When it comes to real food nutrition, protein powders can be a bit of a gray area. While whole, nutrient-dense foods are always the gold standard, protein powders offer a convenient way to boost protein intake, especially for those with busy lifestyles, increased protein needs, or specific health goals.
Although not in its whole form, it is important to look at these products in context. Bottles of olive oil don’t grow on trees; someone actually has to extract the oil out of the fruit before it ends up in your salad dressing. Coconut flour or date paste also go through a certain amount of processing before they can be packaged for purchase and consumption.
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Protein powders, like many other processed products you are able to safely consume when following a real food protocol, are not created equal. When determining whether you should add protein powder to diet and which type you should choose, there are a few factors to consider.
It’s always a good rule of thumb to get the largest amount of your nutrients as possible from real, whole foods. There may, however, be some circumstances where protein powder can be beneficial.
- If you are an athlete, or someone who is extremely active, protein powder is an easy way to quickly get protein to your muscles to help the recovery and rebuilding process.
- Modern life gets busy. Sometimes it is simply not feasible to sit down and eat each meal every day. If you are on the go, a shake made with protein powder can come in handy, for a portable, nutrient rich meal
- Similarly, a well-formulated, high quality powder added to a shake or smoothie may provide much needed protein for those having challenges chewing and swallowing.
Whatever your reason is for consuming it, protein powder can be considered real-food-friendly, when the circumstance calls for it and when chosen wisely and diligently.
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Types Of Protein Powder
There are many options for the sourcing of your protein powder, including whey, casein, beef, egg white, soy, hemp, pea, and brown rice. Some are definitely closer to real-food sources than others.
When choosing protein powder, make sure to read the labels to make sure that the powder contains natural ingredients, no added sugar (safer sweeteners like stevia can be acceptable if you choose to consume them) and no strange chemically sounding additives, preservatives or flavorings. Do a little research on anything you may be unsure about. You might also consider the sources of the ingredients (e.g. organic, GMO, fair-trade, local) and even how sustainable the packaging is.
The most popular protein sources include:
Whey
Whey protein is a mixture of globular proteins isolated from whey, the liquid created as a by-product of cheesemaking. After milk has been curdled and strained, a semi-white watery liquid remains. This liquid is made up of proteins that contain all essential amino acids.
Whey contains traces of lactose (sugar in the milk) and can be problematic for people who are intolerant to it.
Whey protein can be a concentrate (less processed but with less protein percentage), isolate (higher protein percentage and less traces of dairy), or a higher priced hydrolysate (pre-digested and more easily absorbed).
Because whey is derived from dairy, it may or may not be part of your diet but does provide a good source of protein for those who can tolerate small amounts of lactose. Choose whey isolate for its lower in lactose content.
As Pete’s Real Food, we believe it’s important to ensure your food source has been well taken care of and is sustainable raised for both the benefit of the animal and the environment. For this reason, we recommend choosing a product made from grass-fed cows.
We cover dairy in greater detail in this post
Beef Isolate Protein
Beef isolate protein is a highly concentrated source of protein extracted from beef, making it a valuable option for those seeking animal-based protein without dairy. Unlike whey, which is derived from milk, beef isolate is completely lactose-free and ideal for those who are sensitive to dairy or follow a dairy-free diet
Beef isolate goes through a purification process, removing fats and other components, leaving a clean, protein-rich powder that retains all essential amino acids. This makes it a complete protein, providing the essential building blocks needed for muscle growth, repair, and overall health.
When it comes to beef protein, isolates are generally the most refined and concentrated option, ensuring a high protein percentage with minimal fat or carbohydrate content. We recommend finding a high-quality beef isolate sourced from grass-fed cattle to ensure a product that supports animal welfare and sustainable practices while offering a nutrient-dense, convenient protein source.
Egg White
Egg white protein is another great source of protein containing all essential amino acids. Albumin (the protein found in egg whites) is naturally lactose free making it suitable for those avoiding dairy. Egg white protein is highly bioavailable, low carb and contains about 24 grams of protein per 30-gram scoop. Look for egg white protein from free range eggs and avoid whole egg protein to avoid any oxidised yolk cholesterol. Look for egg white protein from pastured chickens raised without hormones, steroids and antibiotics.
Casein
Casein is the other protein derived from milk. It is absorbed slower than whey, supplying amino acids to the muscle over a prolonged period of time making it a popular protein with body-builders, who often take it before bed. Casein is more problematic than whey for those with dairy allergies or autoimmune conditions. Some believe that combining both casein and whey is the optimal way to consume protein, which is why milk (which contains both) is so popular in body-building.
Plant-Based Protein
Generally, plant-based protein powders are slightly lower in protein that the animal-derived sources and are not as efficiently absorbed by the body. Individual plant derived protein powders might not contain all essential amino acids (except for soy). This is why you will often see them combined in a powder blend. However, they can be an alternative for those avoiding dairy and/or eggs.
You will typically find protein powders derived from pea, rice, hemp, quinoa or soy on the market. These are all forms of legumes, grains, seeds and pseudo-grains. Most grains and legumes contain toxic antinutrients (phytates, lectins, saponins, and trypsin inhibitors), and are generally avoided in our real food diets.
Read more about grains and real food in this post
There are, however, a few caveats.
Legumes from edible pods like green peas and green beans contain lower concentrations and fewer toxic antinutrients than other grains or mature legumes. Any present toxins are also less stable in young pods and are typically deactivated or negated during the cooking process.
Pea or hemp protein, or protein powders from grains and legumes that have been soaked, sprouted or fermented are probably your best options Soaking and sprouting legumes and grains helps to reduce the amounts of above mentioned antinutrients, and increases the bioavailability of beneficial nutrients. Fermentation is even more effective in deactivating toxins and improving the digestibility of these foods. Soy protein is best avoided entirely.
In Summary
Protein powders on a paleo diet are a matter of choice, there are a number of more Paleo friendly alternatives available or you might just adjust and personalize ‘your’ Paleo diet to allow for protein powders. Eating real food, from real sources should always be your priority, but it may not be an option all of the time. Supplementing with protein powder can be an extremely easy and convenient source of protein to aid in your nutrition and fitness goals and there is little point in restricting yourself from consuming something that will aid in your goals simply because it does not conform to a strict Paleo philosophy. You need to work out what is best for you.