Looking for the best protein powder for women? While the majority of protein supplements have previously been designed with male exercisers in mind, many brands have responded to the market gap by creating female-specific products.
Protein plays a crucial role in the body. It’s essential for muscle building and tissue repair, as well as maintaining good skin health, balancing hormones, and supporting immunity and metabolism. Some benefits of protein apply specifically to women. For example, this nutrient is involved in building and shedding the lining of the womb. Not to mention, protein is particularly important when you are pregnant or breastfeeding.
At the same time, hitting your daily protein requirements is not always easy, especially in between work, childcare and hobbies. But that’s where protein powders step in, providing an easy and convenient way to boost your intake of this crucial nutrient, no matter how busy your life gets. Unlike our general guide to the best protein powder, this guide contains products specifically with women in mind. From digestive-friendly options to metabolism-supporting ingredients, read on for our tried and tested round-up.
The best protein powder for women, tried and tested
If you’re worried that adding protein powder to your diet will make you ‘bulky’, Innermost’s The Lean Protein could be a great option to set your mind at ease. This particular product is crafted for those looking to slim down, and contains ingredients to support fat metabolism. It is also formulated to reduce cravings and maintain energy levels.
A single serving of The Lean Protein contains an impressive 29g of protein and 1g of inulin (a type of dietary fiber). It also contains 750mg Acetyl L-Carnitine, a non-essential amino acid necessary for transporting fat to the body’s power-generating mitochondria. Without it, we wouldn’t be able to use fat effectively as a source of energy. Other ingredients include 500mg Pomegranates, 500mg Yerba Mate and 250g Bilberries. All of these ingredients have been linked to weight management and improved glucose control.
Innermost The Lean Protein is suitable for vegetarians, as well as being GMO free, gluten free, soy free, halal and low sugar. Overall, it’s one of the best protein powders we’ve tasted. There’s no artificial taste, it’s creamy and it blends extremely well.
MyProtein’s Impact Whey Protein is certified by Labdoor, the independent supplement testing company, for quality and value. Available in 0.55 lb, 2.2 lb, 5.5 lb and 11 lb bags, and frequently discounted on the MyProtein website, it’s one of the most wallet-friendly items in our round-up.
Bear in mind that the powder is made from whey concentrate, rather than isolate, which tends to have a slightly lower protein content (up to 80% protein by weight, compared with 90% from isolate) and slightly higher amounts of carbohydrates and fats. It can also be slightly harder to digest than whey isolate. Having said this, at just 3g of carbohydrate per 25g serving, MyProtein Impact Whey is pretty on par with most of the whey isolates in this guide. It also includes 3.6g of glutamine and all the essential amino acids, including 4.5g of BCAAs.
Impact Whey Isolate does contain natural and artificial flavoring, as well as sweeteners. However, we found it holds its own with water or milk, and there are a huge array of flavors to choose from. Our favorites include strawberry, chocolate brownie and sticky toffee pudding, but it’s worth buying a few smaller packets to find one you like.
For those watching their calorie intake, Misfits Protein Powder comes in at just over 100 calories per serving whilst still packing in 20g of plant-based protein (a combination of pea and sunflower).
But what really sets this powder apart from other plant-based options is that it provides 3g of dietary fiber, as well as 6.5mg iron (36% of your daily value) and 3mcg vitamin B12 (125% DV). The latter is especially important for those following a vegan diet, as vitamin B12 is mostly found in animal products such as meat and eggs. One daily serving could therefore save you having to take an additional B12 supplement.
Better still, the packaging is also biodegradable and even the ink used is eco-friendly. Misfits works with Climate Partner to offset its emissions and aims to be plastic-free by the end of 2022 too.
The powder has a good level of sweetness and a pleasant, subtle flavor that works well with a wide range of ingredients. We tried the chocolate flavor, which was rich without being too sickly. However, we found it didn’t blend all too easily, so you may need to invest in the best protein shaker to make sure it’s well mixed before serving.
If you’re looking to support skin, hair and nail health, you might want to opt for a collagen supplement over a whey or plant-based protein powder. In this case, Vital Proteins’ Collagen Peptides provides 20g collagen per serving, as well as 80mg hyaluronic acid and 100% of your daily value of vitamin C.
So what is collagen good for? According to a meta-analysis published in the International Journal of Dermatology (opens in new tab), hydrolyzed collagen supplementation could support skin hydration, elasticity and wrinkles. These findings were consistent across 19 different studies.
Vital Proteins claims the powder can dissolve in hot or cold liquids, including coffee and smoothies. We found it worked really well in hot beverages, but there was definitely an odd taste if we just mixed it with cold water, despite it being ‘unflavored’. You also need to give it a good stir if you’re using it in hot drinks to make sure it doesn’t come clumpy. But rest assured, it does dissolve completely.
Being made from bovine hide collagen peptides, this powder is unsuitable for vegetarians, although Vital Proteins do offer a marine collagen alternative if you’re pescatarian. However, a draw is that it’s available in 5 oz, 9.33 oz, 20 oz containers, as well as portable stick pack versions that are easy to take on holiday or to work.
If you’re after a clean, plant-based protein powder that’s free from ingredients you can’t pronounce, then Vega Protein Made Simple is a great option. The powder contains just five ingredients: pea protein, organic cane sugar, coconut cream powder, natural flavors and sea salt.
Despite containing real sugar, the flavor isn’t too sweet or sickly. We tried out the dark chocolate flavor, and although it wasn’t quite as rich as we would have liked, it was really natural tasting and the mixability was fantastic, both with liquid and stirred into oatmeal. But we think this protein really excels when added to smoothies. Try blending it up with a cup of almond milk, half a banana and a few ice cubes.
Admittedly, the protein content per serving isn’t as high as other brands, at just 15g per serving. However, you could add an extra half scoop if you wanted a bigger protein hit. There’s so much to like about this simplistic powder, but it’s frustrating that most retailers only sell it in 9.2 ounce containers (10 servings). However, the vanilla and chocolate flavor are available in XL tubs, which will last you 38-39 servings. If you prefer the strawberry banana or caramel toffee flavors, however, you’ll have to settle for the smaller container.
Featuring 22 raw and organic sprouts, Garden of Life Raw Organic Protein Powder is a great source of complete protein, including all the essential amino acids your body needs to build lean muscle.
Not only this, it contains gut-friendly probiotics and digestive enzymes, which break down our food into nutrients so our bodies can absorb them. This makes it a great choice for women with IBS or gut problems. It also contains vitamins A, D (400IU), E and K to support immune health, as well as calcium, zinc and selenium – so you’re definitely getting extra bells and whistles with this premium quality product.
We tested the vanilla chai flavor. The powder is quite dense, but this is unsurprising given its made from plant-based protein sources. We really enjoyed it stirred into a morning bowl of oatmeal, although it does make it incredibly thick, so it’s worth adding it in before your oatmeal has thickened too much on its own. It can be a little bit chalky if you don’t mix it well, so make sure you have the best protein shaker on hand if you like a liquid shake.
If it’s a super high-protein, low-carb powder for women you’re after, you can’t find a much better macronutrient ratio than Transparent Lab’s 100% Grass-fed protein. It packs in an impressive 28g per 32g serving, whilst containing less than 1g carbohydrate.
The whey protein isolate is also made from grass-fed dairy cattle that aren’t treated with growth or steroid hormones. The result? A clean protein powder with minimal lactose that’s easy on the stomach. It’s also free from artificial sweeteners, preservatives and coloring, plus gluten-free and non-GMO.
The texture is super fine, which means there’s no grittiness or unpleasant, bitter aftertaste. Some users note that it can get quite foamy, but we didn’t find this to be an issue with the cinnamon french toast flavor we tested. In fact, it held its own when mixed with water, and we found the flavor moreish, without being sickly sweet.
How we test protein powders at Live Science
All of the protein powders in this guide have been tried and tested by the Live Science team. Firstly, we disregard any products that have excessive levels of artificial sweeteners, additives or preservatives. We also look at the texture of the powder, including how well it mixes into water, milk, and foods such as oatmeal or smoothie bowls. Finally, comes the taste test, where we determine whether the taste is reflective of the flavor, unusually bitter or particularly sweet. Packaging is also noted, based on sustainability and convenience.
Read more Best protein powders for women: 12 options
How to choose the best protein powder for women
Protein powders are not regulated, so it’s important to source products from reputable suppliers, like the ones in this guide. Yasi Ansari, a registered dietitian, recommends looking for “a product that has been third-party tested, for example by NSF or Informed Choice”.
She adds: “There are a lot of products out there that contain protein powder but also have added artificial sugars and sugar alcohols. Sometimes these can cause gastrointestinal discomfort – gas, cramping, loose stools. If you’re taking a protein supplement, look out for these symptoms.”
Sophie Medlin also says she looks for a product with as few ingredients as possible. “I am a big fan of whey protein isolate for my patients because it is lactose-free and usually doesn’t have any other ingredients, but contains the right blend of amino acids for muscle building,” she says.
When it comes to the best vegan protein powder, she recommends looking for a blend of protein sources to make sure that all amino acids are covered. “Again, I would prefer for this to contain as few colorings and flavorings as possible, but this is much trickier in a vegan protein product because the protein sources can have strong, unpalatable flavors,” she says.
The nutritional information will also display the macronutrient ratio per portion. If you’re looking to build lean muscle, while shedding body fat or maintaining a healthy weight, then you’ll want to go for one with a lower carbohydrate and sugar content, and a high protein content – ideally around 20g per portion.
The benefits of protein powder for women
Women need protein for so many reasons. It helps to:
- Reduce appetite and hunger levels
- Increase muscle mass and bone strength
- Reduce cravings and desire for late-night snacking
- Boost metabolism and increase fat burning
- Maintain weight loss
- Support hair, skin and nails
- Build and repairs cells in the body
- Boost memory
When it comes to weight loss in particular, one study published in the American Journal of Clinical Nutrition (opens in new tab) found that overweight women who increased their protein take from 15% to 30% of their calories ate 441 fewer calories each day without intentionally restricting anything. So if you’re looking to shed a few pounds without restricting yourself, investing in the best protein powder for women could be a good idea.
When to use the best protein powder for women
So when is the best time to supplement with protein powder? A review published by the Journal of the International Society of Sports Nutrition (opens in new tab) suggests protein should be eaten before and after training. During the hour after completing a workout, eating enough carbs and protein also gives your muscles the ability to replenish the glycogen they lost through training and make available protein and amino acids for rebuilding and repairing muscle.
Ansari also suggests you should “keep an eye out for a time of day when it might be difficult to get enough protein” too. If unable to add a protein-rich meal or snack, she says, consider incorporating a supplement. For example, if you tend to rush breakfast, why not grab a protein shake, or stir some powder into a bowl of oatmeal?
Pairing your protein powder with carbohydrate for a post-recovery snack can help you to achieve maximum results. If you’re using a low-carb protein powder, make it with almond or rice milk and eat a piece of fruit. If made with water, also eat a couple of handfuls of whole wheat crackers or a slice of wholegrain toast with sliced banana on top. This will provide a high-quality post-workout snack.
This article is for informational purposes only, and is not meant to offer medical advice.
— Update: 10-02-2023 — cohaitungchi.com found an additional article Best protein powders for women: 12 options from the website www.medicalnewstoday.com for the keyword benefits of protein shakes for females.
The following are some of the best protein powders for women available to purchase online.
Best for allergies: ALOHA Organic Protein Powder
This plant-based protein powder is ideal for women with allergies because it is free of gluten, lactose, and soy. It may also suit people who prefer more sweet powders.
It uses natural coconut sugar as a sweetener and contains 4 g of added sugar per serving. This powder contains no genetically modified organisms and is low in carbohydrates. The main ingredients used in this powder are pea, brown rice, hemp seed, and pumpkin seed proteins.
Add two scoops to water or plant-based milk to make a healthy shake.
The chocolate-flavored version of this product contains the following nutrients per serving:
- 130 calories
- 3 g of fat
- 0 milligrams (mg) of cholesterol
- 320 mg of sodium
- 9 g of carbohydrates
- 18 g of protein
ALOHA Organic also offers a vanilla-flavored protein powder.
This product costs $32.99, but a person can also enroll in a monthly subscription for $29.69.
Best with natural sweetener: Tone It Up Organic Plant-Based Protein Powder
Tone It Up suggests this powder is ideal for active women who need a quick and convenient way to refuel.
This powder may suit people who prefer natural sweeteners, as it contains monk fruit sweetener rather than refined sugar or sweeteners.
Moreover, this protein powder has a creamy natural vanilla flavor and is suitable for people looking for a dairy- and gluten-free option.
Each serving also contains:
- 100 calories
- 3 g of fat
- 210 mg of sodium
- 3 g of carbohydrates
- 15 g of protein
Tone It Up offers protein powders in other flavors on their website.
This product costs $49.99. Alternatively, the company offers a subscription price of $42.49.
Best plant-based: Vega Protein & Greens Protein Powder
In addition to pea, brown rice, and sacha inchi proteins, this powder contains organic kale, alfalfa, broccoli, and spinach. Sacha inchi protein comes from the roasted seeds of a plant native to South America.
This powder contains natural stevia sweetener, has no added sugar, and delivers 120 calories per serving.
This product may suit people who prefer a range of flavors, as it is available in vanilla, chocolate, berry, salted caramel, and coconut almond. There are also different container sizes a person can choose from, starting from 16–18 servings.
Below are some of the nutritional values of each serving:
- 3 g of fat
- 0 mg of cholesterol
- 300 mg of sodium
- 6 g of carbohydrates
- 20 g of protein
The company suggests using the powder in the usual way to make a drink or baking with it, replacing between one-eighth and one-fourth of the flour in recipes.
Vega stocks the Protein & Greens powder starting from $29.99.
Best with superfoods: Orgain Organic Protein & Superfoods Plant-Based Protein Powder
The protein powder combines plant-based proteins with 50 “superfoods,” including vegetables, berries, herbs, sprouts, and grains. However, the long list of ingredients might make it one to avoid for people with allergies. Additionally, this powder is higher in carbohydrates than some other options.
People can choose their preferred flavors from creamy chocolate fudge or vanilla bean.
Further to that, people can also consider the nutritional value per serving 2-scoop serving:
- 170 calories
- 310 mg of sodium
- 20 g of carbohydrates
- 21 g of protein
- 5 g of dietary fiber
- 1 g of sugar
- 5 g of erythritol
The price is $37.99. The company also offers a subscription price of $28.49.
Best for highest protein per serving: Cellucor Whey Sport Protein Powder
This protein powder is gluten- and soy-free and helps support recovery and muscle building.
Each 2-scoop serving contains:
- 170 calories
- 30 g of protein
- 3 g of fat
- 70 mg of cholesterol
- 5 g of carbohydrates
The formulation also contains vitamin C, iron, and calcium, which may help support bone health.
Chocolate and vanilla flavors are available, and the product includes 18 servings.
The one-time price is $22.99. People may also benefit from a subscription for $16.09.
Best for flavor options: Levels Grass-fed Whey Protein
This protein powder is suitable for individuals looking to build lean muscle or lose fat. It is also a good option for people who do not eat soy or gluten. However, it is not suitable for vegans.
Eight flavors are available, including pure chocolate, vanilla cinnamon, chocolate peanut butter, and strawberry. A person can also opt for an unflavored whey protein.
Furthermore, the product page lists the nutritional values that come with each 1-scoop serving:
- 130 calories
- 2.5 g of fat
- 95 mg of cholesterol
- 3 g of carbohydrates
- 24 g of protein
It also contains stevia leaf extract.
The company recommends that buyers use a blender or shaker bottle when mixing the protein powder. A person can add the product to their water or milk, then shake or blend it for up to 30 seconds.
Some individuals may prefer to add protein powder to their oats, ice cream, or other recipes.
This grass-fed protein powder comes in different sizes, and one-off pricing starts at $34.95. There is also a subscription for $33.20.
Best keto-friendly: Owyn 100% Plant Protein Powder
This vegan and plant-based product comes without dairy, soy, gluten, egg, peanuts, or tree nuts. It is also keto-friendly.
Each 2-scoop serving contains:
- 140 calories
- 3 g of fat
- 400 mg of sodium
- 8 g of carbohydrates
- 20 g of protein
There are two flavors available: smooth vanilla and chocolate.
The one-time purchase price is $28.99. It is also available for a $23.19 subscription.
Best low cost: Sunwarrior Organic Hemp Protein
Sunwarriors Organic Hemp Protein is free from soy, GMO, gluten, and dairy. It is also suitable for vegans and has no added sugars.
This product has recyclable packaging and only contains organic hemp seed protein. Hemp sprouts are rich in antioxidants and the plant contains essential amino acids, vitamins, minerals, and fiber.
Each 1-scoop serving contains:
- 120 calories
- 3.5 g of fat
- 0 mg of sodium
- 8 g of carbohydrates
- 15 g of protein
Each jar has a list price of $27.97. People can also subscribe for $22.38 per jar.
Best for older women: Sunwarrior Collagen Building Protein Peptides
This protein powder is vegan and free from soy, gluten, dairy, and added sugar.
As a person ages, their body starts to produce less collagen. This powder has plant-based amino acids and peptides that are collagen precursors, meaning a person’s body can convert them into collagen. Collagen supplements can help retain moisture, and vitamins to help strengthen the skin.
This supplement also contains several vitamins and minerals, such as vitamin K, niacin, and biotin, that may help support general well-being.
Each 1-scoop serving contains:
- 100 calories
- 2 g of fat
- 6 g of carbohydrates
- 0 g of sugar
- 14 g of protein
The cost is $38.97. People can also subscribe and save 20%, with each jar costing $31.18.
Best whey protein powder: Optimum Nutrition Gold Standard 100% Whey Protein
Whey protein is a fast-absorbing protein, with studies estimating the body absorbs 10 g per hour. Whey protein aids in muscle growth and muscle recovery, potentially making it beneficial to those who do high intensity workouts and weightlifting.
This protein powder comes in over 20 flavors such as banana cream, coffee, strawberry, and rocky road. It is also available in sizes of 1.8–10 lb.
Each 1-scoop serving of the banana cream flavor contains:
- 120 calories
- 1 g of fat
- 35 mg of cholesterol
- 100 mg of sodium
- 4 g of carbohydrates
- 2 g of sugar
- 24 g of protein
Prices start from $37.99.
Best bulk buy: Naked Nutrition Micellar Casein Protein Powder
This protein powder only contains one ingredient, micellar casein. This ingredient can aid with muscle recovery if a person consumes it after exercise.
The protein powder does not contain any additives or artificial sweeteners. However, it contains dairy and gluten.
Read more A Scientific Guide to the Benefits of Taking Protein, for Women
Each 2-scoop serving contains:
- 110 calories
- 0 g of fat
- 20 mg of cholesterol
- 0 g of carbohydrates
- 0 g of sugar
- 26 g of protein
Each 5 lb jar costs $99.99. However, people can subscribe and save, paying $79.99 per jar.
Best for vegans: Garden of Life MD Protein Fit
This vegan protein powder is free from soy, GMO, and peanuts. The chocolate flavoring is Fair Trade, and the company claims it is carbon neutral.
This powder contains green coffee beans, oat beta-glucans, probiotics, olive leaf, and coconut. The protein comes from ancient, sprouted barley. However, it is higher in carbohydrates than the other options on this list.
Each 2-scoop serving contains:
- 200 calories
- 4 g of fat
- 140 mg of sodium
- 29 g of carbohydrates
- 2 g of sugar
- 20g of protein
Each jar costs $39.99.
— Update: 10-02-2023 — cohaitungchi.com found an additional article A Girl’s Guide to Using Protein Powder from the website www.womenshealthmag.com for the keyword benefits of protein shakes for females.
What’s the first image that comes to mind when you think of protein powder? Probably a jacked guy making a post-workout shake, right? It’s time we rehab protein powder’s image.
“Women may actually benefit more from protein powder than men do,” says certified strength and conditioning specialist Marie Spano, R.D. “Men who are involved in a general fitness program typically have enough protein in their diet, whereas many women fall short. Protein powder can help fill in the gaps.”
After all, while the Centers for Disease Control and Prevention recommends that the average woman consume about 46 grams of protein per day, experts believe that women who are active or trying to lose weight may need even more to keep their muscles strong and their metabolisms revved. For instance, the Academy of Nutrition and Dietetics as well as the American College of Sports Medicine recommend that athletes consume between 1.2 to 1.7 grams of protein per kilogram body weight per day. For a 140-pound woman, that would be between 76 and 108 grams of protein per day.
When you’re strapped for time, eating on the run, or trying to cut down on your meat habit, getting that much protein can be challenging. That’s where protein powder comes in. Mixing it into a shake or smoothie can help you hit you protein goals wherever you go. Meanwhile, sprinkling some powder in your pancake batter or soups or putting some on top of your oatmeal can also help make every meal and snack into high-protein one.
“When cutting calories, a female actually needs more protein than if she is consuming enough calories to maintain her weight,” says Spano. “Weight loss includes fat, muscle, and a tiny bit of bone. Of course you want to lose more fat and less muscle. To do this, you’ll need to increase the amount of protein you consume to spare muscle-tissue losses.”
RELATED: 5 Signs You Should Be Eating More Protein
Plus, getting some of your daily protein in powder form can save you tons of calories. It turns out, protein powder is the lowest-cal way out there to get your protein. That’s because protein powders contain little if any grams of fat or carbohydrates, so all of their calories come from protein, says Fear. Expect to put away just four calories per gram. That’s something not even your super-lean chicken breast can claim.
Learn how to make a protein-packed snack:
Meanwhile, when you’re hitting it hard at the gym, protein powder is can take your results from “meh” to “wow.” Sipping on a protein smoothie after your workout scores you the mixture of protein, carbs, and vitamins you need to build lean muscle and become stronger, faster, and fitter, says board-certified sports dietitian Georgie Fear, R.D., author of Lean Habits for Lifelong Weight Loss.
SHAKE THIS WAY
One of the most common (and useful) ways to consume protein powder is to mix it into pre- and post-workout shakes and smoothies, says Fear. “For before training, protein powder in a shake can make for an easy-to-digest meal that won’t sit too heavy in the stomach. But you might want to keep the volume on the lower end since a 32-ounce blender full might be hard to keep down during burpees. For post-workout, combining whey protein with some potassium-rich fruit like bananas or strawberries in your smoothie helps with recovery.”
After a tough workout, Fear recommends consuming a mixture of carbs and protein—aim for at least 15 grams of protein. “If you’re hungrier, no harm in eating more protein,” she says. “It will help with managing your post-exercise appetite.”
RELATED: How to Load Up on Protein to Lose Weight
Meanwhile, if your smoothie is a stand-in for a full-fledged meal, she advises shooting for getting between 25 to 30 grams of protein in your glass. “Most brands of whey protein, the most popular kind out there, come with a scoop that typically measures out an ounce of powder and provides 20 to 25 grams of protein. If you mix it with milk, kefir, or yogurt, you’ll get some additional protein there.” She notes that adding in some nuts, nut betters, flax, hemp, or chia seeds can add healthy fats to your meal to help keep you full for a full four to six hours, while mixing in some veggies and fruits (take it easy on the fruits or you could wind up OD-ing on sugar and calories), will help you hit your carbohydrate, vitamin, and mineral needs.
WHAT KIND OF PROTEIN DO YOU NEED?
Before you get sucked into the whole whey/casein/soy/pea/rice/hemp debate, don’t. “Whey, which comes from cow’s milk, has been shown to be more effective in stimulating muscle protein synthesis, it’s affordable, and in my opinion tastes the best,” says Fear. “So I recommend whey protein unless a client has a reason not to use it.”
The two possible reasons would be that you plan to use the protein powder as a meal replacement (and not before/after exercise) and that you’re vegan—in which case we recommend Essential Living Foods Organic Vegan Protein Supplement Powder ($39.95, rodales.com) or Sprout Living Organic Epic Protein Powder – Green Kingdom ($30, rodales.com) from our parent company’s e-tail site. Casein, which also comes from cow’s milk and, like whey, contains all of the amino acids your body needs, is digested more slowly than is whey (meaning it can help keep you full longer), says Eileen Weinheimer-Haus, Ph.D., R.D., scientific affairs manager with Glanbia Performance Nutrition. Meanwhile, if you’re vegan, soy is a great post-workout option since it’s rapidly digested, getting amino acids where they need to be ASAP. Also, unlike other plant sources like rice, hemp, and pea, soy contains all of the essential amino acids.
RELATED: How Long Should It Take to See Muscle Definition?
If you’re lactose intolerant, simply opting for a whey protein isolate over whey protein concentrate will cut down on, if not eliminate, any stomach upset or gas, says Fear.
Whatever type of protein you choose, reading the back label is your most important move. Fear recommends looking for a protein powder that contains less than five grams of carbs and two grams of fat per serving. It should also list protein as the first ingredient, says Weinheimer-Haus. She advises avoiding any tubs that list “added amino acids” among their ingredients. “These amino acids can be much cheaper than a whole protein, such as whey, and may not offer the same benefits,” she says. Other fillers to avoid include wheat grass, apple fiber, maltodextrin, or cellulose. They generally are used as inexpensive bulking agents and just take away from the protein you really want, says Fear.
Ready to boost your protein intake to build more muscle and blast more fat? Start with these four awesome protein shakes.
— Update: 10-02-2023 — cohaitungchi.com found an additional article A Scientific Guide to the Benefits of Taking Protein, for Women from the website takecareof.com for the keyword benefits of protein shakes for females.
Why Women Need Protein
What do you think of when you hear the word “protein?” You might imagine a muscular man pumping iron, but the truth is women need protein just as much as men do. In the body, protein plays a critical role in many functions, from cells all the way up to muscles. It is present in every single cell in the body, helping to repair cells and make new ones. As a macronutrient, protein is required for the structure and regulation of all tissues and organs, ensuring that they function optimally. Protein also helps generate energy for healthy muscle contractions. Plus, protein is necessary when trying to gain muscle mass.
Dietary protein is commonly found in animal products and poultry; however, it is also found in some vegetables and legumes. When consumed in meals, protein contributes to feeling fuller and satisfied. The US National Library of Medicine recommends that men and women consume between 10% to 35% of their total calories in the form of protein. For some people, this can be challenging, especially for older adults. That’s why protein powders and shakes are a great way to ensure you consume the right amount of protein you need daily.
But won’t it make me bulk it?
A lot of women do not eat protein because they are afraid of bulking up. But protein should not just be associated with building muscle. A lot of women are afraid of appearing larger than they are due to muscle gain; however, women can also use protein to build lean muscle. Lean muscle makes the body appear stronger and healthier instead of bulky. That protein making women look overweight is simply a common misconception. Protein helps women maintain radiant skin, strong bones, and helps the body recover faster from injury.
One of the biggest benefits of protein for women is that it provides energy all day long. Consuming extra protein in snacks can help women get through an afternoon slump, or fuel the body to get through a tough workout. Protein shakes make it easy to grab protein on-the-go.
Protein for weight control
If you are trying to control your weight, improve body composition, or encourage weight loss, eating enough protein is essential. So you should be consuming protein at every meal. Dairy products, lean meats, poultry, seafood, and legumes are all good sources of protein. If you are a vegetarian, on the other hand, tofu, quinoa, almonds, and chia seeds are all options. If you are prone to snacking, eating protein during a meal will stop you craving junk food. Eating more protein will also help you save calories.
To effectively control weight with protein, consumption should be spread out throughout the day. A 2015 study in the [American Journal of Clinical Nutrition] (https://academic.oup.com/ajcn/article/101/6/1320S/4564492) found that people consumed protein throughout the day at each meal were more likely to lose weight or consistently maintain it, compared to those who skipped protein during meals.
Protein for lean muscle growth
Building lean muscle tissue is essential to increasing the body’s ability to burn fat. The more muscle tissue a person has, the higher their metabolic rate. Metabolic rate is how many calories your body needs to function properly. The presence of lean muscle tissue increases metabolism and fat-burning abilities. It also helps the body convert food into energy. When muscles are healthy, the body sends calories to be burned rather than storing them in fat cells. Protein is essential to building lean muscle tissue to keep this process running optimally.
Because protein is made up of amino acids, it helps repair muscles for continued growth in the long run. When you exercise or lift weights, your muscles experience fatigue, and micro tears develop in your muscles. Protein breaks down in the body and uses amino acids to repair the tears, making muscles stronger. Amino acids are known as the “building blocks” of protein. Eggs contain all essential amino acids.
Read more A Girl’s Guide to Using Protein Powder
Protein for hair, skin, and nails
Protein plays a large role in the health and integrity of hair, skin, and nails. Collagen is a protein that makes up 70% of our skin’s composition. Collagen is the most abundant protein that the body provides and it is present in the connective tissues we rely on to maintain joint mobility. There are even some forms of collagen that are stronger than steel! Premature wrinkles might be a sign of a protein deficiency. Collagen greatly declines in the body with age, making it an essential nutrient for women. Here’s a breakdown of what happens to collagen by decade:
Around 20, less than one percent of collagen is produced in the dermis every year. At age 30, collagen stores begin to decline. Collagen is no longer produced when we reach our forties. After 50, collagen in the skin declines by 40%.
Without the structure of collagen, we begin to show signs of age quickly. Physical beauty is very revealing of protein deficiencies. Puffy skin under the eyes may be a sign of protein deficiency. One of the most common misperceptions of nail health is that the nails are made of calcium, when they are actually made of protein. Protein is necessary to maintain strong and smooth nail beds. Thin nails and split nails are signs that you may have a protein deficiency.
Hair is also made of a protein called keratin, which promotes shiny, strong, and healthy looking hair.
Protein for bone health
According to the National Osteoporosis Foundation, of the 10 million Americans with osteoporosis, 80% are women. This means that approximately one in two women over age 50 will break a bone because of osteoporosis. When it comes to bone health, most people associate calcium and Vitamin D as the powerhouses behind strong and healthy bones. This is true; however, protein also plays a role. When calcium and Vitamin D are limited, protein helps keep bones strong. Studies demonstrate that high-protein diets are associated with increased bone mineral density levels and reduced bone loss rates.
The Mayo Clinic notes that the protein in yogurt is bone-friendly and also has the added benefit of containing calcium. They also state that protein is important for bone health, as it is a major component of bone tissue and helps maintain bones.
Protein for convenience and taste
Did you know there was an entire study done on how taste, convenience, nutrition, and cost impact the shopping habits of consumers? Taste was the highest-rated concern, while convenience was the lowest concern. Shopping for a tasty protein powder shouldn’t be complicated. When conducting your search, you will probably find that whey protein supplements come up first; however, there are all sorts of protein powders out there: hemp, soy, and egg are only a few. The taste varies widely when it comes to protein powders.
Unfortunately, there are a lot of powders out there that taste dry and chalky. Another problem is that many protein powders have trouble dissolving or blending into milk, juice, or water. Nobody should have to sacrifice taste for convenience. And nobody should have to sacrifice convenience for taste. With a large selection of protein powders on the market, you can make comparisons for which one works best for you. After all, who wants to waste money trying to find the perfect powder? Especially when you can find the perfect blend tailored especially for you.
Which protein should I take?
Care/of protein powders are mixed for you and matched to you, because one-size-fits-all is not an option when it comes to what we consume. Our protein powders are made from real, natural ingredients you would find in your pantry, like organic cocoa, coconut MCT oil, and pink Himalayan sea salt. We believe that by using real, natural ingredients, the taste stays true to you, allowing you to savor every sip. Here’s how our powders work:
You tell us about your nutritional needs. We use scientific research to recommend the right powder combination for you. You get your customized powder recommendation delivered to your door each month.
Our personalized powders are made with ingredients that you recognize, sourced from high-quality sources around the world. We carry whey, plant, and boost powders for every nutritional need.
Whey: Fewer than 100 calories and made with hormone-free, grass-fed Irish cow milk. Plant-based: Vegan, fewer than 150 calories, and made from organic plants dense with nutrients. Boost powders: Includes chia-flax, creatine, electrolytes, and maca powders.
Don’t waste your time with chalky powders that don’t blend. Let Care/of deliver your perfect match to support muscle growth, repair your body, and power your way through life. We like to think that by drinking the right protein powder, you don’t just build a strong body, but a strong soul.
— Update: 14-02-2023 — cohaitungchi.com found an additional article The best protein shakes for women – Know the benefits of protein shakes for females from the website www.plixlife.com for the keyword benefits of protein shakes for females.
One of the stereotypes attached to protein powders is that you end up big and bulky! So, women shy away fro including women’s protein shakes in their everyday diet as they want to avoid visible muscle gain or any extra calories. But wait, before you start believing this myth and dismiss protein powder forever, take a look at the benefits of protein shake for females because there are plenty!
What do protein shakes do for females?
Protein shakes are a great way to add more protein to your diet and meet your daily requirements. Some of the best benefits of protein shake for females are;
Women tend to think a protein shake is only ideal when you are trying to gain muscle. But it can be a great aid for you if you are trying to shed some extra kilos. Protein is more satiating compared to carbohydrates and fats. So, consuming protein will prevent you from overloading with calories and can keep you fuller for longer. This means, no more binge eating and you will easily reach your goal weight.
In fact, as per a 2018 review published in the Journal of the American College of Nutrition, it was seen that overweight men and women who supplemented their diet with protein were able to lose more weight compared to those who did not. So, if weight loss has been a struggle for you, protein powder can be highly beneficial.
Meeting your daily nutritional requirements sounds like an easy task but can be taxing. With busy schedules and other commitments, a balanced meal is not always a possibility. If you are short on time to prepare a wholesome nutrition-rich meal, protein shakes can help you receive all the nourishment you need every day. And you don’t end up spending a major chunk of your time here too. Protein shakes are easy to make where you just mix a scoop full of powder with water or your favourite smoothie and you are good to go.
Lean Muscle Growth
One of the main benefits of protein shake for females is that it helps with lean muscle growth. You need to build lean muscle tissue to elevate the fat-burning capabilities of the body. When your muscle tissue goes up, your metabolic rate does too. That’s not all. It also helps convert fat into energy. When your muscles are healthy, your calories get burned and are not stored as fat. Since protein is the main ingredient essential for lean muscle growth, this is one of the many benefits of protein shakes.
For Your Skin, Nails, And Hair
Beautiful skin, nails, and skin is something we all desire. There’s no question about it. And protein plays a large role here. Now, collagen is a protein that makes up our skin’s 70% composition. They are also essential for connective tissues and help maintain joint mobility. And when you go through protein deficiency, the signs are physically visible. For instance, puffy rice under the skin and brittle or thin nails. Your hair is also made of a protein known as keratin, which is essential for the shine, health, and strength of your hair.
Vital For Your Bone Health
While calcium and vitamin D are essential for bone health, protein is also a major contender here. Protein is associated with bone mineral density level and plays an important role in keeping the bones stronger.
Which protein drink is best for women?
One of the best women’s protein powders is Plix Life Women Protein & Superfoods. A completely vegan and 100% natural product, Plix’s protein powder comes in two delish flavours. One is chocolate and the other is tropical mango. It is made of rich ingredients, such as brown rice, green peas, quinoa, garcinia, berry blend, and fenugreek. It is a 20g premium plant protein that comes with 22 multivitamins you need for your daily health, weight management, and hormonal balance. Some of the main benefits of this protein shake for women include;
- It offers excellent muscle recovery and strength
- It comes with 20g of protein and all the essential multivitamins
- It has zero-added sugar
- It is rich in antioxidants
- It has a complete amino acid profile
- It is enriched with plant-based Ayurvedic ingredients
- It aids gut health and keeps skin acne-free
- It is also excellent to prevent PCOS
Should women drink protein shakes every day?
Yes, to avail major benefits of protein shakes, it is necessary to drink them every day. However, you must also aim towards consuming a nutritious and balanced meal every day along with protein shakes. But don’t overdo it.
How many protein shakes should a woman drink a day?
You must only take the amount specified by the brand. For instance, you must take 2 scoops or 33 grams of Plix Life Women Protein & Superfoods every day. Just shake it vigorously until it mixes uniformly. You can also add it to shakes and smoothies.
Protein shakes can be beneficial for women. From helping you manage your weight to improving the health of your skin, nails, and hair, protein helps you with your overall well-being.
1. When will you notice the difference after taking Plix protein?
Once you start consuming Plix Life Women Protein & Superfoods, you will notice the difference in just one month when your metabolism goes up, aids fat loss, and helps you lose or manage your weight.
2. From what age can you consume protein powder?
Plix Life Women Protein & Superfoods can be consumed by anyone above the age of 13 who want to balance their hormones, need multivitamins, manage weight and improve the appearance and health of their hair and nails.
3. Is it safe?
Yes, Plix Life Women Protein & Superfoods is completely safe as it is a 100% natural product.
4. Can I take it if I am pregnant?
If you are pregnant or breastfeeding, it is essential to consult your doctor first.
5. It is gluten and dairy-free?
Yes, Plix Life Women Protein & Superfoods is gluten and dairy-free.