Are Protein Powders Paleo?
I've had a few emails recently asking whether protein powders are Paleo – and which ones I would recommend.
Of course, real food is always the best option, but I understand that there are times when a liquid protein “meal” is called for – particularly for people who are crossfitting or lifting weights, perhaps. A post workout meal seems to be the main time people use protein supplements, as they try to replenish the protein and glycogen that they used during their workout.
Real Food Post Workout Protein Options:
Fortunately, there are some quick ways to get a protein hit post workout. Try preparing in advance and taking along with you:
Whey Protein Powder
A popular form of protein supplement is whey protein. Whey is a by product of cheese making (as in curds and whey), so it is a naturally occurring protein, which contains the proteins beta-lactoglobulin, alpha-lactalbumin, and serum albumin. As whey is clearly dairy, is isn't Paleo, and as it is processed, isn't really Primal either. Whey protein is anti-atherogenic, quick to absorb and is supposed to help with increasing lean muscle mass.
Casein Protein
Casein protein is another milk based protein, but is not as quick to absorb as whey protein.
Egg White Protein
Is another good choice and represents all amino acids
Pea Protein
This is a common vegan protein powder, but is not absorbed as well as animal based protein powders.
Rice Protein
Made from brown rice, this is another vegan protein. Could be a good option is allergic to dairy proteins.
Hemp Protein
This is becoming very popular as another vegetarian/ vegan option, but is also not as well absorbed at the dairy based powders.
Unfortunately, the dairy based protein powders can come from the milk of cows treated with hormones. If you've looked at the ingredients of many powders, you may have noticed artificial sweeteners soy products, and ingredients you can’t even pronounce – not remotely Paleo. For that reason the only protein powder I would recommend (if you feel the need to take one) would be Primal Fuel, from the Primal Blueprint. This is a whey protein, which contains by far the best natural ingredients of any powder I've looked at – and no soy, artificial flavourings or sweeteners.
Do you take protein supplements? I’d love to hear under what circumstances – and which ones you use.
What to Look for in a Paleo-Friendly Protein Powder
When selecting a protein powder that aligns with Paleo principles, it's essential to look beyond just the source of protein. Many powders on the market, even those marketed as “natural” or “healthy,” include hidden additives, preservatives, gums, and sweeteners that are anything but Paleo. The ingredient list should be short, recognisable, and free from synthetic compounds or anything that ends in “-ose” or “-ate.”
A truly Paleo-friendly protein powder should avoid:
- Soy protein or soy lecithin
- Artificial sweeteners like sucralose, aspartame, or acesulfame potassium
- Vegetable oils or canola oil
- Gums such as carrageenan, guar gum, or xanthan gum
- Fillers, flavourings, and dyes
Instead, look for options sweetened naturally (if at all) with monk fruit, stevia, or coconut sugar. It’s also worth checking if the powder has undergone cold-processing or minimal heat exposure to preserve its nutrient profile, particularly for whey or egg-based proteins.
Collagen as a Paleo Protein Alternative
One increasingly popular protein supplement that’s well-aligned with the Paleo diet is collagen. Collagen peptides are flavourless, dissolve easily in hot or cold liquids, and are incredibly gentle on the digestive system. Unlike whey or casein, collagen is not a complete protein, but it provides a powerful boost of glycine, proline, and hydroxyproline—amino acids crucial for gut health, joint recovery, skin elasticity, and connective tissue repair.
Collagen makes a great addition to morning coffee or post-workout smoothies and complements a diet already rich in muscle meats and organs. Look for grass-fed, pasture-raised collagen peptides, and avoid flavoured versions that often include sweeteners or gums.
Bone Broth Protein: A True Paleo Option
Another excellent option is bone broth protein powder. Made by dehydrating slow-simmered broth from grass-fed bones, this powder offers the benefits of bone broth—collagen, gelatin, glucosamine, and minerals—in a convenient, portable form. It can be used as a savoury base for soups or stews, or added to smoothies for an umami twist. Bone broth protein is especially beneficial for gut repair and joint recovery, making it an ideal post-workout supplement or healing aid during times of high stress or illness.
Should You Use Protein Powder at All?
While it’s tempting to reach for a convenient scoop post-workout, it’s important to ask whether you truly need a protein supplement in the first place. If your diet already includes a variety of high-quality animal proteins—like eggs, fish, poultry, and red meat—you may already be meeting your needs without the need for powdered support.
That said, protein powders can be helpful tools in certain situations:
- Post-intense training sessions where food isn’t immediately accessible
- For people with reduced appetite or during recovery
- During travel, when quality protein is hard to find
- As a base for smoothies when time is limited
If you’re relying on protein powder multiple times a day, however, it may be time to reassess your meal planning and look for ways to reintroduce whole food proteins more consistently. Supplements should support—not replace—a real food foundation.
How to Use Paleo Protein Powder Effectively
If you decide to include a protein powder in your Paleo routine, make it work for you by blending it into a well-balanced post-workout shake or meal. Combine it with a source of healthy fat like avocado, coconut cream, or nut butter, and include a handful of berries or greens for added micronutrients and fibre.
Here’s a basic Paleo protein shake formula to try:
- 1 scoop of clean protein powder (whey isolate, collagen, or bone broth-based)
- 1 tbsp almond butter or MCT oil
- ½ cup frozen berries or ½ banana
- 1 cup almond milk or coconut water
- Optional: a pinch of cinnamon or raw cacao for flavour
Blend until smooth and consume within 30–60 minutes after training for optimal recovery and muscle repair.
Protein Powder Red Flags to Watch Out For
When shopping for protein supplements, slick marketing can sometimes disguise a poor-quality product. Watch out for phrases like “proprietary blend,” which often indicates a vague mixture of ingredients with unknown ratios. Be wary of powders that are highly flavoured, brightly coloured, or heavily sweetened—they’re usually masking a low-quality protein base.
Another thing to check is the protein source certification. If you're buying whey or casein, look for labels indicating grass-fed, hormone-free sources. If plant-based, confirm the product is non-GMO and organic where possible.
Final Thoughts on Protein Powders and Paleo
At the end of the day, whether or not you include protein powder in your Paleo lifestyle is a personal choice. For some, it’s a useful tool for convenience and recovery. For others, it may be entirely unnecessary. The key is making informed decisions based on your unique health goals, activity levels, and dietary preferences.
Real food will always be superior when it comes to nutrient density, satiety, and bioavailability. But when you do reach for a supplement, choose one that stays as close to nature as possible. Look at the ingredients, understand the source, and remember that quality matters far more than marketing claims.
Have you experimented with different types of protein powder on your Paleo journey? Let me know what’s worked for you—or what hasn’t—in the comments below. I’d love to hear your experience and any recommendations you’d add to the list.
