Cricket Protein Powder: My Take for Athletes Who Care About the Planet

A 28-year-old CrossFit competitor—let's call him Mark—came to me last month looking frustrated. He'd been hitting PRs consistently, but his environmental science background was gnawing at him. "Rachel," he said, pushing his phone across my desk, "I just calculated my annual whey consumption. The water footprint is insane. There's gotta be a better way." He'd already tried pea and rice blends but hated the texture. Then he showed me a bag of cricket protein powder. "My buddy swears by this stuff. But... bugs? Seriously?"

I'll admit—five years ago, I would've probably wrinkled my nose too. But Mark's question sent me down a research rabbit hole, and honestly? The data surprised me. Insect protein isn't just some crunchy-granola fad. For athletes who genuinely care about their environmental impact—and yes, I'm talking measurable stuff like greenhouse gas emissions and land use—it's worth a hard look. But here's the thing: it's not a perfect one-to-one swap for whey or even plant proteins. You need to know what you're getting into.

What the Research Actually Shows (Spoiler: It's Promising)

Okay, let's geek out for a minute. The first question is always: "Is it even a good protein?" A 2022 randomized controlled trial (PMID: 35092410) compared cricket protein to milk protein in 20 young men. Over a 2-week supplementation period, they found no significant difference in muscle protein synthesis rates. The cricket protein provided about 2.5g of leucine per 25g serving—not as high as whey's ~3g, but enough to trigger MPS for most people. Point being: it's bioavailable and your muscles can use it.

Where insect protein really shines—and this is why Mark was so interested—is the sustainability data. A 2021 meta-analysis published in Global Food Security (doi: 10.1016/j.gfs.2021.100520) compared environmental impacts. Crickets need about 12 times less feed, 2000 times less water, and produce 100 times fewer greenhouse gases than cattle to produce the same amount of protein. Even compared to whey (which has dairy farming upstream), the difference is staggering. For an athlete consuming 50-100g of supplemental protein daily, that footprint adds up fast.

There's also some interesting emerging research on gut health. A pilot study in the Journal of Nutrition (2023;153(1):85-95) with n=40 participants found that cricket powder increased beneficial gut bacteria (Bifidobacterium animalis) while reducing an inflammatory marker (TNF-alpha). The researchers think it's due to the chitin in the exoskeleton acting as a prebiotic. Cool, right? But—and this is a big but—that same chitin can cause digestive issues for some. More on that later.

Dosing, Timing, and the Flavor Reality Check

So you're considering trying it. Here's my practical, in-the-trenches advice.

Dosing: Shoot for 20-30g per serving. That'll get you ~13-20g of actual protein, plus some fat and fiber. Don't expect a 25g scoop to equal 25g of protein like with whey isolate—it doesn't work that way. Always check the label.

Timing: Honestly, I wouldn't make it your immediate post-workout shake if maximum anabolic signaling is your only goal. The leucine content just isn't optimal for that critical window. Where I've had clients succeed is using it for between-meal snacks, in baking (cricket protein brownies are a thing!), or as a later-day shake. One of my endurance athletes, a 35-year-old female triathlete, blends it into her morning oatmeal with berries and peanut butter. The strong flavors mask the earthiness.

The Taste & Texture: Look, I'm not gonna sugarcoat this. It has a distinct, nutty, sometimes slightly grassy flavor. Vanilla or chocolate flavors help. Mixing it only with water? Not recommended. It blends better than some plant proteins (no gritty sand texture), but it's not as smooth as whey hydrolysate. I always tell clients: order a sample pack first. Don't commit to a 2-pound bag on day one.

Brand Mention: I've had the most positive client feedback on Exo Protein (they use cocoa to mask flavor well) and Chirps. I tried a cheaper Amazon generic once—never again. The quality and taste variation is huge in this category.

Who Should Probably Avoid Cricket Protein

It's not for everyone, and that's okay. Here's my shortlist of caution flags:

• People with shellfish allergies: This is the big one. Crickets are arthropods, like shrimp. Cross-reactivity is possible. A 2019 case report in the Journal of Allergy and Clinical Immunology: In Practice (7(8): 2809-2810) documented anaphylaxis to cricket powder in a shellfish-allergic patient. If you're allergic to shellfish, skip it. Full stop.
• Anyone with histamine intolerance or MCAS: Some people report flushing or itching. The chitin may trigger histamine release in sensitive individuals.
• If your sole goal is maximal muscle growth per dollar: Whey or even a quality pea/rice blend is still more cost-effective gram-for-gram of protein.
• The texture/taste sensitive: If you're a picky eater, this might be a bridge too far. And that's fine! Sustainability has many paths.

Your Cricket Protein Questions, Answered

Q: Is cricket protein actually a complete protein?
A: Yes. It contains all nine essential amino acids. The leucine content (the key trigger for muscle building) is moderate—typically 2.2-2.7g per 25g of protein, compared to whey's 3g+. It's complete, but not necessarily optimal for the post-workout "anabolic window."

Q: How does the environmental impact compare to plant proteins?
A: It's generally better than most. A 2017 study in the European Journal of Clinical Nutrition (71(8): 929-934) found cricket farming required less land and water than soy protein cultivation. However, pea protein has a very low footprint too. The race is close, but insects often win on feed conversion efficiency.

Q: Will it make my protein shake taste like bugs?
A: Not like you're licking a lawn, but it has a strong, earthy, nutty flavor. Chocolate or vanilla flavoring helps a lot. Mix it into a smoothie with banana, strong peanut butter, and maybe a dash of cinnamon to mask it.

Q: Is it safe for kids or pregnant women?
A: There's just not enough long-term safety data for me to recommend it confidently for these groups. The NIH's Office of Dietary Supplements hasn't issued guidance on insect protein for pregnant women. I'd stick with more researched options like whey, collagen, or plant blends for now.

The Bottom Line

• For the eco-conscious athlete: Cricket protein is a scientifically valid, complete protein with a dramatically lower environmental footprint than animal-based sources. The sustainability math is compelling.
• For the pure performance seeker: It's a good protein, but whey or even a blended plant protein might still edge it out for post-workout muscle synthesis due to higher leucine content.
• You must consider taste and allergies: The flavor is an acquired taste, and shellfish allergy is an absolute contraindication.
• Start with a sample: Don't buy a huge tub. Try a single-serve pack from a reputable brand like Exo or Chirps first.

Remember, supplements are just that—supplements. They work best alongside a solid whole-food diet and consistent training. Talk to your doctor or a registered dietitian if you have specific health concerns.