The carnivore and high-protein diet: nuance, not extremes

The carnivore diet continues to spark debate as a radical approach centered exclusively on meat and animal fats. While its simplicity can be alluring, real-world results and sustainability require a closer look. We believe that wellness is built on science, real food, nutrient density, and long-term, sustainable habits—not just trends or extremes. Let’s explore the case for high-animal protein consumption with the nuance that true functional health deserves.

Not all protein is created equal—but don't fear it

Let’s clarify one recurring misconception: protein is arguably the most vital nutrient for lifelong health. Beyond staving off hunger, protein is crucial for preserving lean muscle, fueling your metabolic rate, and facilitating every major system in your body. From immune balance to hormone production to tissue and organ repair, animal-based proteins—such as beef, chicken, and eggs—deliver all essential amino acids (EAAs) your body can’t produce itself. These building blocks underpin everything from muscle synthesis and enzyme function to the resilience of your skin, hair, and vital organs, reinforcing protein’s status as an investment in long-term vitality.

According to a 2023 study by Purdue University, animal-based proteins offer superior essential amino acid bioavailability compared to plant-based options—an important consideration for those prioritizing muscle maintenance and overall health (Nutrition Insight, 2023). This aligns with a systematic review and meta-analysis highlighting animal protein’s role in supporting greater gains in lean mass and muscle strength, especially in individuals under 50 (MDPI, 2021).

Compared to whey protein or EAA supplements, whole food proteins are slightly less absorbable gram-for-gram, yet they offer an array of nutrients that no powder or capsule can replicate. For instance, grass-fed beef naturally bundles omega-3s, zinc, iron, B vitamins, and creatine in each serving.

While supplements like EAAs and whey shakes befit certain circumstances—think post-workout refuel or support between meals—they should supplement, not supplant, real food. We see them as tools, vital for convenience but never a replacement for foundational, nutrient-rich meals.

Whole foods first—always

Our central philosophy prioritizes meals rooted in whole, unprocessed ingredients. Real foods don't just deliver protein; they come with supporting nutrients like vitamins and minerals that optimize cellular function. Quality sourcing—grass-fed meats, wild-caught fish, and pasture-raised eggs—means better nourishment and greater nutrient density per meal, core values at Shed.

It’s important not to overlook fiber. A strict carnivore diet eliminates plant foods—and therefore all edible fiber. This can impact digestion, gut health, and disease risk over the long term. Recent research highlights that dietary fibers, such as apple pectin, play a pivotal role in shaping gut microbiota and supporting metabolic health (Microbiome Journal, 2024). A review in The Lancet echoes that higher fiber intake is linked to significantly reduced risks of heart disease, type 2 diabetes, stroke, and colon cancer (Time, 2019). We encourage even protein-forward eaters to keep fibrous foods like berries, greens, or avocados in regular rotation to support healthy digestion and a thriving gut microbiome.

Protein bars might promise convenience, but they often hide unwanted additives, sugar alcohols, and gums that may disrupt digestion. We recommend high-protein snacks with transparent ingredient lists—such as biltong or quality meat sticks—that deliver nutrient density and satiation without unnecessary fillers.

Animal versus plant protein: comparing bioavailability and nutrition

Vegan and vegetarian proteins are increasingly popular, offering ethical and environmental appeal. While a plant-based diet can supply your protein needs, plant proteins are generally lower in bioavailability and often incomplete: they may lack one or more essential amino acids, unlike animal-based options. As explained in a 2023 PubMed review, animal proteins tend to have superior digestibility and bioavailability for optimal human health (PubMed, 2023).

For example:
To obtain the same usable protein from lentils as you would from chicken, you’d need to consume roughly three times the calories.

• 100g chicken breast: ~165 calories, ~31g protein
• 100g cooked lentils: ~116 calories, ~9g protein

Moreover, human studies show animal proteins not only match up in nutrient density but can also increase post-meal energy expenditure and improve blood sugar and lipid responses versus plant proteins (NIH, 2023). While supplementing with EAAs can help, it cannot fully substitute for the nutrient density found in whole animal foods. Additionally, plant-based foods that aren’t fortified may lack certain essentials like vitamin B12, naturally found only in animal products. As ScienceDirect, 2023 discusses, plant-based foods often require careful formulation or fortification to ensure adequate nutrient intake.

While careful planning and supplementation can cover the gaps, animal proteins provide both EAAs and micronutrients in a more concentrated form.

Whey protein 101: how to choose the best option

When considering whey protein, not all sources deliver equal benefits. Prioritize grass-fed whey whenever possible—these contain a higher quality fatty acid profile and generally come from cows not exposed to added hormones or routine antibiotics. Filtration processes also impact quality:

• Whey concentrate, isolate, and hydrolysate all differ in their degree of processing.
• Isolates and hydrolysates, while more refined and expensive, remove many of the natural fats and co-factors present in raw milk.

The key perspective: use protein powders as a supplement to, rather than a replacement for, real food. If you find yourself relying on multiple shakes per day, it could be a signal to revisit your meal planning and prioritize whole-food protein sources. Fortified bars and drinks provide targeted support but shouldn’t crowd out nutrient-rich meals built on real foods.

Key considerations for protein, functional nutrition, and supplementation

Functional health means meeting all of your nutritional needs through an evidence-driven, personalized approach. At Shed, we see the best outcomes when members blend high-quality protein sources with ample fiber, targeted supplementation, and consistent support.

• Metabolism and energy benefit from adequate protein, fiber, and nutrient-rich foods.
• For those with specialized needs, like hormone support or metabolic reset, compounded medications and supplement bundles built by pharmacies regulated at the state level may be warranted. These solutions harness pharmaceutical-grade ingredients and can address issues unmet by generic therapies. Shed works closely with partner pharmacies to ensure custom-tailored, high-quality options.
• Innovations in functional nutrition include supplement packages formulated with amino acids, B vitamins, and NAD⁺ precursors to bolster metabolic and cognitive function.
• Consultations with licensed healthcare professionals or trained nutritionists help you avoid unwanted interactions with medications and personalize your nutrition plan for sustainable performance.

Additionally, telehealth now allows for ongoing guidance, digital coaching, and access to personalized supplement plans—meaning expert help is available no matter your location.

The takeaway

Whole food protein sources—grass-fed meats, eggs, dairy (such as Greek yogurt), seafood—are foundational for robust health. While quality whey and amino acid supplements can lend support as needed, they shouldn't take the place of real, nutrient-dense, and balanced meals. Intentional eating—combining high-quality animal proteins with fiber-rich foods, mindful choices around snack options, and a focus on balance over extremes—supports the healthiest, most sustainable results.

If you're exploring animal-based nutrition or simply aiming to boost your protein intake, Shed provides guidance that honors both science and sustainability. Our programs offer support, education, and access to trusted supplements should you need extra help on your health journey.