From weight loss to metabolism boosting to speeding up recovery, the benefits of protein are well recognized. You can of course meet your protein needs through your diet, but protein powders provide an easy and accessible way to up your consumption.
Many who follow low carb ketogenic diets will turn to protein powders to complete their diet. However, with the enormously wide range of protein powders available, picking the right protein powder supplement for you can feel overwhelming.
THE KETO DIET
The keto diet alters the way in which your body transform food into energy. The goal is to achieve ketosis, a metabolic state where your body uses and burns fat instead of carbohydrates as fuel. To achieve this you must eat a lot of fat, and very few carbs.
When you consume something high in carbohydrates, your body produces glucose and insulin.
Glucose is the simplest molecule for your body to convert to energy and therefore is the number one source of energy.
Insulin is produced to manage the glucose in your bloodstream by transporting it around the body.
When glucose is readily available as a primary source of energy, your fats are not needed and are therefore stored. By reducing your intake of carbohydrates your body is driven into a state known as ketosis.
Ketosis is a natural process that our bodies introduce in order to help us survive when food consumption is low. When we are in this state, we produce ketones, which are generated from the breakdown of fats in the liver.
A properly maintained keto diet, where you maintain the state of ketosis, is achieved through minimizing the consumption of carbohydrates, NOT calories.
Achieving ketosis can seem complicated and confusing, but if you stick to these basic tenets it can be fairly simple:
Limit Your Carbohydrates: This will depend on your goals with keto but the general rule of thumb is between 20-50g a day.
Regulate Your Protein Intake: Overloading on protein can also take you out of ketosis. Preferably for weight loss, you want to eat between 0.6 and 0.8g protein per pound of lean body mass.
Don’t Worry About Fat: This will be your primary source of energy on keto, so be sure to eat enough healthy fats.
Start Supplementing Properly: Although it is not entirely necessary, it will make it easier to maintain your body in ketosis.
To maintain ketosis, you must be careful with your macros. This can make choosing your protein supplements a little trickier. Read on for some tips on how to pick out the best protein powder for you.
WHAT MAKES A TOP KETO PROTEIN POWDER?