Protein Supplements for Carnivore Diet: A Basic Guide

1. What Are Carnivore Diet-Friendly Protein Supplements?

Protein powder is a product made from separated and concentrated forms of protein. Plant-based sources like peas, soy, or rice provide some protein supplements. Since the carnivore diet relies solely on animal-based products, its supplements should also come from animal sources.

Carnivore diet supplements are derived from animal sources only, including whey, collagen, beef isolate, egg protein, and bone broth. Manufacturers make them to meet the requirements of the carnivore diet, which excludes all plant-based proteins entirely. These supplements are free from plant ingredients like soy, rice, pea proteins, sweeteners, fillers, and other artificial additives.

Some examples of carnivore diets include the following:

• Whey Protein: Whey protein is a milk byproduct and a fast-absorbing protein necessary for muscle recovery. However, some people are not able to digest dairy products. They can opt for lactose-free or A2 for improved digestibility. People can also choose whey protein derived from grass-fed cows without additives.
• Collagen Protein: Collagen protein is derived from the connective tissues of animals. Supplementing collagen protein is beneficial in supporting joints, skin, and gut. Some examples of collagen proteins are bulletproof collagen and perfect keto collagen.
• Beef Protein Isolate: Beef protein supplement is derived from grass-fed beef. It is a high-quality protein with low fat and carbs. Examples are Equip Foods Prime Protein and Ancient Nutrition Beef Protein Isolate
• Bone Broth Powder: This is a more convenient, publicised version of homemade bone broth, which is abundant in collagen and amino acids. Bone broth is commonly made in kettle and fire

 

A 2023 Frontiers in Nutrition study noted that 60% of low-carb dieters use protein supplements. Beef protein isolates and collagen powders are very popular because they fit well with the principles of the carnivore diet and offer extra health benefits.

Thus, choosing the best supplement version is essential to perfectly align with a carnivore diet. Always check third-party-approved testing on supplements before consuming. High-quality carnivore protein powders have minimal ingredients, with no artificial additives or plant-based fillers. Certifications like NSF Certified for Sport ensure the product is free from banned substances and meets high standards.

2. Benefits of Protein Supplements on a Carnivore Diet 

Protein supplements are essential in the carnivore diet because they help build muscles and aid in healing and nutrient absorption. Protein supplements are also essential for those who want to maintain their lean muscle mass. Thus, taking the right amount of protein powder according to dietary intake is necessary, as too little or excessive can cause many side effects. Following are the benefits of protein powder supplements in a carnivore diet.

• Muscle preservation: Supplements that contain high amounts of leucine help support muscle retention while losing weight by preventing muscles from breaking down. A 2023 study in the Journal of Strength and Conditioning examined how these supplements help to preserve lean mass.
• Convenience: Portable protein supplements provide a quick and accessible way to meet daily protein requirements. Survey results show that people with limited time increasingly prefer portable nutrition options.
• Nutrient density: Protein supplements are nutrient-dense. Liver and heart extracts are organ-based supplements that are a great source of essential vitamins such as B12 and iron, making them a perfect addition to a nutrient-dense carnivore diet.
• Enhanced satiety: Protein aids in hunger regulation by balancing ghrelin and leptin, the two hormones responsible for controlling appetite and satiety.

A study published in a PMC journal highlighted that collagen peptides (protein supplements) are effective in muscle building and recovery, especially in athletes. 

3. Types of Protein Supplements for Carnivore Dieters 

The carnivore diet primarily consists of animal foods and focuses heavily on protein intake. Protein supplements can help people on this diet achieve the required protein intake while aiding in muscle growth, recovery, and health. The following are the various protein supplements that perfectly align with a carnivore diet and their benefits and nutritional content.

1. Whey Protein Isolate

Whey protein is the most commonly consumed protein supplement that provides high-quality protein, free of carbohydrates and lactose, making it perfect for the followers of a carnivore diet.

Benefits of Whey Protein

• Zero-Carb and Lactose-Free: Whey protein is formed by processing and eliminating all carbohydrates and lactose, making it perfect for lactose-intolerant people or those who avoid carbohydrates.
• High Biological Value (BV): Whey protein has a high biological value and contains all the essential amino acids required for muscle recovery and repair. Its absorption rate is also fast, making it great for post-workout nutrition.

For example, isopure whey protein isolate is carb, fat, and lactose-free. It is commonly used by carnivore diet practitioners who want a high-quality protein source without extra ingredients.

2. Collagen Peptides

Unlike other protein supplements, collagen peptides have unique amino acid profiles. They benefit skin, joint, and gut health and are especially popular among carnivore dieters for their anti-ageing effects and ability to promote connective tissue repair.

Benefits of Collagen Peptides

• Collagen helps restore the skin's hydration and elasticity. It also prevents skin sagginess and joint deterioration and relieves joint pain caused by ageing or strenuous exercise.
• Collagen peptides are abundant in glycine and proline, improving skin elasticity and joint health. While collagen does not provide all essential amino acids, it is helpful with a high-protein diet.

For example, Vital Protein Collagen Peptides is a commonly consumed carnivore-friendly supplement. It is grass-fed collagen peptides easily blended into hot or cold beverages.

3.Bone Broth Protein

Bone broth protein is another supplement suitable for a carnivore diet. It provides amino acids and gut health benefits. Bone broth is made from simmering bones and connective tissue, concentrated in rich amino acids and collagen content.

Benefits of Bone Broth Protein:

• Bone broth protein, which contains glutamine, helps to heal the gut wall and is also beneficial for gastrointestinal issues associated with low-fiber diets.
• Bone broth also provides protein, calcium, magnesium, phosphorus, and essential minerals for bone health.

For example, Ancient Nutrition Bone Broth Protein is beef protein powder from grass-fed cattle. It is perfect for bone broth protein lovers who want to improve gut health while following a carnivorous diet.

4. Beef Protein Isolate

A beef protein isolate supplement is ideal for those allergic to dairy or who prefer a non-dairy option. It is derived from beef and provides a complete protein profile without lactose or dairy-based ingredients.

Benefits of Beef Protein Isolate

• Beef protein isolate is made from 100% beef and is ideal for people with lactose intolerance or sensitivities. Many brands also prefer to source these proteins ethically by using grass-fed beef.
• Like whey, beef protein isolate also provides essential amino acids necessary for muscle growth, such as leucine, isoleucine, and valine.

For example, Equip Foods Prime Protein is obtained from grass-fed beef protein isolate, which contains no additives and is ideal for people following a carnivore diet.

5. Egg White Protein

Egg white protein supplements are high in protein and low in other nutrients, making them ideal for people following a carnivore diet. It is a budget-friendly and cost-effective option for people following a carnivore diet. They are also a good source of sulphur-containing branched-chain amino acids (BCAAs). 

Benefits of Egg White Protein

• Egg whites provide high-quality protein for muscle recovery and growth. They contain all nine essential amino acids and suit people following a carnivore diet.
• Egg white protein powder contains little fat or carbohydrates, making it ideal for people following a strict carnivore diet.

For Example: NOW Sports Egg White Protein is highly digestible, with minimal additives, and an affordable protein source.

4. How to Choose the Right Protein Supplement 

When selecting the right protein supplement, it is important to choose high-quality protein based on specific nutritional requirements. These are some essential points to consider.

• Check ingredient list: Always check the label list on supplements before buying protein supplements free from additives like plant oils, sweeteners, and fillers. These can affect the overall quality and digestibility of the supplement. For example, hydrogenated oils, artificial sweeteners (like sucralose or aspartame), and excess thickeners (like carrageenan) should be avoided if they are mentioned in the ingredient list of supplements.

• Protein-to-calorie ratio: When choosing a protein powder supplement, always aim for a protein-to-calorie ratio of at least 80% per serving. The ratio ensures that the major calories come from the protein and minor amounts from fats or carbohydrates. For example, a serving of protein powder with 25 grammes of protein and 120 calories provides an 83% protein content, which is ideal.

• Sourcing: Choose supplements approved with certifications like grass-fed or pasture-raised to ensure higher quality and ethical ingredient sourcing. Grass-fed sources have better amino acid profiles, higher omega-3 content, and are generally free from hormones or antibiotics.

• Taste: Choose a protein powder supplement based on preference from unflavoured or naturally flavoured options. Unflavoured supplements are versatile and ideal for smoothies or meals, while naturally flavoured options are better for shakes. People can also check reviews for texture consistency, as some protein powders are difficult to mix.

The supplement price varies widely, so calculating the cost per serving helps identify the best value.

5. Risks and Drawbacks of Protein Supplements 

While carnivore diets frequently use protein supplements to meet daily protein intake goals, there are many risks and drawbacks.

Heavy metal contamination 

Some protein supplements contain heavy metals such as lead and cadmium, mainly derived from non-organic sources. These metals are hazardous when consumed in large quantities.

A study of the Clean Label Project in 2023 highlighted that 30% of whey powders exceeded safe lead levels. Supplements such as whey products are high in lead, cadmium, and arsenic. They also reported that protein powder is the most popular dietary supplement in the U.S., generating $9 billion in 2023. The consumption of toxic metals results in long-term health issues, including kidney damage, neurological impairments, and weaker immune function.

As the carnivore diet is already high in protein, consuming protein supplements leads to overconsumption. According to the National Institutes of Health (NIH), the recommended daily protein intake for adults is 0.8 grammes per kg of body weight. However, consuming more than 2 g per kg increases the risk of kidney stress and causes problems for people with pre-existing kidney problems. Excess protein creates extra nitrogen waste, which can stress the kidneys and make it harder for them to clear and get rid of waste properly. 

Digestive Issues: Lactose Intolerance and Whey Products

Protein supplements such as whey protein result in digestive issues for lactose-intolerant people. Symptoms like bloating, gas, and diarrhoea are common in people who cannot properly digest lactose (a sugar in milk). Other people who can digest lactose also complain of different symptoms, such as digestive discomfort when consuming excessive protein in supplement form.

Nutrient Imbalance: Over-Reliance on Supplements vs. Whole Foods

Whole foods are rich in nutrients compared to protein supplements, which may lack essential vitamins and minerals. Consuming protein supplements in a carnivore diet is risky and may cause nutrient imbalance. Whole foods in a carnivore diet, such as steak, fish, and organ meats, contain essential micronutrients such as iron, zinc, and B vitamins. The consumption of protein supplements can cause a lack of vital nutrients, leading to deficiencies that whole-food nutrition naturally prevents. Supplements often lack these nutrients, and taking them as the primary protein source compromises the balanced intake required for optimal health.

Mitigation Strategies:

To lower the risks and concerns of protein supplements, people on a carnivore diet can switch their food sources to meet protein requirements between whole meats, fish, and high-quality protein powders. It reduces the intake of hazardous metal exposures. Additionally, the consumption of whole foods ensures sufficient nutrients that support overall health and reduce the risk of overconsumption or digestive issues.

By taking these steps, individuals can enjoy the benefits of the carnivore diet while avoiding the potential drawbacks of over-reliance on protein supplements.

6. Whole Food vs. Supplements: Which Is Better? 

Whole foods contain many nutrients that work together to promote health. They are considered better than supplements because they provide more nutrients and health benefits.

Bioavailability of Whole Food vs. supplements

When comparing the bioavailability of nutrients, whole foods such as steak provide complex nutrition with a balance of proteins, fats, vitamins, and minerals. For example, the Protein Digestibility Corrected Amino Acid Score (PDCAAS) rates the quality of proteins based on digestibility, favour animal proteins like meat, and contain all essential amino acids.

Isolate protein powders (whey, casein) also score highly on the PDCAAS scale. It provides digestible and fast-absorbing protein but usually lacks the additional nutrients (e.g., zinc, iron) that whole meat provides.

Comparing the Cost and Convenience of Whole Meat vs. Supplements 

While comparing costs, whole meats are more costly. Protein supplements are cost-effective for those people who cannot afford ground beef and prioritise pure protein intake. However, supplements do not ensure essential micronutrients such as iron, vitamin B12, and other nutrients that can only be obtained from whole foods.

Supplements are much more convenient than cooking meat, especially for people with busy routines or travel schedules. Protein powders, drinks, and pills are easy to carry and use without any preparation, while foods need time for cooking, preparing, and storing. Supplements help athletes or anyone who needs to reach their protein goals quickly.

Nutrient Diversity of Whole Foods vs Supplements

Whole foods, like organ meats, are more nutrient-dense and provide many nutrients besides protein. For example, the liver provides various amounts of iron, vitamin A, and B vitamins. However, supplements only offer single-source nutrients (like isolated proteins or specific vitamins). It benefits those who want to target their nutritional needs but lack the nutrient diversity of whole foods.

Sustainability Concerns of Whole Foods vs Supplements

The sustainability of whole foods and supplements depends on various factors. Supplements are sustainable and have less effect on the earth regarding resources used (like land and water) and pollution than raising animals for meat. However, the main factor is sourcing raw materials, packaging waste, and energy used in supplement production. Supplements reduce land use but rely on industrial processing and packaging. Regenerative farming offers a middle ground. Livestock farming, especially for beef, causes a lot of greenhouse gas emissions and water consumption that leads to deforestation.

7. How to Use Protein Supplements Effectively 

To take proper advantage of protein supplements, it is important to consume them properly and consider several factors, such as timing and dosage. 

Timing: post-workout window

Taking supplements on time is an important factor to consider in enhancing their effectiveness. Post-workout is the optimal time to take protein supplements because your muscles are in recovery mode, also known as an "anabolic window." Thirty minutes after the workout, your muscles require protein and absorb nutrients for repair and growth. Consuming protein after a workout benefits muscle recovery and prevents muscle breakdown by providing essential amino acids. The supplements also support muscle growth and improve strength gain by replenishing muscle fibres. 

Proper Dosage Requirements

The recommended protein intake depends on physical activity and body composition goals. For example, experts recommend starting regular exercise with a serving size of 20–40 grams of protein. However, it is recommended to consult a nutritionist or dietitian for exact protein requirements based on body needs and exercise intensity.

• Light Activity (casual gym, light cardio): 20g may suffice post-workout.
• Moderate Activity (strength training, endurance sports): 25–30g is recommended.
• Intense Activity (bodybuilding, heavy training): Up to 40g to support enhanced recovery.

Examples of Carnivore-Friendly Shakes

Below are some examples of carnivore-friendly shakes.

• Carnivore Milkshake (2 servings)

Carnivore milkshake is the best way to incorporate protein into daily meals. These are ingredients of the carnivore milkshake.

• Plain Greek Yogurt
• Raw Milk
• Cottage Cheese
• Gelatin
• Homemade Whey Protein
• Ice
• Infused CBD Salt (optional)

Directions:

• Put the milk into the Vitamix and then add the gelatine on top of it. Use a fork to mix it, then let it sit for 5 minutes to bloom.
• Add all ingredients into the Vitamix and blend properly for one minute, until it blends smoothly and icy.
• Pour into a mason jar and enjoy it!

• Carnivore-Friendly Shake

For people following a carnivore diet, adding egg yolks or bone marrow in shakes also enhances protein and nutrient requirements.

Directions:

• 1 scoop of protein powder.
• 2 raw egg yolks (rich in healthy fats and vitamins).
• Bone broth or bone marrow for added collagen and minerals.
• Blend with water or milk for a rich, nutritionally dense shake.

• Carnivore Protein Coffee

Carnivore protein coffee is a flavorful and quick way to get instant protein with morning caffeine. 

 

Ingredients:

• 1 scoop unflavored beef or collagen protein powder
• 1 cup black coffee
• 1 tbsp butter or ghee.

Directions:

• Take the ingredients in a blender and blend the coffee, protein powder and butter
• Blend all ingredients properly until the mixture becomes creamy.
• Pour into a glass or cup and enjoy!

These recipes are not only rich in proteins but also provide fats, minerals, and collagen to support muscle recovery and joint health.

Why Stacking Collagen and Creatine Supplements?

Stacking refers to consuming more than one supplement to enhance its effects. A popular and effective protein stack includes collagen and creatine.

• Collagen: Supports joint health and skin elasticity, easing the burden on athletes experiencing joint pain or injuries.
• Creatine: Increases muscle strength and power output, as well as hydration. Stacking creatine with your post-workout protein supplement will increase strength gains and overall performance.

For optimal joint and muscle support, include 5 g of creatine and 5–10g of collagen in a protein shake for optimal results.

How to Prevent Tolerance Buildup?

Using the same supplement can lead to a plateau, where the body becomes accustomed to the nutrients, which leads to reduced effectiveness.

One approach to following a supplement is to take 2 weeks on/1 week off method. It ensures that you take your protein supplement consistently for 2 weeks and then take a 1-week break for the cycling approach method.

Cycling is beneficial to prevent tolerance and allows the body to “reset” and remain responsive to the supplement. It also promotes long-term effectiveness and avoids overdependence to provide its intended benefits.

8. Frequently Asked Questions

Can I use plant-based protein on carnivores?

No, you cannot use plant-based protein on carnivores as it violates the principles of a carnivore diet. In a carnivore diet, only animal-based supplements are allowed to be consumed.

Do protein supplements break a fast?

Yes, protein supplements break fast because they trigger an insulin response. The purpose of fasting is to keep insulin levels low, and consuming protein can interrupt this process.

Are flavoured supplements allowed?

Flavoured supplements are only allowed on the carnivore diet if they are sweetened with natural, animal-derived ingredients. Avoid supplements with plant-based or artificial sweeteners, as they conflict with the diet's principles of consuming only animal products.

Can supplements replace meat entirely?

No, supplements cannot replace meat entirely. Experts do not recommend replacing meat with supplements because they lack a variety of essential micronutrients found only in whole animal foods, such as iron, zinc, and B vitamins. Meat is a vital source of these nutrients, and it is difficult to obtain it from supplements.

Do they expire?

Yes, supplements do expire. The average shelf life is usually between 18 and 24 months. After this period, their potency and effectiveness may decrease, so it's important to check expiration dates before using them.