flavors like cookies and cream, cinnamon crunch, and a variety of other flavors- so you can switch up your routine, making you interested in trying something new each day.

A single scoop provides 24 grams of protein with 2 grams of carbs. In addition to the protein powder, Quest Nutrition offers a variety of products including chips, cookies, protein bars, and more- all of which are appropriate for the keto diet.

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Premier Protein Whey Protein Powder

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This is another very popular protein powder that is available in a number of outlets: online, grocery stores, and health food stores. Some locations offer it as a prepared beverage, while others sell it in powder form.

Each portion contains 30 grams of protein, with only 2 grams carbs. The protein provided by this supplement is enough to use as a meal replacement.

The primary way to consume this protein supplement is as a shake. Therefore, you must add something else to it before consuming it. However, the texture is smooth enough that you can use it in a variety of baking products, such as muffins, cookies, cakes, etc.

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Dymatize ISO100 Hydrolyzed Protein Powder

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One of the most appealing things about Dymatize ISO100 Hydrolyzed Protein Powder is that it’s a whey protein isolate. This means that it’s been filtered many times to ensure purity. This formula has been tested by a third party that can confirm the quality of the product and the accuracy of the ingredient list on the label.

There is 25 grams of protein and 1 gram of carbs in each serving. This means that it’s perfect for the keto program. Additionally, Dymatize ISO100 supports HIIT training because it provides BCAAs and glutamine.

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Perfect Keto Whey

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Though the name may be difficult to live up to- it definitely tries. This product includes all-natural ingredients that consumers have come to trust completely. You can find Perfect Keto Whey in both chocolate and vanilla. Also, it contains a high amount of MCT, which can improve cognition and the whey protein is made from grass-fed cattle.

Instead of using sugar, which would counteract the weight loss goals, Perfect Keto Whey uses stevia, an all-natural sweetener. There is 15 grams per scoop, but there is 5,000 milligrams of MCT, which helps balance out the low protein content. The biggest selling point is the all-natural ingredients, which is appealing to purists.

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Ladder Whey Protein Powder

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Ladder Whey Protein Powder is another of the best low carb protein powders on the market today. The claim to fame for this formula is that it’s clean and is slowly absorbed by the body, which means the effects last longer.

This protein powder contains a variety of vitamins and minerals, as well as probiotics, which are critical for cleaning toxins out of your system. Toxins often get in the way of your weight loss goals, so it’s critical that you take the time to eliminate them on a regular basis.

This purity of this protein powder has been tested and validated by NSF International- and is contaminant free. It’s a great product to help you recover from an intense workout or any injury you may have experienced. In addition, it works well for women that wish to stay in shape without sacrificing their workout routine. Since it has almost no carbs, it’s perfect for the keto diet.

You can find Ladder Whey Protein Powder in both chocolate and vanilla. Also, it comes in pre-portioned packets, or you can get a bag that you can scoop your own servings out of. Each serving contains 26 grams of protein and a variety of critical amino acids. Legendary bodybuilder Arnold Schwarzenegger is the co-founder of latter, which means that he fully stands behind the products.

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Optimum Nutrition Gold Standard 100% Whey Protein Powder

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If you’re trying to increase muscle mass, this protein powder is effective in helping you reach that goal. Not only does this protein powder contain protein, it also contains isolates and peptides, which are the perfect blend for improving strength and building powerful muscle mass.

Since the keto diet is not specifically geared to increasing muscle mass, this is a bonus for those who are on this diet and want to go beyond just losing a few pounds. This product has been tested by a third-party specializing in validating the products that claim to provide high-quality and 100% accuracy on the label.

Another great thing about this protein powder is that it comes in a variety of flavors, which can be appealing for those who have started a journey of lifelong change. After all, when you’re in it for the long haul, it’s important to be able to have some variety. You don’t want to be stuck with the same chocolate or vanilla every single day.

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Orgain Keto Plant-Based Protein Powder

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This product is a bit different from the other protein powders on this list. Vegan and vegetarian users are drawn to this protein powder because the protein is sourced from plants, not animals. The protein in this powder comes from peas, making it ideal for any vegan or vegetarian that wants to go on the keto diet.

While it’s true that there are 16 grams of total carbs included, this is decreased to 1 gram when the fiber and sugar alcohols are factored out. This means it’s still a great choice for your keto program since it satisfies the low carb/high protein requirements- and is still a delicious protein shake supplement.

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Garden of Life Sport Certified Grass-Fed Whey

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This low carb protein powder has been certified by NSF International. NSF is a company that is known for conducting third-party testing on supplements. Garden of Life is the only protein powder on our list that has the NSF endorsement and therefore, achieved certification for purity and the ingredients that have gone into it. Everything in this protein powder is organic. Plus, each serving offers 24 grams of protein and 4 grams of carbs. This means that it’s another great option for the protein component for anyone on the keto diet.

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Ranking By Carbs:

Ancient Nutrition Bone Broth Protein
  • 0g of carbs
  • $44.95
  • Isopure Zero Carb Whey Protein Isolate
  • 0g of carbs
  • $52.99
  • XWERKS Grow
  • 1g of carbs
  • $59
  • Dymatize ISO100 Hydrolyzed Protein Powder
  • 2g of carbs
  • $79.99
  • Quest Nutrition Protein Powder
  • 3g of carbs
  • $33.59
  • Premier Protein Whey Protein Powder
  • 3g of carbs
  • $19.98
  • Perfect Keto Whey
  • 3g of carbs
  • $42.99
  • Optimum Nutrition Gold Standard 100% Whey Protein Powder
  • 3g of carbs
  • $59.99
  • Ladder Whey Protein
  • 6g of carbs
  • $59.95
  • Garden of Life Sport Certified Grass-Fed Whey
  • 6g of carbs
  • $45.59
  • Orgain Keto Plant-Based Protein Powder
  • 16g of carbs
  • $36.99
  • FAQs about Low-carb Protein Powders

    Of course, no review article would be complete without some frequently asked questions. After all, there are always questions that come up regarding supplements like this. Let’s take a look at some of the most commonly asked questions about low-carb protein powders.

    What is a low-carb protein powder?

    This is a protein powder that gives you a source of protein that is concentrated, while also avoiding carbs and sugars. Most of the standard protein powders and/or mass gainers on the market rely on carbs as a calorie source or sweetener.

    If you are trying to decrease your carb/sugar consumption or you’re on a diet like keto, a standard protein powder can mess up those plans quickly. Instead, when you are on keto or other low-carb plan, you’ll want to reach for a low-carb protein powder to keep you on track.

    Will a low-carb protein powder help you lose weight?

    Low-carb protein powders are typically not formulated to use instead of eating meals to help with weight loss. However, you can add a low-carb protein powder to your daily meal plan to help with losing weight.

    Can you use low-carb protein powder with prescription medications?

    At this time, we are unaware of any interactions between prescription medications and low-carb protein powders. That being said, you should always consult with your medical professional before you add any type of supplement- including low-carb protein powders.

    Can a diabetic use a low-carb protein powder?

    Refined carbs, such as added sugars, can result in blood sugar spikes in those who have diabetes. However, a study in 2003 indicated that diabetics that add protein powder to their diet experience a positive impact in their health.

    That being said, most of the standard protein powders have added sugars, carbs, and such. Therefore, a low-carb/no carb protein powder is the best solution for an individual with diabetes. However, you must carefully read the label to ensure there are no added or refined sugars in the formula. This is a great option for a quick snack for diabetics instead of grabbing something quick that’s almost guaranteed to have lots of sugar.

    Will low-carb protein powder spoil?

    While most protein powders do have a “best by” date, it’s a dry powder so the risk of bacterial growth is very low. As long as it’s sealed, it may still be good for several years beyond the “best by” date. Of course, it’s best to consume an open container within six to eight months after the “best by” date.

    Still, experts do suggest that protein powder be consumed before the “best by” date, as it could potentially lose potency over time.

    Can low-carb protein powder help you with dietary goals?

    According to research, a low-carb protein powder can be a great product to add to your daily routine, depending on your personal goals and diet. If you are not reaching your protein goals through diet alone, you’re extremely physically active, or you’re on a keto diet- a low-carb protein powder can provide you with the protein that you’re missing from your diet.

    What’s the best brand of low-carb protein powder?

    As you have seen, there are lots of different brands of low-carb protein powder on the market. We’ve listed and reviewed what we believe to be the 11 best low-carb protein powders here. They each have their own unique features and benefits- you just have to decide what is most important to you. Some of the things you will consider will be the type of protein you want, the ingredients, and the flavor.

    How do you know which one is right for you?

    Choosing the ideal low-carb protein powder for you will depend on your personal goals and the type of protein you wish to consume. You may find it advantageous to speak with a dietician. After all, they have been trained to help you reach your diet goals. For example, if you are trying to lose weight or you are lactose intolerant, the perfect low-carb protein powder for you will be different from that of someone who is always going to the gym to workout and wants to bulk up.

    Can you use a low-carb protein powder with other supplements?

    At this time, we are unaware of interactions between low-carb protein powders and other supplements. Of course, if you’re already on protein supplements, it’s a good idea to check with your medical professional before you add a low-carb protein powder or any other supplement to your daily routine. There could be some detrimental effects to your health if you overload your body with protein for an extended period of time.

    Can children use low-carb protein powder?

    No, children should not be using any type of protein powder or any other protein supplement unless directed by a physician. They should be getting the protein they need through a balanced diet- and they don’t need nearly as much as an adult would.

    Can you use low-carb protein powder in cooking?

    Yes. There are lots of recipes that use low-carb protein powder to help people achieve their protein goals in a delicious way. It’s a great option for adding some extra protein if you’re not a fan of powder mixed with water or milk. As long as you don’t overload on protein consistently, there’s absolutely nothing wrong with cooking with low-carb protein powder.

    What if you consume too much low-carb protein powder?

    If you end up consuming too much low-carb protein powder, you may end up with some uncomfortable side effects, such as exhaustion, headache, nausea, diarrhea, dehydration, indigestion, and irritability.

    You don’t have too much to worry about if you only do this every now and then. However, if you are regularly consuming 2+ grams of protein per kilogram of body weight, you are putting yourself at risk of experiencing severe side effects such as cardiovascular disease, liver issues, seizures, kidney issues, blood vessel disorders, and potentially death.

    In addition, consuming too much protein powder on a regular basis could end up causing cancer, type 2 diabetes, or osteoporosis. Even if you’re active, be sure to consult with your medical professional or a dietician to make sure that you are consuming the proper amount of protein for your body.

    Does low-carb protein powder have a good taste?

    As you can see from reading through these reviews, there are lots of flavors that are available with low-carb protein powders. Plus, the animal-based protein (whey) powders are going to have a different taste than the plant-based protein powders. Since there are so many options, you’re bound to find one that you will enjoy.

    Many times, you can visit your local health food store and they will offer samples of the various protein powders so that you can “try before you buy”.

    Can pregnant or breastfeeding women use low-carb protein powders?

    Some research indicates that women who are pregnant may have increased protein needs as they progress through their pregnancy. Therefore, a low-carb protein powder supplement would be ideal. Of course, make sure that you consult with your medical professional before you take any supplements while pregnant and/or breastfeeding.

    Can you use low-carb protein powder if you are lactose intolerant?

    Yes, if you are lactose intolerant, you can still use a low-carb protein powder. However, you will want to stay away from those that are made with whey or casein because both of these are derived from dairy and can have a negative effect on those who are lactose intolerant. However, there are other options that are suitable, such as plant-based or soy-based protein powders.

    Can a low-carb protein powder make you a better athlete?

    In general, protein helps build muscle, improves recovery after workouts, and is an essential nutrient. Individuals who are interested in bulking up can benefit from adding protein to their diet. Those who are physically active should consume between 1.1 to 1.7 grams of protein per kilogram of body weight. However, you should never exceed 2 grams of protein per kilogram of body weight daily.

    How much low-carb protein powder can you consume daily?

    Low-carb protein powder is meant to be used as a supplement to a balanced, nutritious diet and, when taking a supplement, you need to make sure that you are aware of your personal protein goals. Everyone has different needs, but ideally, you should be getting 10% to 35% of your daily calories from protein.

    According to the experts, the recommended daily allowance of protein for adults is 0.8 grams per kilogram of body weight. Depending on your level of physical activity, you may require more. As we get older, we need more protein in our diets. Older, active individuals typically need 1 to 1.7 grams of protein per kilogram of body weight.

    For example, if you weigh 165 pounds, you should be getting approximately 60 grams of protein daily. As you can see from the reviews, most of the protein powders contain 20 to 25 grams of protein per serving. Therefore, if you are getting adequate protein in your diet, you’d want to consume 1 to 2 servings of protein powder per day.

    How much liquid should be added to a low-carb protein powder?

    There is not a blanket standard for how much liquid you should add to a low-carb protein powder. Each one will have their own instructions for mixing. Therefore, make sure that you take the time to read and follow the instructions on the label. Also, depending on your personal preference, you can add more or less liquid.

    When should low-carb protein powder be used?

    If you are using a low-carb protein powder, it should be consumed 45 to 60 minutes following your workout. You can also consume it periodically as a snack.

    Can I skip meals when I am using low-carb protein powder?

    Most of the low-carb protein powders you find on the market are not formulated to be used in place of a meal but as a dietary supplement. Ideally, you should be getting most of your protein from fruits, veggies, and whole grains.

    What if you are allergic to low-carb protein powder?

    Allergies to protein powders are very rare- but they do happen on occasion. If you are using a low-carb protein powder and start to feel dizzy, nauseous, develop a skin rash/hives, or experience swelling in the face/throat/tongue, you may be having an allergic reaction to one of the ingredients in the powder. If you do begin to feel any of these symptoms, be sure to seek medical attention immediately.

    Are any of the low-carb protein powders truly keto-friendly?

    Yes, some of the low-carb protein powders are keto-friendly. They are: whey, casein, collagen, egg, rice, pea, and soy proteins.

    Side effects

    On the other hand, you may experience some unpleasant side effects when using a protein powder- especially if you’re not used to using it. Of course, with time, these should go away, or you may need to make some adjustments to how much you’re using.

    Protein powder may have some unpleasant side effects, especially if you’re not used to using it regularly.

    It may cause digestive issues

    In some cases, protein powders may cause bloating/gas. Therefore, if you are using protein powder, it’s important that you make sure you’re drinking plenty of fluids to help counteract this.

    Additionally, sometimes the added ingredients- such as MCT oil- can cause unwanted side effects. MCT oil has been known to cause diarrhea or other issues when you’re first getting started. Therefore, it’s best to start with a small dose and get your body used to it slowly to avoid these unpleasant side effects.

    It may result in too much protein consumption

    While it’s true that protein is an important macronutrient- it’s also possible to consume too much, which is something you want to avoid. Though many people believe keto is a high-protein diet, it’s actually high-fat, low carb, and moderate protein. If you consume too much protein, it can kick you out of ketosis, as some of the extra protein is likely to be converted to glucose.

    Also, if you have kidney problems of any kind, excessive protein can be harmful to your health.

    It may trigger an allergic reaction

    Sometimes, the added ingredients in a low carb protein powder could trigger an allergic reaction. Make sure that you take the time to review the ingredient label to make sure you’re not allergic to any of the ingredients in it. Some of the most common allergens include milk or soy.

    It may lead to weight gain

    Protein powder can be healthy- and using excess amounts of protein powder- that is, more than one or two shakes per day- can cause weight gain because of the extra calories you’re consuming. Most of the protein powders contain 100 to 200 calories per serving, so when you drink multiple shakes each day, especially if you include high-calorie additions such as chocolate, milk, or peanut butter- you are likely adding a lot of calories to your day.

    It may increase risk of dehydration

    There is an increased risk of dehydration when you are consuming a high protein diet- and protein powders have also been linked to dehydration. Make sure that you’re getting plenty of fluids when using protein powders.

    It may interact with certain prescription medication

    There are certain protein powders that interact with a variety of prescription medications, including those to treat Parkinson’s, osteoporosis, and even a few antibiotics. Be sure to speak with your medical provider before you add a protein powder to your diet if you’re taking any of these.

    Conclusion

    In recent years, the ketogenic- or keto- diet has surged in popularity. It has become one of the most common low-carb diets. While this is a great way to lose weight, it can be hard to get an adequate amount of protein. That is when you need a low-carb protein supplement, such as the protein powders listed here. In this article, we’ve talked a lot about the ins and outs of low-carb protein powders. Hopefully we have helped to give you some direction on which one would be the best for you.

    Shop our top low carb protein powder

    Citations

    References

    5 Proven Benefits of BCAAs (Branched-Chain Amino Acids). (2018). Healthline. https://www.healthline.com/nutrition/benefits-of-bcaa

    10 Evidence-Based Health Benefits of Whey Protein. (2017). Healthline. https://www.healthline.com/nutrition/10-health-benefits-of-whey-protein

    10 Natural Ways to Build Healthy Bones. (2017). Healthline. https://www.healthline.com/nutrition/build-healthy-bones

    21 Foods for Athletes to Mix With Protein Powder. (2009, February 8). Project Swole. https://www.projectswole.com/supplements/21-foods-to-mix-with-protein-powder/

    Avita Health System. (2019, September 5). Macronutrients: A Simple Guide to Macros. Avita Health System. https://avitahealth.org/health-library/macronutrients-a-simple-guide-to-macros/

    Boirie, Y., & et. al. (1997). Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences of the United States of America, 94(26), 14930–14935. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC25140/

    CDC. (2018, April 30). Micronutrient Facts. Centers for Disease Control and Prevention. https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html

    Gannon, M. C., & et. al. (2003). An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes. The American Journal of Clinical Nutrition, 78(4), 734–741. https://doi.org/10.1093/ajcn/78.4.734

    Griffin, B. A. (2016). Eggs: good or bad? Proceedings of the Nutrition Society, 75(3), 259–264. https://doi.org/10.1017/S0029665116000215

    Home. (2021, March 6). Ketogenic Diet Reviews. https://ketogenicdiet.reviews/

    Ketones — The 6 Must-Knows. (2016). Beyond Type 1. https://beyondtype1.org/ketones/

    Lodish, H., & et. al. (2017). Collagen: The Fibrous Proteins of the Matrix. Nih.gov; W. H. Freeman. https://www.ncbi.nlm.nih.gov/books/NBK21582/

    Mayo Clinic. (2018). Lactose intolerance – Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232

    Mayo Clinic Staff. (2017). Whey protein. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-whey-protein/art-20363344

    Medium Chain Triglycerides (Mcts): Uses, Side Effects, Interactions, Dosage, and Warning. (2019). Webmd.com. https://www.webmd.com/vitamins/ai/ingredientmono-915/medium-chain-triglycerides-mcts

    Miranda, J., & et. al. (2015). Egg and Egg-Derived Foods: Effects on Human Health and Use as Functional Foods. Nutrients, 7(1), 706–729. https://doi.org/10.3390/nu7010706

    Pointer, K. (2017). What Is Glucose and What Does It Do? Healthline. https://www.healthline.com/health/glucose

    Shimomura, Y., & et. al. (2006, February 1). Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle. The Journal of Nutrition. https://pubmed.ncbi.nlm.nih.gov/16424141/

    Sugihara Junior, P., & et. al. (2018). Effects of Whey Protein Supplementation Associated With Resistance Training on Muscular Strength, Hypertrophy, and Muscle Quality in Preconditioned Older Women. International Journal of Sport Nutrition and Exercise Metabolism, 28(5), 528–535. https://doi.org/10.1123/ijsnem.2017-0253

    The Amino Acid that Improves Exercise Performance. (n.d.). Dr. Axe. https://draxe.com/nutrition/valine-benefits/

    The Muscle-Building Amino Acid Your Body Needs. (n.d.). Dr. Axe. https://draxe.com/nutrition/leucine/

    The Muscle-Supporting Amino Acid You Need. (n.d.). Dr. Axe. https://draxe.com/nutrition/isoleucine-benefits/

    Tinsley, G. (2018, September 7). Whey Protein Isolate vs Concentrate: What’s The Difference? Healthline; Healthline Media. https://www.healthline.com/nutrition/whey-protein-isolate-vs-concentrate

    WebMD. (2014, September 8). Ketosis and the Keto Diet. WebMD; WebMD. https://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis#1

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    The links contained in this product review may result in a small commission if you opt to purchase the product recommended at no additional cost to you. This goes towards supporting our research and editorial team and please know we only recommend high quality products.

    Disclaimer:

    Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.

    The news and editorial staff of Sound Publishing, Inc. had no role in the preparation of this post. The views and opinions expressed in this sponsored post are those of the advertiser and do not reflect those of Sound Publishing, Inc.

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