Protein is for everyone, but what are the best protein powders?
Protein powders are often marketed toward athletes, but many people—including those focused on cancer prevention and reducing recurrence risk—are now asking whether protein supplements are right for them.
I often hear questions like:
✔ What do you think about XYZ protein powder/shake?
✔ Which protein powder is the safest if I want to avoid additives?
✔ Are there clean, plant-based options that are low in heavy metals?
These are important questions, especially for those on a cancer prevention journey or working to reduce the risk of recurrence.
Getting enough high-quality protein is essential for maintaining muscle mass, supporting the immune system, and promoting healing.
However, not all protein powders are created equal.
Many contain unnecessary added vitamins, minerals, and synthetic ingredients that may not be needed and, in some cases, may even interfere with certain cancer treatments or long-term health.
This blog post will break down:
✔ What protein is and how to calculate your personal protein needs
✔ How to choose the cleanest, most beneficial protein powders
✔ A deep dive into popular protein powder brands and their safety
If you’re looking for the best way to meet your protein needs while supporting overall health and cancer prevention, read on.
What is protein?
Protein is an essential nutrient that everyone needs every day.
Protein, along with carbohydrates and fats, is considered to be a macronutrient because you need more of these every day than the micronutrients like vitamins and minerals.
Plus, it’s these macronutrients that contribute to our daily need for energy.
The protein compound itself is made from several building blocks called amino acids. There are over 20 different amino acids, 9 of which are considered to be essential and must be consumed daily.
That’s because you don’t store excess protein and amino acids in your body, so you need a constant supply of them.
Protein sources that contain all nine essential amino acids are called complete proteins, and those that may be low in one or two are called incomplete proteins.
Protein is so important for good health that your body naturally contains over 10,000 different proteins.
Protein is critical for all parts of your body including your muscles, bones, skin, hair, enzymes, blood, hormones, etc.
Protein helps with so many functions including promoting bone and muscle mass and strength, healing burns and wounds, and having a strong immune system.
Some studies show that consuming enough protein each day can help you stay fuller longer, and may help with managing weight.
How much protein do you need every day?
An average person needs a minimum of 0.8 grams of protein for every kg of body weight.
This means that if you weigh 70 kg (154 lb), you need a minimum of about 56 grams of protein every day.
If you weigh 90 kg (198 lb), then you need a minimum of about 72 grams of protein every day.
These are the minimum requirements for most people, and some of us need more protein each day. For example, people who are pregnant or breastfeeding, and those who have difficulty gaining or keeping on weight, such as some older adults or those with HIV/AIDS, may benefit from additional protein.
If you are an athlete or are very physically active, you need more nutrients for energy—including more protein for recovery.
Research shows that eating high-quality protein within two hours after exercise can enhance muscle repair and growth. Athletes should aim for 1.2-2.0 grams of protein per kilogram of body weight every day.
This means that a 70 kg (154 lb) athlete needs 84-140 grams of protein every day, while a 90 kg (198 lb) athlete needs 108-180 grams of protein every day.
Science Fact:
According to the Office of Dietary Supplements, high-protein diets (e.g., those that have two to three times the recommended daily allowance of protein) seem to be safe. Recent research shows that high-protein diets don’t increase the risk of kidney stones, kidney function, dehydration, nor do they negatively impact bone health.
How much protein is in food?
When thinking of protein-rich foods, you may think of meat, eggs, seafood, and dairy. These are some of the foods that contain the highest amounts of protein.
But did you know that protein is also found in many plant foods including legumes, nuts, seeds, and grains—and there is even protein in vegetables and fruit?
Here is a list of the amount of protein per serving in a few higher-protein foods:
- 33 g protein in 4 oz of sirloin steak
- 30 g protein in 4 oz of grilled sockeye salmon
- 28 g protein in 4 oz skinless chicken thigh
- 21 g protein in 4 oz tempeh (fermented soybean)
- 18 g protein in 1 cup of cooked lentils
- 12 g protein in 2 eggs
- 8 g protein in 8 oz milk
- 6 g protein in 1 oz of dry roasted almonds
Animal sources of protein are considered to be complete proteins because they contain all 9 essential amino acids.
Some plant-based proteins are also considered to be complete, like soy, quinoa, and chia seeds.
However, in order to get complete protein from other plant sources that may lack one or more amino acids, simply mix up your diet by eating a variety of plant foods every day to get enough of all of your essential amino acids.
Another bonus is that eating more plant-based foods can be good for your health because plants contain a variety of nutrients (like fiber), and they don’t contain cholesterol.
Not everyone gets the right amount of protein from food. Some who experience food insecurity, have certain dietary restrictions, or malnutrition often do not get enough protein.
Others may get more than enough protein, especially if they eat a lot of animal-based foods. Many people can get enough protein by eating a variety of nutritious foods throughout the day.
However, as with any nutrient, if you aren’t able to get enough from your diet, you may benefit from supplementation.
Choosing the right protein powder for you
Protein powders are convenient sources of protein and often have added vitamins, minerals, sweeteners, and other ingredients.
Different protein powders may contain protein from several different sources, and the amount of protein per scoop can vary between products.
In the U.S., nutritional supplements—including protein powders—are not regulated. Some protein powders have been found to contain contaminants like heavy metals.
These are the reasons why it’s important to read the nutrition labels and get a recommendation for a high-quality product from a healthcare professional that you trust before you change your supplementation regimen.
Here is a brief overview of some of the most common types of protein powders.
Pea protein powder
Pea protein powders can be used by those who avoid dairy and soy. Pea protein is rich in eight of the nine essential amino acids, so it has low amounts of just one amino acid (methionine). Pea protein can be mixed with rice or animal-based proteins to provide a complete protein.
Pea protein powder is generally considered a safe and beneficial protein source. It is a high-quality, plant-based protein that provides essential amino acids, particularly branched-chain amino acids (BCAAs), which support muscle maintenance and recovery.
Unlike dairy-based protein powders, pea protein is free from hormones and growth factors that may influence cancer risk, making it a preferred choice for those looking to minimize potential hormone-related concerns. Additionally, pea protein is hypoallergenic and easy to digest, making it suitable for individuals with food sensitivities.
Research does not indicate any cancer-promoting effects from pea protein, and its high fiber and antioxidant content may even offer protective benefits. To ensure safety, choosing an organic, non-GMO brand that tests for heavy metals and contaminants is recommended.
Brown rice protein powder
Brown rice protein powder is generally considered a safe and effective plant-based protein option. It provides a good source of amino acids, especially when combined with other plant proteins like pea protein to form a complete protein profile.
Unlike dairy-based protein powders, brown rice protein is free from hormones and growth factors that may raise concerns for hormone-sensitive cancers. However, one potential issue with brown rice protein is its risk of heavy metal contamination, particularly arsenic, which rice plants can absorb from the soil.
To minimize this risk, it’s important to choose high-quality, third-party-tested brands that ensure low levels of heavy metals.
Some people also worry about anti-nutrients like phytic acid, which may slightly reduce mineral absorption, but this is not typically a major concern with a balanced diet.
Overall, brown rice protein powder is a well-tolerated, hypoallergenic, and plant-based alternative that can be a safe addition to a cancer thriver’s nutrition plan when sourced from reputable brands.
Hemp protein powder
Hemp protein is low in two essential amino acids (lysine and leucine), however it does contain some of the essential omega-3 fatty acids.
Hemp protein powder is considered a safe and nutritious option due to its anti-inflammatory, high-fiber, and plant-based properties.
Unlike some animal-based protein powders, hemp protein is free from hormones, antibiotics, and growth factors, which may be a concern for hormone-sensitive cancers.
Additionally, hemp is rich in omega-3 fatty acids and antioxidants, which may help support immune function and reduce inflammation—an important factor in cancer recovery.
Hemp protein is also a complete protein, meaning it contains all nine essential amino acids needed for muscle repair and overall health.
Some concerns exist about hemp’s relation to the cannabis plant, but hemp protein does not contain THC (the psychoactive compound in marijuana) and is completely legal and safe.
As with any plant-based protein powder, it’s best to choose organic, non-GMO brands that test for contaminants like heavy metals to ensure quality and purity.
Overall, hemp protein is a highly digestible, nutrient-rich option that can be a valuable part of a healthy diet.
Pumpkin seed protein powder
Pumpkin seed protein powder is considered a safe and highly nutritious plant-based protein option.
It is naturally rich in zinc, magnesium, and antioxidants, which support immune function, reduce inflammation, and promote overall health.
Unlike dairy-based protein powders, pumpkin protein is free from hormones and growth factors that may be linked to hormone-sensitive cancers.
Additionally, pumpkin seeds contain plant compounds like lignans, which have been studied for their potential anti-cancer properties, particularly in breast and prostate cancers.
One potential downside is that pumpkin seed protein is lower in certain essential amino acids, like lysine, so it is often best when combined with other plant proteins, such as pea or rice protein, for a more balanced amino acid profile.
Since it is minimally processed and naturally free from common allergens, pumpkin seed protein is an excellent anti-inflammatory, gut-friendly, and immune-supportive protein choice for those looking to support their health.
Chia seed protein powder
Chia seed protein powder is considered a safe and nutrient-dense plant-based protein option. Chia seeds are naturally rich in omega-3 fatty acids, fiber, antioxidants, and essential minerals like calcium and magnesium, which can support immune function, reduce inflammation, and promote overall health.
Unlike dairy-based protein powders, chia protein is free from hormones and growth factors that may be a concern for hormone-sensitive cancers.
Additionally, chia seeds contain lignans and polyphenols, plant compounds that have been studied for their potential anti-cancer properties.
One potential drawback is that chia seed protein is lower in certain essential amino acids, such as lysine, so it may be beneficial to combine it with other plant proteins to ensure a well-rounded amino acid profile.
Since chia protein is easily digestible, hypoallergenic, and minimally processed, it is an excellent choice for those looking for a clean, anti-inflammatory, and gut-friendly protein source.
Whey or casein protein powder
Whey and casein are made from milk and should be avoided if you are allergic, sensitive to, or otherwise avoiding dairy.
These animal-based proteins contain all of the essential amino acids we need as humans. The difference between whey and casein is that whey is water-soluble and is absorbed more quickly than casein.
Some people choose to avoid dairy-based protein powders like whey because of concerns about dairy’s potential link to certain cancers. Research suggests that high dairy consumption may be associated with an increased risk of hormone-sensitive cancers, such as prostate and breast cancer.
One reason for this is that dairy naturally contains insulin-like growth factor 1 (IGF-1), a hormone that promotes cell growth and has been linked to cancer progression in some studies.
Additionally, conventional dairy products may contain hormones and antibiotics that could disrupt the body’s natural hormone balance.
While the research is not conclusive and varies depending on the type and amount of dairy consumed, some cancer thrivers choose to minimize or eliminate dairy to reduce potential risks and opt for plant-based protein powders instead.
Collagen protein powder
Collagen is the most common protein naturally found in your body. It’s essential for the structure of your bones, skin, muscles, tendons, and cartilage.
Collagen supplements, including protein powders, are animal-based.
Collagen’s protein powder safety for cancer thrivers is still being explored.
Most collagen supplements come from bovine (cow), marine (fish), or porcine (pig) sources.
While collagen itself is not known to promote cancer, some concerns exist regarding its potential to support cancer cell growth, as collagen plays a role in tissue repair and cellular signaling.
Some research suggests that certain types of collagen may be involved in tumor progression, particularly in aggressive cancers where the extracellular matrix (which collagen helps form) influences cancer cell behavior.
However, this does not mean that dietary collagen directly causes or worsens cancer.
Since collagen is not a complete protein—it lacks essential amino acids like tryptophan—it may be best used in combination with other protein sources for a balanced diet.
If choosing collagen, opting for high-quality, grass-fed, or marine-sourced options with third-party testing for contaminants can help ensure safety.
As always, consult with your healthcare team before adding collagen supplements to your routine.
Soy protein powder
Soy is one of the plants that are high in protein and contain all of the essential amino acids (it’s a complete protein). Soy-based protein powders are a popular choice for people who avoid dairy.
However, most soy protein powders on the market are made from soy protein isolate, rather than whole soy products. Soy protein isolate is a highly processed form of soy in which the protein is extracted and separated from the rest of the soybean, removing most of the fiber, fats, and other nutrients.
This results in a product that is at least 90% protein by weight, making it a concentrated source of protein. Some individuals prefer to avoid soy protein isolate because it undergoes significant processing and may contain trace amounts of hexane, a solvent used in extraction.
If you’re looking for whole soy-based protein powders, they are hard (impossible?) to find.
Studies indicate that whole soy foods (eg. edamame, tempeh, etc.), not soy protein isolate, may help reduce the risk of breast cancer recurrence and improve survival rates, especially when consumed as part of a balanced diet.
Soy protein isolate is a processed form of soy, often found in protein powders and processed foods. Some research suggests that highly concentrated soy isolates may act differently in the body compared to whole soy foods, though the evidence is still inconclusive.
For cancer thrivers, it may be best to focus on whole soy sources—like tofu, tempeh, and edamame—rather than heavily processed soy isolates.
Creatine and Carnitine supplements
Creatine and carnitine are both popular supplements that play distinct roles in energy metabolism and muscle function, but their impact on cancer risk differs.
Creatine is naturally found in muscle tissue and helps with short bursts of energy and muscle recovery, making it a common supplement for athletes. Research does not suggest a link between creatine and cancer, and some studies even suggest that creatine may have protective effects against muscle wasting (cachexia), which can be a concern for cancer thrivers.
This is a popular supplement used to enhance muscle strength and recovery, but its safety in relation to cancer is a common concern. Current research does not indicate that creatine supplementation increases cancer risk. In fact, creatine is a naturally occurring compound found in certain foods like red meat and fish.
However, it is important to choose high-quality, third-party-tested creatine monohydrate to avoid contamination with heavy metals or other harmful additives.
Carnitine, on the other hand, is involved in fat metabolism and energy production, helping transport fatty acids into cells.
This is a compound that plays a key role in energy metabolism, helping transport fatty acids into cells to be used for energy. While carnitine supplements are commonly used for muscle recovery, heart health, and fat metabolism, their safety in relation to cancer is a topic of debate.
While carnitine itself is not directly linked to cancer, some studies suggest that high levels of L-carnitine—particularly from red meat consumption—may be linked to increased levels of trimethylamine-N-oxide (TMAO), a compound associated with a higher risk of cardiovascular disease and possibly cancer.
However, research is not conclusive, and carnitine itself has not been directly linked to cancer growth.
For cancer thrivers, it is important to prioritize whole food sources of carnitine (like fish, poultry, and plant-based options) over excessive supplementation.
For those focused on cancer prevention and recurrence prevention, understanding these differences and choosing high-quality, third-party-tested supplements—or prioritizing whole food sources—is key to making informed health decisions.
What about protein powders with multiple ingredients?
Some protein powders contain a blend of different protein sources, combining plant-based or animal-based ingredients to create a more balanced amino acid profile.
These multi-source protein powders often aim to provide a complete protein by mixing complementary proteins, such as pea and rice protein or whey and casein.
While this can enhance digestibility and nutritional benefits, it’s important to check the ingredient list for additives, artificial sweeteners, or heavy metals, especially for those focused on cancer prevention and recurrence prevention.
Choosing a high-quality, third-party-tested protein blend can help ensure safety and effectiveness for your health goals.
Orgain protein powders
Orgain protein powders are popular plant-based supplements that emphasize organic ingredients and exclude common allergens like dairy, soy, and gluten.
However, concerns have been raised regarding the presence of heavy metals in such products. A recent report by the Clean Label Project found that plant-based protein powders, including some from Orgain, contained higher levels of heavy metals like lead and cadmium compared to non-plant-based products.
Additionally, in December 2024, Orgain issued a recall for a batch of its 30g Plant Protein Complete Protein Powder due to undeclared peanut allergens, which the FDA classified as a Class I risk—the highest level—indicating a significant health hazard.
While Orgain asserts that its products undergo rigorous testing to meet safety standards, cancer thrivers should consult with healthcare professionals to determine if these protein powders align with their individual health needs.
Truvani
Truvani’s protein powders are crafted from organic, plant-based ingredients, including pea protein, pumpkin seed protein, chia seed protein, and natural flavors like vanilla and cocoa.
These components are free from common allergens such as soy, dairy, and gluten, making them suitable for individuals with dietary sensitivities.
Truvani emphasizes the purity of their products by excluding artificial additives, preservatives, and sweeteners, opting instead for natural alternatives like monk fruit extract.
While these choices align with a health-conscious approach, it’s important to note that plant-based proteins can naturally contain trace amounts of heavy metals, including lead and cadmium, due to soil absorption.
Truvani acknowledges this and conducts rigorous sourcing and testing to ensure their ingredients have low levels of these elements.
However, independent testing has detected measurable amounts of lead in some of their products, which may be a consideration for cancer thrivers aiming to minimize exposure to heavy metals.
As always, it’s advisable to consult with a healthcare professional to determine if this protein powder aligns with your individual health needs.
Ora Organic’s So Lean & So Clean
So Lean & So Clean protein powder is a plant-based protein powder that delivers 21 grams of protein derived from a blend of organic ingredients, including pea, brown rice, sacha inchi, amaranth, and sprouted quinoa.
This combination ensures a complete amino acid profile, essential for muscle repair and overall health.
Additionally, the product is free from artificial sweeteners, with flavors like Vanilla Chai being a favorite among my clients. The powder also includes a blend of fruits and vegetables, contributing antioxidants and micronutrients.
Some users have noted that Ora Organic’s protein powder is third-party tested, which provides assurance regarding its quality.
Clean Simple Eats
Clean Simple Eats’ Simply Vanilla Protein Powder is primarily composed of grass-fed whey protein isolate, mixed with ingredients such as xylitol, non-fat dry milk, natural vanilla flavor, prebiotic isomalto-oligosaccharide (IMO), coconut MCT oil powder, xanthan gum, sunflower lecithin, organic stevia leaf extract (Reb A), sea salt, and organic monk fruit.
Given its dairy-based components, individuals on a cancer journey might choose to avoid such products due to concerns about dairy consumption and cancer risk.
Some studies have suggested a potential link between high dairy intake and an increased risk of certain cancers, such as liver and breast cancer.
However, the evidence is not conclusive, and other research indicates that dairy products may have protective effects against cancers like colorectal cancer.
Therefore, it’s essential for cancer thrivers to consult with their healthcare providers to determine whether dairy-based protein supplements align with their individual health considerations.
Garden of Life
Garden of Life protein powders are popular plant-based supplements known for their organic and non-GMO ingredients.
However, concerns have been raised regarding the presence of heavy metals such as lead, cadmium, and arsenic in some of their products.
Independent studies, including those by the Clean Label Project, have detected measurable levels of these metals in various protein powders, with plant-based products often showing higher concentrations.
In response, Garden of Life has implemented rigorous testing protocols to ensure their products meet safety standards, adhering to limits such as less than 4 micrograms of lead per serving.
While these measures aim to minimize potential risks, it’s important to note that chronic exposure to heavy metals has been linked to health issues, including cancer.
Therefore, cancer thrivers should consult with healthcare professionals to determine if these protein powders align with their individual health needs.
Optimum Nutrition
Optimum Nutrition’s Gold Standard 100% Whey Protein Powder is a dairy-based supplement primarily composed of a protein blend that includes whey protein isolate, whey protein concentrate, and hydrolyzed whey protein.
Additional ingredients are natural and artificial flavors, lecithin (from sunflower and/or soy), cellulose gum, xanthan gum, salt, and sweeteners such as sucralose and acesulfame potassium.
For individuals on a cancer journey, the inclusion of dairy-based products like whey protein may raise concerns. Some studies have suggested a potential link between high dairy consumption and an increased risk of certain cancers, such as liver and breast cancer.
For instance, research indicates that for each 50g/day intake of dairy products, the risk of liver cancer increases by 12% and breast cancer by 17%.
Conversely, dairy consumption has been associated with a decreased risk of colorectal cancer, highlighting the complex relationship between dairy intake and cancer risk.
Given these mixed findings, cancer thrivers should consult with their healthcare providers to determine whether incorporating dairy-based protein supplements like Optimum Nutrition’s whey protein aligns with their individual health considerations and dietary preferences.
Arbonne
Arbonne’s protein powders are plant-based, utilizing ingredients such as pea protein, rice protein, and cranberry protein.
The company emphasizes its commitment to quality by excluding over 2,000 potentially harmful ingredients from its formulations.
However, concerns have been raised regarding the presence of heavy metals in plant-based protein powders.
A study by the Clean Label Project found that many protein powders contained contaminants like lead, arsenic, cadmium, and mercury, which have been linked to various health issues, including cancer.
Arbonne asserts that its products undergo rigorous third-party testing to ensure heavy metal levels are well below established safety thresholds.
Despite these assurances, some nutrition experts have criticized Arbonne’s products for containing thickening agents, which may cause digestive discomfort.
Given these considerations, cancer thrivers should consult with their healthcare providers to determine if Arbonne’s protein powders align with their individual health needs.
KOS
KOS protein powders, known for their plant-based formulations, have faced scrutiny regarding their safety for cancer thrivers due to the detection of contaminants in their products.
Notably, the Environmental Research Center (ERC) filed notices in 2020 and 2023, alleging that several KOS products contained elevated levels of lead, cadmium, and perfluorooctanoic acid (PFOA), a type of per- and polyfluoroalkyl substance (PFAS) linked to cancer and other health issues.
These contaminants are concerning, as heavy metals like lead and cadmium, along with PFAS compounds, have been associated with increased cancer risks.
While KOS emphasizes the use of organic and natural ingredients, these findings highlight the importance of rigorous third-party testing to ensure product purity.
Cancer thrivers considering KOS protein powders should consult with their healthcare providers and may want to seek out products that have been independently verified for the absence of harmful contaminants.
Eniva
Eniva’s Natural Power 100% Grass Fed Whey Protein Powder is marketed as a high-quality protein supplement, featuring 25 grams of whey protein per serving, derived from grass-fed cows, and free from artificial ingredients, soy, and gluten.
While these attributes suggest a commitment to purity, it’s important to consider broader concerns associated with protein powders.
Studies have identified potential contaminants, such as heavy metals, in various protein supplements.
For instance, research has detected arsenic, cadmium, lead, and mercury in some products, with certain plant-based powders showing higher concentrations.
However, a human health risk assessment indicated that exposure to these metals from protein powder consumption does not increase non-carcinogenic risk to consumers.
Given these findings, it’s advisable for consumers, especially cancer thrivers, to choose protein powders from reputable manufacturers that conduct third-party testing to ensure their products are free from harmful contaminants.
What about pre-made protein shakes?
Pre-made protein shakes have become a popular and convenient option for those looking to increase their protein intake without the hassle of mixing powders. Many cancer thrivers turn to these shakes for quick nutrition, muscle support, and energy during recovery.
However, not all protein shakes are created equal, and some may contain ingredients that raise concerns, such as artificial sweeteners, emulsifiers, preservatives, or heavy metals from contaminated protein sources.
Additionally, the protein source itself—whether plant-based or animal-based—can impact its safety and suitability for cancer thrivers.
While some pre-made shakes are made with clean, whole-food ingredients, others may include additives, inflammatory oils, or excessive sugars, which could negatively impact overall health.
When choosing a protein shake, it’s essential to look for high-quality, third-party-tested brands that use minimal, non-inflammatory ingredients and align with individual health goals.
Orgain
Orgain protein shakes are a widely available plant-based option that many cancer thrivers consider for convenient nutrition. They are made with organic pea protein, brown rice protein, and chia seed protein, providing a complete amino acid profile without the hormones or antibiotics found in some dairy-based protein powders.
Additionally, Orgain shakes are certified organic and free from soy, gluten, and artificial sweeteners, which may make them a safer choice for those looking to avoid inflammatory ingredients.
However, some Orgain shakes contain natural flavors, gums (such as guar gum), and erythritol (a sugar alcohol), which may cause digestive discomfort for some individuals.
Another consideration is that brown rice protein can sometimes contain trace amounts of heavy metals, so choosing a third-party-tested product is essential.
While Orgain can be a nutrient-dense, plant-based protein option, cancer thrivers may prefer simpler, whole-food-based protein sources if they wish to avoid certain additives.
Kate’s Farm
Kate’s Farm protein shakes are often considered a high-quality, plant-based option for cancer thrivers due to their organic, clean ingredient profile.
They contain a blend of pea protein and organic brown rice protein, providing a complete amino acid profile without the hormones, antibiotics, or inflammatory compounds found in some dairy-based protein shakes.
Additionally, Kate’s Farm products are free from common allergens like dairy, soy, and gluten, making them a well-tolerated choice for individuals with sensitive digestion.
One potential concern is that brown rice protein can sometimes contain trace amounts of heavy metals, though Kate’s Farm emphasizes third-party testing to ensure purity.
Unlike many pre-made shakes, Kate’s Farm formulas also include organic coconut oil and MCTs (medium-chain triglycerides), which may support energy levels and gut health.
With no artificial sweeteners or preservatives, these shakes are a safe, nutrient-dense choice for those seeking a clean, plant-based protein source.
Core Power
Core Power protein shakes, made by Fairlife, are dairy-based protein shakes that use ultrafiltered milk to provide a high-protein, low-lactose option.
While they offer a complete amino acid profile and are rich in whey and casein proteins, cancer thrivers may have concerns about dairy’s potential role in hormone-sensitive cancers.
Dairy naturally contains insulin-like growth factor 1 (IGF-1), a hormone that has been linked to cell growth and, in some studies, an increased risk of certain cancers, particularly prostate and breast cancer.
Additionally, while Core Power is filtered to remove some sugars and lactose, it still contains natural and added sugars, which some individuals prefer to limit for overall health.
Another consideration is that conventional dairy may contain traces of hormones or antibiotics, although Fairlife emphasizes high-quality sourcing and filtration.
If choosing Core Power, cancer thrivers may want to opt for occasional use and prioritize organic, hormone-free dairy sources when possible, or consider plant-based alternatives if avoiding dairy due to inflammation or hormone concerns.
OWYN
OWYN (Only What You Need) protein shakes are generally considered a safe and clean plant-based protein option for cancer thrivers.
They contain a blend of pea, pumpkin seed, and flaxseed protein, which provides a complete amino acid profile without the hormones or growth factors found in dairy-based protein powders like whey.
Additionally, OWYN shakes are free from common allergens (like dairy, soy, and gluten), making them a well-tolerated choice for those with food sensitivities.
Flaxseed in the formula provide lignans, which have been studied for their potential anti-cancer properties, particularly in hormone-sensitive cancers.
However, some OWYN products contain natural flavors and stevia, which some individuals prefer to avoid.
While these ingredients are generally recognized as safe, those looking for a completely whole-food-based protein shake may opt for a homemade smoothie using unflavored plant protein, fruits, and vegetables.
Overall, OWYN protein shakes can be a convenient, nutrient-dense, and dairy-free option for those seeking a clean and balanced protein source.
Jocko Mölk
Jocko Mölk protein shakes are whey-based protein shakes that emphasize high-quality, grass-fed whey protein isolate, which is often considered a cleaner dairy option compared to conventional whey.
Since whey protein is a complete protein rich in essential amino acids, it can support muscle maintenance and recovery, which is beneficial for cancer thrivers looking to maintain strength.
However, whey protein naturally contains insulin-like growth factor 1 (IGF-1), a hormone that has been linked in some studies to increased cancer cell growth, particularly in hormone-sensitive cancers like breast and prostate cancer.
While the research on whey protein and cancer risk is not conclusive, some individuals prefer to avoid dairy-based proteins for this reason.
Jocko Mölk also contains probiotics for gut health, but some formulas include artificial sweeteners like sucralose, which some cancer thrivers may choose to limit due to potential concerns about gut microbiome effects and inflammation.
If opting for Jocko Mölk, choosing unsweetened or naturally sweetened varieties and monitoring personal tolerance to dairy may be best.
Those looking to avoid potential dairy-related risks might consider high-quality plant-based protein alternatives instead.
Final thoughts
Protein is a key part of every nutritious, health-promoting eating style.
Meeting your personal protein needs is essential to good health. Protein is found in many foods—not only animal-based foods—and many people can meet their protein needs without supplementing without protein powders.
However, there are some people who need more protein than others (e.g., athletes, recovering from injury).
If you think you may need a professional nutrition assessment or to consider starting or changing your supplementation regimen, consult a registered dietitian who can help.
Looking for higher-protein recipes or meal plans?
Want to ensure you’re getting enough quality protein to meet your health goals?
Need an expert review of your nutrition or supplement regimens?
Schedule an appointment with me today to see if my dietitian services can help you.
-Caitlin Russell MS RDN
References
Protein and the athlete — How much do you need? Eat Right. https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete
Cleveland Clinic. (2021, January 29). 13 of the best vegetarian and vegan protein sources. Health Essentials. https://health.clevelandclinic.org/13-of-the-best-vegetarian-and-vegan-protein-sources/
Harvard T. H. Chan School of Public Health. (n.d.). Collagen. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/collagen/
Harvard T. H. Chan School of Public Health. (n.d.). Protein. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Harvard T. H. Chan School of Public Health. (n.d.). Workout supplements. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/workout-supplements/
Hunnes, D. (n.d.). The case for plant based. UCLA Sustainability. https://www.sustain.ucla.edu/food-systems/the-case-for-plant-based/
Medical News Today. (2018, September 18). What are the benefits of protein powder? https://www.medicalnewstoday.com/articles/323093
Office of Dietary Supplements. (2022, June 2). Dietary supplements for exercise and athletic performance. National Institutes of Health. https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
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