quick question for the group. I recently met up with a trainer and they told me to add a protein powder to my diet. I’ve been on Keto for about 3 years now (down 85 lbs) but am wanting to build a bit more muscle.
I found a powder that has 26 grams of protein per scoop, 0 carbs, 0 sugars (sweetened with stevia).
It’s a New Zealand Whey Isolate. I take a scoop everyday in an unsweetened cup of Almond milk (1 carb).
question is “Do you think this will knock me out of ketosis?”
any advice would be appreciated.
Why are they saying that, what is your current protein intake from food and how much do you weigh?
It’s not about protein powder, much protein may affect your ketosis as far as I know but it’s not like it normally kicks us out of ketosis… My always high protein never did that to me during the time when I still had any idea about being in ketosis. Some people are better with lower protein (people talk about “deep ketosis” too, I don’t care but some may need it, see the macros for epyleptic kids in the beginning), some of us need it high… I never will use protein powder because it’s super hard (I regularly fail) to keep my protein as low as I can (like, 2.5-3g/kg for LBM on most days… it’s not easy with a small lean bodymass…) but if you need it, it’s fine to consume it.
Why do your trainer think you need protein powder? Can’t you just eat food? It’s not the same and it may matter, I don’t know but if you just need high protein, eat food, it’s pretty simple if you ask me but of course we aren’t the same.
People hate them, but pee sticks might be a useful way to answer this question for your own body. While the ketone level measurement they provide is quite inaccurate, they would give you a before and after yes-no answer about ketosis.
If you really want to know the answer for you a KetoMojo might be in order.
I’m sorry to say I don’t use mine carefully enough to answer the question. A bit over a year ago, I was using whey protein powder regularly, and I probably got a typical low 0.4 to 0.6 reading on my KM a couple of times, but I can’t be sure what the timing was relative to my protein shakes.
What kind of whey powder are you using? I tried a couple that tasted nasty until I hit on Amazon product B06XX65GS1, which I like the flavor of pretty well.
Only problem is that it is hard to dissolve. Seems a bit hydrophobic, so after a while I realized there might be a solution to that: I put a couple-three tablespoons of olive oil in my blender bottle, then the protein powder and give it a good shake to mix the powder into the oil. Then the liquid. Works well!
Whatever way you look at it, protein powder should only be used to top up a diet that lacks natural protein and if the diet is lacking, the answer is simple, eat more protein. Not difficult at all, and any trainer who dives straight in with “add protein powder” is clearly lacking knowledge.
I’ve had phases of using whey protein, never any issue, blended with either olive oil or avocado oil to keep it ketogenic, but it’s really pointless with the amount of protein I eat naturally so I don’t waste my money anymore.
If you can give more info on your current diet we will be able to better advise you.
I’ve been using Whey protein for a while now, mainly because I realized I bought a HUGE bag of it from Costco, and I decided to add it to my routine of drinking raw milk and collagen peptides.
I have not seemed to experience any detriments I can tell, but I also don’t know whether I have any benefits. Hard to say.
Mark’s Daily Apple has their take on it:
No. I used whey in my protein smoothies during keto to boost muscle gain. Whey protein is very anabolic, and will increase protein synthesis generally. Protein generally will not kick you out of ketosis. The Carnivores will attest to that. Nor is the 1 carb from almond milk enough to kick you out of ketosis. However, I switched to coconut milk to get more MCTs and to avoid oxalates in almond milk.
Generally, it will not kick you out of ketosis. Experiment with it. If you are going to use a protein powder supplement, vary the sources. Depending on how it is produced, whey is probably your best bang for your buck. If you are concerned, I do know that protein hydrolysates can raise insulin levels more than isolates or concentrates. However, protein hydrolysates are absorbed more quickly by your body and muscles and can enhance muscle growth following exercise.
I have been using whey protein powder for years, I only use the unflavored unsweetened version. I use it in my smoothies, and milk mostly almond milk, when I break my fast.
It’s protein, don’t worry about ketosis, the keto fear of Whey is that it can produce an Insulin response, and in the context of lifting that’s a GOOD thing! Get in your protein man. Clearly make sure you’re getting in enough real protein, but supplement the rest with the Whey. It’s in no way going to hurt your end results.