THE CARNIVORE DIET BENEFITS
We get asked all the time, can you have protein shakes on carnivore diet? The short answer is it depends. Some protein powder on carnivore diet is fine. Beef isolate and certain whey protein powders can be carnivore-friendly. Others contain plant-based ingredients that don’t qualify.
Just because you can, though, doesn’t mean you should. Whole food is always better than an ultra-processed protein powder. Although the main rule on carnivore diet is to cut out plant-based foods, it’s actually to eat more natural foods, too.
Learn more about the best protein shake for carnivore diet below and better alternatives to protein powder, like carnivore chips.
Carnivore Diet Overview
The carnivore meal plan couldn’t be more straightforward. Eat animal-based foods - as much as you want, honestly. Just avoid all sources of plant-based nutrition. Vegetables, fruits, nuts, seeds, legumes, grains - anything that doesn’t come straight from an animal is off-limits.
It sounds crazy, but there’s a reason people are trying it. Simplifying your meal planning alone is reason enough to be excited about the carnivore diet. It also helps cut a lot of the inflammatory foods out that only cause more harm than good - foods humans were never meant to digest.
Other potential benefits of going carnivore include mental clarity, fat loss, smoother energy, and in some cases, fewer symptoms from autoimmune conditions. Whatever you reason for going carnivore, though, you’ll probably feel as if you’re limited in terms of what you can eat. This begs the question, can you have protein shakes on carnivore diet or not?
Can You Have Protein Shakes on Carnivore Diet?
You’ll quickly realize that there are two groups of people who adhere to a carnivore lifestyle. The purists, who tell you to eat raw meat and avoid anything else. Then the normal people, who recognize that going carnivore has its benefits but following it strictly just isn’t practical.
That’s really the whole point of protein shakes - practicality. There are plenty of situations where you don’t have time to whip up a whole meal. But you don’t want to reach for processed junk. Throwing a scoop of protein powder in a blender bottle with water is a fast, easy way to get a good 25+ grams of protein in your diet, holding you over between meals.
The problem is, not all protein powder on carnivore diet is made equal. There are so many types of protein powder out there that we have to get more specific. Obviously, varieties like soy and pea protein are a non-starter. Even whey protein, though, has its question marks.
But when you find the best protein shake for carnivore diet, it technically qualifies as carnivore-friendly in our book. Same logic behind stuff like eggs, cheese, etc. If it comes from an animal and doesn’t have any plant-based ingredients mixed in with it, then it’s fair game.
Should You Rely on Protein Powder on Carnivore Diet, Though?
They have their place, but we want to be really careful about endorsing protein powder on carnivore diet. It is NOT something you should look at as a “meal replacement.” Whole food always comes first.
Protein shakes have their place when you finish a workout at 3pm but don’t plan on eating dinner until 7pm. You can jumpstart your body’s recovery process by giving it a quick hit of protein. Or, when you wake up at 5:30 am and want some fast fuel but don’t have time to prepare breakfast. Or, before bed when you are just a bit shy of your protein goals for the day.
We just don’t want you to fall into the habit of relying on protein shakes when you could take a few minutes to whip up a real meal. Plus, there are so many great carnivore diet snacks out there that are as convenient as a protein shake on carnivore diet - if not more so - and don’t come with some of the side effects of protein powder. Such as:
- Bloating
- Gassiness
- Nutrient deficiencies
- Poor bioavailability
- Irritation from artificial sweeteners
Our firm stance, though, is that protein shakes definitely have their place in your rotation. But ONLY if you can get your hands on the best protein shake for carnivore diet.
Choosing the Best Protein Shake For Carnivore Diet
All that being said, can you have protein shakes on carnivore diet? Only if there’s no plant-based nonsense on the label. Some types of protein are automatically a no-go. Here’s a quick guide to picking the perfect protein powder on carnivore diet.
Is Whey Protein Carnivore?
First, let’s address the question everyone wants to know. Whey protein is the most accessible form of protein on the market. But is it carnivore-friendly? Maybe.
Similar to using butter on carnivore diet, whey protein technically meets the criteria for being carnivore-friendly. It’s derived from milk, which is animal-based. (yes, you can drink milk on the carnivore diet if lactose doesn’t mess with your stomach).
The problem arises when a brand throws additives like sweeteners, gums, and artificial flavors into the protein powder. These ARE NOT carnivore-compliant. So, you’ll need to stick with a pure isolate with no added ingredients.
Whey protein has its place first thing in the morning or right after a workout because it’s the fastest-absorbing type of protein. Just make sure it checks all the necessary carnivore boxes.
What About Beef Protein Isolate?
THIS is the best protein shake for carnivore diet. As the name suggests, it comes from beef rather than milk. So, it’s far more aligned with the standards of the carnivore diet.
You can enjoy peace of mind drinking protein powders made from hydrolyzed beef isolate. Plus, they have bioavailable amino acids that are missing from other forms of protein (whey included). Think of it like putting beef in a blender and drinking it up (except a bit more processed, and way yummier). You are less likely to deal with digestive discomfort when you drink beef protein shakes compared to other varieties.
Collagen/Bone Broth Protein
There are more collagen peptide proteins on the market than ever. Are these carnivore-friendly, though? They can be if they come from the connective tissue of animals. That’s why we usually recommend a bone broth protein since it’s inherently animal-derived.
You should set your expectations with this carnivore diet protein powder, though. Collagen isn’t a complete protein, meaning your body won’t be able to benefit from it the same way it would a beef isolate or egg white protein.
Egg White Protein
This is another great choice for your carnivore diet protein shake. Eggs are a legit superfood, and one of the most essential foods in your rotation.
This type of protein powder on carnivore diet comes with less calories, too, which is a nice touch if you’re following the regimen for weight loss. But, that’s mostly because it has less fat. Following a high-fat carnivore diet is important since fat is your main source of energy on this diet without any carbs. That’s why we advocate for beef protein > egg white protein.
Steer Clear of Pea, Soy, Rice, and Other Plant-Based Sources
Now, can you have protein shakes on carnivore diet if they come from peas, soy, rice, or any other plant-based sources? The answer is clearly no.
These are a non-starter. Unless, of course, you’re following a modified carnivore diet. Even then, though, these are some of the worst offenders from the plant kingdom - we’d tell anyone to avoid them, even if you’re not adhering to a carnivore lifestyle. They can be quite inflammatory.
Tips on Shopping For Protein Powder on Carnivore Diet
Narrowing it down to a type of protein is a great first step. But there are a few other things you need to look for when shopping for the best protein shake for carnivore diet. More specifically, some things you should make sure you don’t see on the label:
- Artificial sweeteners: These are going to cause digestive discomfort and leave you wondering why you feel so sluggish.
- Gums and thickening agents: Guar gum, xanthan gum, etc. - these are notorious for leaving people feeling bloated. They’re a way for brands to cut corners in formulation, and they only cause you more harm than good.
- Oils and Emulsifiers: These are sneaky plant-based ingredients that don’t belong in your diet. They may cause a negative inflammatory response, which is part of what carnivore diet is supposed to help avoid in the first place.
One of the absolute best protein shakes for carnivore diet we’ve ever come across is from Naked Nutrition. This brand actually makes a full range of organic and grass-fed supplements. We’ve also tried their pre-workout. But their protein powder is as clean as it gets.
They make a beef protein powder that is literally two ingredients - beef protein isolate and sunflower lecithin. Yes, we know that sounds contradictory since we just told you to avoid these oils and emulsifiers. But that just speaks to how rare it is to find a protein powder on carnivore diet that checks every box. This is as close as it gets. It’s super expensive, too. That’s why carnivore protein shakes are best enjoyed in moderation.
Enjoy Protein Shakes on Carnivore Diet in Moderation!
Although carnivore diet supplements have their place, you should eat whole food whenever you can. Whole foods give you complete protein and all the other nutrients you need on this strict nutritional regimen. After all, protein is just a single macronutrient.
Drinking your calories doesn’t make you feel nearly as full as chewing and swallowing them, either. It’s easy to fall into the cycle of overeating if you rely on protein shakes. These are the instances in which a protein shake on carnivore diet makes sense, though:
- Post-workout when your next meal is hours away
- First thing in the morning when you’re rushing out of the house
- Traveling without access to whole foods (road trips, hotel stays, etc.)
- Before bed when you’re short on protein.
Some of Our Favorite Carnivore-Friendly Protein Powder Recipes
Here are some of our personal favorite carnivore diet protein shake recipes:
Carnivore Protein Coffee
- Ingredients: 1 scoop unflavored beef or collagen protein powder, 1 cup black coffee, 1 tbsp butter or ghee.
- Instructions: Blend the coffee, protein powder, and butter until creamy and frothy.
High-Protein Carnivore Pancakes
- Ingredients: 2 eggs, 1 scoop egg white protein powder, 1 tbsp butter or ghee.
- Instructions: Whisk the eggs with the protein powder to form a smooth batter. Cook in a greased skillet over medium heat, flipping once, until golden on both sides. Top with melted butter for extra flavor and fat.
Carnivore Ice Cream
- Ingredients: 1 scoop egg white protein powder, 2 egg yolks, 1 tbsp heavy cream (optional).
- Instructions: Blend all ingredients until smooth. Pour into a shallow dish and freeze, stirring every 30 minutes, until it reaches ice cream consistency.
Carnivore Snax is a Better Alternative to Protein Shakes on Carnivore Diet
The best high protein snacks when you would normally reach for a protein shake are right here at Carnivore Snax. Our meat chips are everything you need from a snack and nothing you don’t. Just two ingredients - regeneratively raised meat and salt. Nothing more.
They melt in your mouth before giving way to tantalizing flavors, leaving you looking forward to the next bite. We have so many different options to choose from, too:
You’ll never get bored with these tasty meat chips. Once you try that first bite, you’ll wonder why you settled for boring beef jerky or protein shakes for so long. Try them today!
Frequently asked questions
Can I drink protein shakes on carnivore diet?
Yes, as long as you’re consuming the BEST protein shake for carnivore diet and recognizing that these are to be enjoyed in moderation.
What protein shakes are carnivore friendly?
We recommend beef protein isolate or egg white protein. Whey protein can work as long as you scour the label for any no-gos.
Are Premier protein shakes ok on carnivore diet?
No. The protein itself isn’t the problem. It’s the rest of the ingredients that disqualify these protein shakes on carnivore diet (sucralose, acesulfame potassium, cellulose gum, sunflower oil, carrageenan, and artificial flavors).
Is whey protein carnivore?
Whey itself is. That’s not the issue. It’s the other stuff brands use to make the protein shake.
How much protein do I need on a daily basis?
Usually between 0.8 and 1 gram of protein per pound of body weight.
Are protein bars a better fit for carnivore diet?
No. They’re usually worse, in fact. A carnivore bar is more likely to have plant-based additives littered across the ingredients label.
Sources
- Boirie Y, et al. "Slow and fast dietary proteins differently modulate postprandial protein accretion." Proceedings of the National Academy of Sciences, 1997;94(26):14930-14935. PubMed
- Paul C, Leser S, Oesser S. "Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance." Nutrients, 2019;11(5):1079. PMC
- Stribitcaia E, et al. "Food texture influences on satiety: systematic review and meta-analysis." Scientific Reports, 2020;10(1):12929. Nature
- Leidy HJ, et al. "Liquid and Solid Meal Replacement Products Differentially Affect Postprandial Appetite and Food Intake in Older Adults." Journal of the American Dietetic Association, 2008;108(7):1226-1230. PubMed
- Morton RW, et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British Journal of Sports Medicine, 2018;52(6):376-384. PubMed
