When we cannot eat enough meat due to a lack of appetite or time, can’t consume enough protein because of trips or busy schedules, or when we need more protein to build muscle, a Carnivore protein shake or animal based protein powder can help. Let’s learn when and how we can use these shakes and powders, how to make them, and why protein matters on a Carnivore Diet.
The short answer is yes, if only the shake or powder you use is derived 100% from beef, eggs, collagen, or bone broth and contains no sweeteners, flavors, gums, or plant fillers.
Generally, there are two kinds of protein shakes, powder-based and whole-food. A powder-based protein shake is a mix of egg white, beef isolate, or collagen with water, milk, or bone broth.
Whole-food protein shakes are made by mixing real animal-based ingredients, like raw or cooked eggs, beef tallow, liver or organ meats, bone broth, and even ground beef or raw milk.
Both of these types are okay, but you should be careful about suspicious ingredients. Many of the popular protein powders labeled as keto, paleo, or even unflavoured whey, hide pea protein, lecithin, sucralose, or flavours sourced from plants, which makes them non-Carnivore [1] [2].
Some Carnivores also avoid dairy-based whey isolates, because these protein powders may spike insulin and lack the micronutrients of red meat. Yet a relaxed Carnivore Diet may allow grass-fed, additive-free whey [3].
So, you can have a Carnivore protein shake ot animal based protein powder if only they are really made with animal-based ingredients.
But how do we know if the ingredients are really Carnivore-friendly? Well, you can use the following hacks.
Learn More: 15 Sugar Free Drinks on Carnivore Diet + 20 Drinks to Avoid
To find a real animal based protein powder or a real Carnivore protein shake, look for:
So, if you follow these tips and find animal based protein powder or a real Carnivore protein shake, you can benefit from various positive effects.
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Although a Carnivore protein shake is an easy and quick solution to boost your protein levels, you should keep an eye on its potential drawbacks and risks.
Learn More: Causes of Muscle Cramps on Carnivore Diet & How to Stop Them
To avoid these potential risks, we should look for the best products that are made with clean ingredients.
Learn More: 7 Carnivore Diet Supplements for Filling Nutritional Gaps
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These protein powders are mainly industrial. There are other Carnivore protein shakes made from natural ingredients like collagen and bone broth.
Learn More: Carnivore Electrolytes: Why They Matter & How to Source Them
Collagen peptides are made from skin, hide, or fish scales. They can support joint, tendon, and skin health thanks to glycine and proline, but lack tryptophan, which makes them incomplete proteins [12].
Bone broth powder contains minerals and gelatin, which can improve gut health and balance electrolytes, especially during Keto or Carnivore flu or fasting windows [13].
Despite their positive effects, neither product should be your primary protein source. Use collagen with beef or egg isolate to complete the amino profile, or sip bone broth powder between meals for hydration and minerals.
Also, please note that many commercial broths contain onion or herb extracts. Always choose unsalted, unflavored, then season yourself with mineral-rich sea salt.
In addition to the ready-made or store-bought protein shakes, you can make shakes at home. The best thing about DIY Carnivore protein shakes is that you can control the ingredients and make a nutritious, animal-based drink to boost your protein levels.
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These DIY Carnivore protein shake recipes are very simple but give you natural protein boosts.
It is a super Carnivore protein shake because it combines muscle-meat amino acids from beef isolate with bone-broth minerals and provides a balanced, savory sip.
Ingredients:
Instructions:
Whisk the isolate into hot (not boiling) broth; sip slowly.
Macros:
This shake is high protein and moderate fat, great during fat-loss phases.
Ingredients:
Instructions:
Macros:
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This is a shake for those on a relaxed Carnivore because it contains milk. It can help joint health and boost calories for women or hard-gainers.
Ingredients:
Instructions:
Blend on low to froth and drink immediately.
Macros:
Something else that you should note, which can boost your results, is when and how to use a Carnivore protein shake.
Learn More: Carnivore Diet Before and After Photos: Carnivore Diet Results
We can use a Carnivore protein shake or animal based protein powder to keep our protein levels at an optimal range because protein, together with fat, are the basic macros we need on Carnivore.
Learn More: +10 Carnivore Diet Breakfast Recipes: Healthy & Yummy Dishes
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Protein and fat are two essential macronutrients in the Carnivore Diet. Since Carnivore is a high-fat diet, you need to consume enough protein and balance your fat/protein ratio based on your metabolic flexibility to get the best results.
Protein plays an important role in muscle maintenance and repair, hormone production, and immune function. When we minimize carbohydrates, our body relies on protein for gluconeogenesis (converting amino acids into glucose) [15].
Another reason protein is vital is that it’s highly satiating. If you're eating enough quality protein, you’re far less likely to feel hungry, overeat, or experience energy crashes [16].
In fact, many people who start the Carnivore Diet find their appetite naturally regulates once they reach their ideal protein-to-fat ratio.
Additionally, adequate protein helps preserve lean tissue even in a calorie deficit. This is especially important if you're using Carnivore to lose fat [17].
If you don’t consume enough protein, your body may break down muscle for energy, which can lead to strength loss and a slower metabolism.
The right amount of protein differs from person to person and depends on your goal, height, weight, gender, and activity level. You can use this free Carnivore Diet Macro Calculator to find your right balance.
Apart from personal differences, you can set your protein level based on your goals, including fat loss, muscle gain, and maintenance.
If your goal is weight loss, especially fat loss, you should consume high protein and moderate fat. The majority of your calories should come from protein because it helps maintain your muscles and boosts fat burning.
Also, protein has a high thermic effect, meaning your body burns more calories digesting protein than it does digesting fat [18] [19].
It also suppresses appetite better than fat, helping you reduce calories without effort. So, eating leaner cuts of meat like sirloin, chicken thighs, or venison helps boost fat loss while still feeling satisfied.
A common guideline for fat loss on a Carnivore Diet is consuming 1.0–1.2 grams of protein per pound of ideal body weight. For example, if your goal weight is 140 pounds, eat 140–168g of protein daily.
Having said that, fat is still essential, and balancing protein and fat is the key. If you go too lean for too long, you may experience fatigue, low libido, or hormonal imbalance.
Always have some fatty cuts or eggs, but use leaner meats as your base. You can start with 65–75% protein and 25–35% fat by calories.
Learn More: Carnivore Diet Meal Ideas + The Best Carnivore Diet Recipes
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To build muscle on a Carnivore Diet, you should consume high levels of protein but also more calories and fat [20].
You can consume 1.2–1.6 grams of protein per pound of lean body mass, or even slightly higher if you're lifting heavy weights. For someone with 150 pounds of lean mass, that’s 180–240g of protein per day.
Muscle growth also depends on energy availability. Without sufficient calories, the extra protein won’t lead to gains. This means including fattier cuts of meat, like ribeye, short ribs, lamb, or pork belly, alongside your high-protein sources. Eggs, liver, and fatty fish like salmon can also be excellent additions.
It’s also wise to spread protein intake across 3–4 meals to maximize muscle protein synthesis. Studies suggest that spreading protein evenly throughout the day may be more effective than loading it all at once, especially as you get older [21].
Don’t forget training. No amount of protein will build muscle without the stimulus of resistance training. The mix of heavy lifting, surplus calories, and abundant protein from quality animal sources can help you build muscle on the Carnivore Diet.
Learn More: The Best Carnivore Snacks to Lose Weight, Gain Muscle & More
If you're happy with your current weight and body composition, your protein needs are more flexible. You can eat 0.8–1.0 grams of protein per pound of lean body mass.
This amount supports your health, hormonal balance, and muscle maintenance, without requiring obsessive tracking [22] [23].
At this stage, many people on the Carnivore Diet eat intuitively. You may find that you naturally balance protein and fat as your appetite self-regulates. You just need to eat until full from a mix of fatty and lean meats.
Still, it’s good to check in occasionally. If you’re losing strength, feeling sluggish, or noticing changes in your body composition, you might need to boost your protein.
As you age, your need for protein increases to preserve muscle and bone health, especially after 40 [24] [25].
Some people enjoy fasting or one-meal-a-day (OMAD) patterns at maintenance. While this can work, you need to ensure that a single meal includes enough protein, at least 40–50g, to prevent muscle breakdown. Many find 2 meals per day more sustainable.
Women have special needs on the Carnivore Diet, especially when it comes to hormones, menstrual cycles, and pregnancy. Women do need plenty of protein, especially if they’re active, over 40, or trying to lose fat [26].
For weight loss or body re-composition, women can follow the same formula as men: 1.0–1.2 grams of protein per pound of goal weight.
That said, some women do better with slightly higher fat intake to support hormones, so a protein-to-fat ratio around 60/40 may feel more sustainable.
During menstruation, pregnancy, or menopause, protein becomes even more important. It supports iron levels, bone density, and lean mass, all of which can be negatively affected by hormonal changes [27].
So to balance hormones and avoid negative effects, women can eat organ meats like liver and heart that have rich micronutrient content.
Some women report losing their period or experiencing hormone imbalance when going too low in fat or protein. It’s important to listen to your body.
Signs like hair loss, fatigue, or mood swings may signal that you're not getting enough fuel or nutrients, even if you’re hitting your macros.
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There are a few ways to estimate your protein needs on a Carnivore Diet, depending on your goal. You can use the following guideline, or use this free Carnivore Diet Macro Calculator to get personalized guidance.
For example, if you're 160 lbs and try to get down to 140 lbs, use 140 as your target for fat loss. If your current lean mass is 130 lbs and you’re aiming to gain muscle, shoot for 160–200g of protein per day.
Use a food scale and a tracker app for a few days to learn your intake. While you don’t need to track forever, it’s a powerful tool, especially when starting or adjusting to new goals.
Also consider your training volume, sleep quality, and stress levels. These all impact how much protein your body needs and how efficiently it uses it. Protein isn’t just a number, it’s part of a bigger lifestyle picture.
Although you can get extra protein from a Carnivore protein shake or animal based protein powder, some foods are rich in high-quality protein, which should be part of your Carnivore Diet Meal Plan.
Don’t eat extremely fatty cuts like ribeye or pork belly if you are not eating enough protein. These are great for energy, but not as efficient for hitting protein goals. You can pair lean and fatty cuts together to balance your fat/protein ratio.
Also, avoid so much dairy. While cheese and yogurt can offer protein, they come with added fat and can cause bloating or inflammation in sensitive people. So, stick with meat and eggs as your base.
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These are the common mistakes you should avoid if you want to keep your protein intake balanced:
One of the biggest mistakes people make on a Carnivore Diet is under-eating protein, especially when trying to lose fat.
It’s easy to fall into a pattern of eating mostly fatty meats like ribeye or bacon, which are calorie-dense but may leave you short on protein.
Another issue is tracking without listening to your body. Keeping macros balanced is important, but your energy, mood, and recovery are just as important.
If you’re constantly hungry, tired, or irritable, something is off, even if your numbers look good on paper. So, always listen to your body and modify your approach accordingly.
Neglecting organ meats is another common pitfall. While not everyone loves liver, just a few ounces per week can significantly boost your vitamin and mineral intake, supporting protein metabolism and health.
Avoid consuming lean meat for too long. Protein is vital, but fat is fuel. Without adequate fat, especially on a zero-carb diet like Carnivore, you may experience hormonal issues, poor sleep, or low energy. Please remember that balance is key.
A Carnivore protein shake can fill your nutrient gaps without violating the diet rules, if it is sourced from animal-based products and used correctly.
Always check labels and avoid shakes or protein powders with plant ingredients. Choose companies that publish test results, and remember that less processing is more Carnivore.
Use shakes after lifting weights, on the road, during recovery phases, but let rib-eye, liver, sardines, and egg yolks be the main part of your nutrition.
Let’s find answers to the most frequently asked questions about Carnivore protein shake and animal based protein powder.
Yes, but limit it to one or two per day and prioritize whole cuts to get necessary micronutrients.
No, if you are on a strict Carnivore, but those on a relaxed Carnivore can have additive-free grass-fed whey. Decide based on your goals and tolerance.
Beef and egg isolates have minimal insulin impact; whey is higher but fine post-workout.
Steak is necessary for nutrients, chewing-driven satiety, and creatine. Shakes are a convenience tool, not a replacement.
