Do protein shakes push you out of ketosis?
I'm on a ketogenic diet and have stopped taking protein shakes (excepting post-workout protein powder with water) because I've heard that it may cause an insulin spike. Is it true that protein powder with water will knock you out of ketosis? The one I'm using in particular is Optimum Nutrition Gold Standard 100% Whey.
Nick, Have you tried Ketostix® or other brands of ketone test strips? They are available at many pharmacies and not too expensive, a pack of 50 lasts many months and costs about $10. You can measure your ketosis level by the matching the color on the strip vs. the test chart on the package, and it takes about 20 seconds to take a measurement... Measure it, and then you will know, whenever you want to know. Do your own biology experiments for fun and edutainment. — A ketosis junkie
I'm wondering about this, too. Isopure is zero carb, zero sugar, and contains 50g of protein. I find it hard to eat the daily amount of protein I need, so I was thinking about using this powder. Obviously though, my goal is to stay in ketosis. Would drinking this (even half a serving) knock me out of ketosis?
Yes it can.
Protein is made up of seven different aminos, some of which (just as j.rightly correctly pointed out) can knock you out of ketosis because they are broken down into glucose in your blood.
j.rightly is corrct. Do some research and it will confirm that protein can knock you out of keto. Anyone who says it can't doesn't understand the science behind it.
That is why you are meant to eat about 65% of your diet from fats, 30% protein and no more than about 5% carbs (which will be incidental from your fat & protein based meals) to be sure you stay in ketosis.
Explain how an increase in insulin results in an increase in blood sugar which would disrupt ketosis. I think you're the one who doesn't understand the science. Insulin != blood sugar.
the amino acid is broken into glucose if excedentary, then reactively inducing an insuline secretion.
@MattyP - When you say that protein is made up of seven different aminos, are you referring to every source of protein? Or just whey?
Just want to add that, while it can, you shouldn't worry too much if you are within sensible range (0.5 - 1.5g/lb depending on ur activity level), there are two ways protein shake can negatively influence ketosis, 1st most protein shakes are whey, which contains plenty BCAA, that is known to spike insulin, however this is often exactly what you want because insulin triggers muscle to absorb amino acids, these insulin will limit fatty acids release from fat cells for a while, it might make u hungry, but meanwhile those amino acids also make you feel fuller, so in the long run things cancel out
2nd is some amino acids can be turned into glucose by gluconeogenesis, it is a slow and stable process, it is yet unclear whether this is a supply or demand driven process, if you are within sensible range, gluconeogenesis will not kick you out, period. It's only a problem when u get truly too much, as body does not maintain protein store, it has to turn access amino acids into glucose. U can get those keto sticks to test urself, really cheap, I stick to 1g protein/lb, tested myself and Im in mild keto. Remember, this is all about long run, don't be too strict with yourself in short run