“Paleo protein powders” sound like an oxymoron.
After all, we all know that our ancestors didn’t order Paleo protein powders on Amazon, or plug in their Vitamix blender to whip up a post-workout Chunky Monkey smoothie. Our ancestors consumed their protein from the “real deal” sources, like deer, antelope, fish and buffalo.
Nevertheless, thanks to human adaptation and the Industrial Revolution, life in modern times is a little different then “back in the day”. The occasional protein shake has become a dietary staple—especially for busy on-the-go people, lazy breakfast makers, picky kids and fitness enthusiast alike.
The Protein Powder-Quality Conundrum
Unfortunately, a vast majority of protein powders out there today—even “paleo friendly” protein powders—are packed full with tons of additives, chemicals and anti-nutrients that completely negate any nutritional benefit from the protein powder itself.
Newsflash: If you’re running to the bathroom shortly after drinking your protein shake, or you find yourself bloated or gassy, there might be something in the “water” (i.e. your “healthy” Paleo protein powders).
Research backs your “gut feelings” up…
Many protein powders are contaminated with mycotoxins and heavy metals.
One study by the Clean Label Project™ examined 134 popular plant-based and animal-based protein powder products from 52 different brands. After screening for over 130 toxins, including heavy metals, BPA, pesticides, and other contaminants with ties to health problems, they found dozens of unregulated contaminants like heavy metals, BPA and mycotoxins in the vast majority of products. For example, one protein powder contained 25 times the allowed limit of BPA.
Protein powder labels don’t contain the ingredients they claim.
Consumer Lab regularly tests the quality of popular protein powders like Vega, BeachBody, GNC AND Nutiva, reporting that at least 1 in 4 products do not meet quality standards–not containing the ingredients they claim. For example:
- One protein powder was missing 16 grams of protein per scoop — the majority of the protein it claimed to provide. Instead, it contained an extra 16 grams of carbohydrates (including an extra 3 grams of sugar)
- A powdered meal replacement shake was contaminated with 12.7 mg of lead per serving
- A popular protein energy meal with spirulina had an extra 6.7 grams of carbohydrates (including an extra 4 grams of sugar) and an additional 25.7 calories per serving
- A protein powder, claiming 0 cholesterol really had 10.2 mg, and another claiming 5 mg of cholesterol actually had 14.2 mg
Shelf life diminishes protein powder quality.
In addition, protein powder are often stored for long periods, which further impairs their nutritional properties. Several studies have analyzed milk and whey protein concentrates stored for 1 year at various temperatures and humidities, observing a significant loss of amino acids (proteins), when stored at the highest temperature and humidity levels (Oliver et al, 2018).
Protein spiking “punks” you into thinking you’re drinking protein (when you’re not).
And “protein spiking”—the process of adding cheap “filler” proteins in place of quality proteins—has happened on more than one occasion with protein companies, resulting in several class action law suits with big brands like Core Formulations Core 8 & IsoCore, Rogue Nutrition Rogue Whey, BioHealth Nutrition Precision Blend & Precision Iso and Muscle Pharm.
The Bottom Line: Protein powders are part of a highly unregulated, “wild, wild West” supplement world; and finding a quality protein powder is tough to do.
So how to choose the best protein powder for you?
Here are 5 essentials to look for when trying to choose the BEST Paleo Protein Powder (plus the 10 Best Paleo Protein Powders that meet the criteria).
How to Choose the Best Paleo Protein Powders: 5 Essentials to Look Out For
Essential #1: No Crappy Artificial Sweeteners
While we all know that high amounts of sugar are not our BFF, sugar-free alternatives are fine, right? Not so fast. Artificial sweeteners, including Aspartame, Acesulfame, Sucralose, Erythritol (in many “Keto” products) and yes, even stevia are highly-processed, synthesized chemical additives (Read: Health nightmares).
Artificial sweeteners are associated with a long list of side effects (Tandel, 2011) similar, if not worse, to eating high amounts of sugar, including: blurred vision, heart palpitations and digestive difficulties, including diarrhea, gas, and bloating.
So are any sweeteners ok?
Recommended “sweeteners” include:
- Coconut (water, sugar)
- monk fruit (lu han)
- fruit extracts
- allulose, honey
- pure maple syrup
- xylitol
- moderate amounts of stevia (hint: if you drink stevia in your shake, try to limit other sweeteners or stevia-flavored items in your diet).
Essential #2: The Type of Protein in the Powder
Your paleo protein powder is only as good as the protein quality in it.
Many protein powders are extensively processed during production, denaturing (destroying) many of the active proteins, which eliminates the absorbability, and muscle-building and immune-modulating benefits.
In general, the protein types to avoid include:
- Denatured whey concentrates
- Egg white protein
- Soy protein
- Most pea protein and rice protein powders
- Collagen & bone broth powder proteins (as your sole source of protein powder)
These powders are the least absorbable; cheapest types of protein powders; and/or not complete proteins—ultimately affecting the protein benefits you get from them.
Plant Based Paradox
Plant based diets—built upon a diet of color rich, nutrient-dense vegetables—are not aligned with many plant based protein powders. For one, many plant-based powders (soy, rice and peas) contain “anti-nutrients”, like phytic acid, lectins, oxalates, mycotoxins, glyphosate (Round Up), other GMO’s and pesticides—all associated with symptoms such as gas and bloating, liver toxicity and nutrient malabsorption (Alshannaq & Yu, 2017; Vandenberg et al, 2016; Shi et al, 2018).
Egg Whites & Most Wheys…Not Much Better
As for egg white protein and whey protein, since dairy and eggs fall within the top nine most allergenic foods for a vast majority of people, these proteins don’t always sit well with everyone. Egg whites in particular (vs. egg yolks) contain albumin—a protein highly associated with food sensitivities and allergies. Many folks experience a feeling of “egg belly” (indigestion) when they consume a concentrated dose of egg white protein.
Whey is a derivative of dairy, and individuals with lactose intolerance, as well as gluten sensitivities, may find that symptoms (gastrointestinal, allergies, low immunity, skin breakouts) flare when consumed—especially if the whey is highly processed and heated (pasteurized). To help overcome indigestion, hydrolyzed whey or isolated whey may be a better option—these versions are simply a broken-down version of whey that’s easier on your digestive system and delivers muscle-friendly protein to your body the fastest way for speedier recovery.
Whey proteins also comes in the form of “grass-fed whey” or conventional (regular) whey. However, although more and more conscious supplement companies are promoting that their “grass-fed” whey is better, don’t let clever marketing trick you. Although grass-fed beef and grass-fed dairy are preferred over conventional sources, due to the high-heating and manufacturing processing of many whey formulas, this may diminish any benefits (unless it is also “cold processed” protein powder).
Current research does not support the overarching claims that whey from grass-fed cows (or “grass-fed whey”) is better” for us or different than grain-fed at a macronutrient level simply because the heating and standard high-pasteurization process destroys many of beneficial CLA and protein profiles we get from grass-fed whey in the first place (Van Hekken et al, 2017). In other words: Don’t be fooled by fancy labels on protein powders claiming “grass-fed whey,” or “grass-fed dairy” because once it’s in powdered, the grass-fed qualities don’t make a difference (unless the protein is also marked as “low pasteurized,” “raw grass-fed” and/or “cold-processed”).
Collagen & Bone Broth Protein
Simply put collagen and bone broth protein powders are not complete protein sources—typically only high in a select amount of aminos (high in glycine, proline, arginine, and hydroxyproline). As for the Protein Digestibility Corrected Amino Acid Score (PDCAAS) of collagen and bone broth protein powders, these two powders score a whopping zero. The PDCAAS is a method used by government agencies that measures the quality of protein based on the amino acid requirements of humans and their ability to digest these protein sources (Schaafsma, 2000). A value of 1.00 is the highest possible PDCAAS score. In short: Collagen and gelatin-loaded products are not a significant source of protein, and while they are beneficial for skin health, gut tissue lining support, joints, nails and hair, they don’t count as your daily protein source. Likewise, if a powder is labeled as a “Hydrolyzed beef protein isolate” or Hydrolyzed gelatin, these powders, similarly are primarily collagen based and not a significant source of protein.
Recommended Protein Types*:
- Grass-fed Beef Isolate
- Low Pasteurized, Cold Processed Whey & Grass-fed Whey Protein Powders
- Goat’s Milk Whey
- Select Plant-Based Proteins (spirulina, pea, hemp; see brands below)
- Collagen Peptides (as an add-in to your tea, smoothie or greek yogurt; not as your primary protein)
- Real Bone Broth (consumed by the cup in broth form; not synthesized powder form)
- Whole Pastured Eggs, Grass-fed Greek Yogurt or Cottage Cheese (blended into your smoothie vs. poor quality egg white protein or whey concentrate powders)
*See brand recommendations below
Essential #3: Other Fillers, Funky Additives & Ingredients
Chances are if you don’t know what an ingredient really is…your body doesn’t either. Any of these ingredients look familiar? Malodextrin, Soy, Soy Lecthin, Xanthin Gum, Yeast, Lactic Acid, “Natural” or “Artificial” Flavorings, Corn, Sodium Citrate, Ethanol, High Fructose Corn Syrup, Amino Acids, Ascorbic Acid, Sodium Ascorbate, and Acesulfame Potassium are not your body’s friends. Period.
Essential #4: Company Transparency & Customer Service
How transparent, honest and accessible is the protein powder company? Do they share information about the quality and powder processing? Do they answer your questions? If you’re not satisfied with the product, do they allow returns or credits?
These markers influence the credibility of, not only the company itself, but the products they sell. A company that believes in their product and the health claims they make, stands by it, and is adamant to providing provide you with, not only a convenience, but a quality product and quality service.
Essential #5: Not a Meal Replacement
Simply put: Protein powders are supplements—food product supports to supplement or enhance your nutrition and daily fuel—NOT replace the real food itself. Therefore, when looking for a protein powder to supplement or add into your diet, keep in mind that: (1.) You cannot supplement your way out of a poor diet, and (2.) protein powder is NOT real food.
Top 10 Best Paleo Protein Powders
Without further ado, my top 10 best paleo protein powder picks (ie. less processed protein options).
(1.) Protein Powder: Pure Paleo
Brand: Designs for Health
Perks: Beef protein is easier to digest than whey for people with dairy sensitivities; This formula also does not have an overpowering stevia taste
(2.) Protein Powder: Vital Whey
Brand: Well Wisdom
Perks: Contains colostrum for good gut health and immune support, as well as good bioavailability (digestible proteins).
(3.) Protein Powder: Prime Protein
Brand: Equip Foods
Perks: Beef protein—not hydrolyzed—for a more absorbable protein source than hydrolyzed beef
(4.) Protein Powder: Wild Whey
Brand: Wild Foods
Perks: Cold-processed and non-denatured manufacturing process ensures this grass-fed whey maintains nutrients and protein quality in tact.
(5.) Protein Powder: Mt. Capra Goat Whey Protein
Brand: Mt. Capra
Perks: Delicious chocolate and a cow’s milk dairy alternative for improved digestibility.
(6.) Protein Powder: Natural Force Organic Whey Isolate
Brand: Natural Force
Perks: Whey protein isolate has been filtered further than whey concentrate, and has more of the fats and lactose (carbs) removed. It therefore has a higher protein percentage and is absorbed more quickly than whey concentrate. Because it’s low in lactose, it can be beneficial for people who have trouble with dairy products.
(7.) Protein Powder: Primal Fuel Coconut Whey (Vanilla, Chocolate).
Brand: Primal Kitchen
Perks: Adds in prebiotics (Inulin (from chicory root), Natural Flavor, Guar Gum, Konjac Gum) for enhanced healthy gut benefits. Additionally, they use monk fruit as the sweetener—derived from cucumbers.
(8.) Protein Powder: Green Protein Alchemy
Brand: Healthforce
Perks: Stands by their promise for no binders, fillers, or added sweeteners. GMO free, gluten-free, casein free, lactose free, cholesterol free, soy free, dairy free, grain free, legume free.
(9.) Protein Powder: Spirulina Manna
Brand: Healthforce
Perks: The protein in spirulina contains all eight essential amino acids, making it a complete protein. Spirulina (a blue green algae) also contains vitamins A, B1, B2, B6, B12, E, and K, as well as trace minerals, cell salts, phytonutrients and enzymes, as well as an abundance of chlorophyll and other beneficial pigments. Raw meat is 27% protein, soybeans are 34% protein, and spirulina is 65% complete protein.
(10.) Protein Powder: Real pastured eggs, fermented greek yogurt or grass-fed cottage cheese
Brand: Farmer’s market or grocery store
Perks: Add real protein to your protein smoothies and shakes for the most absorbable protein powder.
This article was scientifically reviewed by Dr. Lauryn, PhD. She is a Doctor of Occupational Therapy, Nutritionist, & Functional Medicine Practitioner with over 20 years of clinical and personal experience.