Plus, it provides high levels of the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine, known to increase muscle protein synthesis. These are also found in whole foods like beef, chicken, fish, eggs, and milk. 
As a supplement, whey protein shouldn’t replace food. Keep in mind that you can get all the nutrients your body needs by following a clean keto diet that includes a wide variety of foods such as meats, poultry, seafood, non-starchy fruits and veggies, full-fat dairy, nuts, and seeds–while also considering your food sensitivities and intolerances.
To choose the best whey protein on keto, go for those that have no added sugars or are sweetened using stevia and those that are sourced from grass-fed cows.
Science-Backed Benefits of Whey Protein
Here are three reasons to consider taking whey protein to supplement your low-carb diet:
1. Maximizes your gains at the gym
In case you’re wondering if it’s possible to build muscle on a keto diet, the answer is yes. Contrary to popular belief, research shows that eating a very low-carbohydrate diet results in fat loss while preserving muscle mass.
One reason is that ketone bodies prevent muscle protein breakdown. Another is that the keto diet is higher in protein than a standard Western diet and dietary protein, as we know, increases skeletal muscle protein. 
While you can maintain muscle mass through adequate protein intake, you can grow your muscles by also taking whey protein together with resistance training or lifting weights. In a 2020 study, it was found that males and females who resistance trained for 3 months and took whey protein isolate had an increase in muscle thickness. 
2. May increase fat loss
If you want to lose body fat while preserving muscle mass during body recomposition, consider taking whey protein.
Protein is a highly satiating macronutrient and can therefore control your food intake. Protein increases satiety hormones GIP and GLP-1 and reduces ghrelin, which is the hormone that stimulates hunger. 
Additionally, protein is more thermogenic (meaning that it boosts your body’s metabolism) compared to carbohydrates and fats. There’s also evidence that diets higher in protein lead to more weight loss and fat loss than diets lower in protein. 
3. Helps reduce inflammation
Another potential benefit of whey protein for your health is that it reduces inflammation.
While inflammation is the body’s survival mechanism and helps with repair, prolonged (or chronic) inflammation is linked to diseases like obesity, diabetes, heart disease, and cancer. 
A meta-analysis of randomized controlled trials showed that whey protein may reduce circulating C-reactive protein (CRP), a protein made by your liver and sent to your bloodstream during inflammation. 
Another 2019 study done on critically ill patients with ischemic stroke found that whey protein supplementation reduced inflammatory markers after 3 weeks, which could improve their health outcomes. 
How to Take Whey Protein on Keto