Protein powders offer a convenient way to increase your daily protein intake, whether your goal is to build muscle, lose or maintain weight, incorporate more plant-based foods, or reach your daily protein needs. They’re also easy to mix into water, milk, smoothies, or even baked goods.
However, with hundreds of options available, choosing the right protein powder can be overwhelming. Women should look out for questionable ingredients such as herbs and adaptogens that may not be evidence-backed or safe with certain health conditions. Third-party testing is also crucial to ensure your powder is free from unwanted ingredients or contaminants. You will also want a protein powder that fits your dietary needs, which means choosing a plant-based or animal-based option. Both come with advantages, so consider your preference and flavor.
To help you choose the best protein powder, we extensively test different protein and collagen powders in our NYC-based lab with experts and real-life testers. Our testers rate each product for flavor, texture, aftertaste, smell, and value, while our dietitians also rate their ingredients, nutrition facts, and third-party testing status. We considered all of these factors when selecting the best protein powders for women.
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Why We Like It
Naked Nutrition’s Chocolate Whey Protein Powder is our favorite protein powder pick; it’s Informed Choice Certified, sourced from grass-fed cows, and free from artificial sweeteners. Unlike many other protein powders, Naked Nutrition’s Chocolate Whey Protein Powder is sweetened exclusively with organic coconut sugar, giving it a great smell and subtly sweet chocolate flavor with no unpleasant aftertaste, which we love.
This means it contains three grams of added sugars per serving, which is still minimal and worth it for the delicious flavor. For reference, the Dietary Guidelines for Americans recommend limiting added sugars to 10% of your daily calorie intake; for someone who consumes 2,000 calories per day, that’s about 50 grams.
The only other ingredients besides coconut sugar are whey protein concentrate and organic cacao powder. Each two-scoop serving provides 25 grams of protein. We also really appreciate the smooth texture of this protein powder. We noticed some slight sediment on the bottom after mixing, but the texture wasn’t sandy or gritty. We’re confident this powder will go great mixed with just water or milk or in a smoothie, especially with its subtle cocoa flavor and pleasant taste.
It’s Worth Noting
Keep in mind that whey protein concentrate has a higher lactose content than a powder made from hydrolyzed whey protein or plant-based proteins, so it may not be suitable for those with lactose intolerance.
Product Details:
- Protein Type: Whey protein concentrate
- Number of Servings: 60
- Serving Size: 2 scoops (38 grams)
- Protein per Serving: 25 grams
- Calories: 160
- Added Sugar: 3 grams
- Third-Party Tested: Yes
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Why We Like It
If you’re looking for a plant-based protein option, KOS’s Vegan Superfood Protein Powder is our top pick for women with 20 grams of plant-based protein. The combination of peas, flax seeds, pumpkin seeds, and chia seed plant-based proteins ensures that you’ll get all of the essential amino acids you need. Plus, with three grams of fiber per serving, it will help keep you fuller for longer. It’s also a great addition to a breakfast smoothie to hold you over until lunchtime or your next snack.
Similar to our best overall pick, this powder is sweetened with coconut sugar, and in our testing, we loved that there was no unpleasant aftertaste. However, it also contains stevia and monk fruit extract, but we found that the flavor wasn’t overpowering.
This protein powder also contains an organic fruit and veggie blend, plus a vitamin and mineral blend. As a result, it contains micronutrients important for women, including 30% of the Daily Value (DV) for iron. However it also contains 14% of the DV for sodium, so if you have high blood pressure, you may want to consider a lower sodium option. On the other hand, it can serve as a great post-workout recovery to help replace electrolytes lost in sweat from a long or hard workout.
It’s Worth Noting
This powder also contains a digestive enzyme blend. Note that digestive enzymes typically aren’t necessary for those without a health issue that hinders the natural production of digestive enzymes. Also, be sure to show the ingredient list to a healthcare provider to check for any allergens or potential interactions with your other medications or supplements. Of note, this pick is also not clearly third-party tested for contaminants and accurate ingredients.
Product Details:
- Protein Type: Pea, flax seed, pumpkin seed, chia seed
- Number of Servings: 28
- Serving Size: 2 scoops (39 grams)
- Protein per Serving: 20 grams
- Calories: 160
- Added Sugar: 2 grams
- Third-Party Tested: No
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Why We Like It
We like Dymatize’s ISO100 Whey Protein Powder for a whey protein for women because it is Informed Choice Certified and contains 25 grams of protein from whey protein hydrolysate and isolate. These types of whey protein come from cow’s milk and are higher in protein and lower in fat and carbohydrates. Therefore, this choice may work for you even if you have lactose intolerance since it’s lower in lactose than protein powders with whey protein concentrate.
Jenn Schmidt, RDN, LD, a registered dietitian nutritionist who specializes in performance nutrition, weight management, and gastrointestinal health, says whey protein is great for muscle growth and repair since it is quickly absorbed and digested by the body. Plus, it’s high in the amino acid leucine, which is a key amino acid for muscles, making this a good refueling option after a strength-training session.
We taste-tested the chocolate peanut butter cup flavor and loved the delicious taste; it perfectly matched the description. The texture was also equally impressive—smooth and consistent, leaving minimal residue after 30 seconds of shaking. We also love that this powder contains 10% of the DV for calcium to help promote strong bones.
It’s Worth Noting
Note that this protein powder does contain milk, peanuts, and soy ingredients, so if you have allergies to these ingredients, it’s best to find a different flavor or a different pick entirely.
Product Details:
- Protein Type: Whey protein hydrolysate and isolate
- Number of Servings: 71
- Serving Size: 1 scoop (32 grams)
- Protein per Serving: 25 grams
- Calories: 120
- Added Sugar: 0 grams
- Third-Party Tested: Yes
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Why We Like It
Collagen is the most abundant protein in the body, and as we age, collagen production declines. For women looking to replenish their stores, we recommend BUBS Naturals’ Collagen Peptides Powder. Collagen supplements may also be useful for women looking to promote skin elasticity and strengthen bones. This NSF Certified for Sport option means it is free from banned substances and guarantees labeling accuracy.
We found its flavor to be way more subtle than other collagen powders we tested—in a good way. Despite some collagen powders saying they’re unflavored, they can have a dairy-like taste. However, BUBS Naturals’ Collagen Peptides Powder was the closest to unflavored we could find. It mixes great, especially in cold beverages, and it is not grainy.
It’s Worth Noting
It’s important to note that collagen is not a complete source of protein, so Schmidt advises against taking this after a workout for muscle recovery. Instead, she recommends taking it about an hour before a workout with a food source of vitamin C or a vitamin C supplement to maximize collagen synthesis.
Product Details:
- Protein Type: Collagen peptides (Bovine)
- Number of Servings: 28
- Serving Size: 2 scoops (20 grams)
- Protein per Serving: 18 grams
- Calories: 70
- Added Sugar: 0 grams
- Third-Party Tested: Yes
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Why We Like It
For those looking for a high-quality source of protein at an affordable price, we recommend Optimum Nutrition’s Gold Standard 100% Whey Protein Powder. It’s Informed Choice Certified and packed with 24 grams of highly bioavailable whey protein. The whey protein is a combination of isolate, concentrate, and hydrolysate forms of whey.
Despite this protein powder containing artificial sweeteners, we were pleasantly surprised in our testing that it had almost no aftertaste, and the chocolate in the double-rich chocolate-flavored powder was light and natural. The texture was thinner than we anticipated, but it mixed into the liquid quickly and effectively. While we thoroughly enjoyed this flavor, this powder also comes in over a dozen flavors, from mocha cappuccino to delicious strawberry and more.
It’s Worth Noting
The whey concentrate can be tougher to digest if you have lactose intolerance, but this may still work for you (depending on the level of intolerance) since it has a combination of other lower-lactose types of whey protein as well.
Product Details:
- Protein Type: Whey protein blend (isolate, concentrate, hydrolysate)
- Number of Servings: 74
- Serving Size: About 1 scoop (30.4 grams)
- Protein per Serving: 24 grams
- Calories: 120
- Added Sugar: 0 grams
- Third-Party Tested: Yes
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Why We Like It
If you’re looking for a protein powder that’s absorbed more slowly than whey, we recommend Dymatize’s Elite Casein Protein Powder. Like whey, casein is a dairy-based protein source that contains all the essential amino acids. However, it’s a better source of calcium, which is especially important for women 50 and older who have higher calcium needs. This one contains an impressive 45% of the DV for calcium and 25 grams of complete protein per serving.
Unlike whey, casein is digested slowly, which could help promote muscle repair while you sleep. In fact, a recent study found that consuming 40 grams of casein 30 minutes before bed and after resistance exercise could facilitate muscle recovery overnight.
In our testing, we loved the smooth texture of this product that, when mixed with water, resembled soy or skim milk. We tested the vanilla flavor, which was mild and tasted very natural with no aftertaste despite the artificial sweeteners.
It’s Worth Noting
If you aren’t a fan of artificial sweeteners, you may want to skip out on this pick.
Product Details:
- Protein Type: Casein
- Number of Servings: 55
- Serving Size: 2 scoops (33 grams)
- Protein per Serving: 25 grams
- Calories: 120
- Added Sugar: 0 grams
- Third-Party Tested: Yes
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Why We Like It
If choosing an organic protein powder is important to you, we recommend Ora’s Organic So Lean & So Clean. We love the taste of this powder and that it has 21 grams of plant-based protein per serving from peas and rice. Since pea protein is a complete source of protein, you’ll get all the essential amino acids from this blend. We tested the vanilla chai flavor and found the flavor to be delicious and spot on. If vanilla chai isn’t your favorite, it also comes in vanilla or chocolate.
This protein powder does have a fairly long ingredient list packed with plant foods like amaranth, sacha inchi, Jerusalem artichoke, kale, turmeric, and acai. These various ingredients contribute to providing vitamins and minerals, including 39% of the DV for iron per serving. Menstruating and pregnant women have higher iron needs, so this high iron content can be a huge asset for some women.
It’s Worth Noting
Not everyone may want or need the added digestive enzyme blend in this protein powder. Check with a healthcare provider and show them the ingredient list to be sure it is safe for you to consume and doesn’t interact with any medications or supplements you are already taking.
Product Details:
- Protein Type: Pea, rice
- Number of Servings: 20
- Serving Size: 2 scoops (30 grams)
- Protein per Serving: 21 grams
- Calories: 120
- Added Sugar: 0 grams
- Third-Party Tested: Yes
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Why We Like It
Transparent Labs’ Mass Gainer is a high-calorie, high-protein powder and our pick for those looking to gain muscle and weight. It is third-party tested and certified by Informed Choice and contains 750 calories per serving, which comes from protein, carbohydrates, and fat. The protein comes from whey protein concentrate, so if you have lactose intolerance, you’ll probably want to skip this one. However, whey protein is known to be very effective at promoting muscle growth. This protein powder also contains creatine, which can also promote muscle growth. There’s also a prebiotic soluble fiber added to help provide six grams of fiber per serving, and this added fiber may help promote a healthy gut microbiome.
This powder has 20% of the DV for calcium and no added sugars. It’s sweetened with stevia extract, which we found made the aftertaste linger, but since it has a delicious chocolate flavor, we personally didn’t mind.
It’s Worth Noting
If you’re concerned that one serving is more nutrients than you need, you can always use one scoop (½ serving), which would still provide about 27 grams of protein.
Product Details:
- Protein Type: Whey protein concentrate
- Number of Servings: 15
- Serving Size: 2 scoops (194 grams)
- Protein per Serving: 53 grams
- Calories: 750
- Added Sugar: 0 grams
- Third-Party Tested: Yes
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Why We Like It
Protein intake is important for fetal growth and development during pregnancy, but recent studies found that about one in eight women in their second and third trimesters of pregnancy don’t consume enough protein. So, if you find that you are struggling to meet your needs from food alone, adding a protein powder such as Transparent Labs’ 100% Grass Fed Whey Protein Isolate can help bridge the gap.
We appreciate that it has a simple ingredient list; it’s sourced from grass-fed cows and has 28 grams of complete protein per serving. It’s also third-party tested and certified by Informed Choice.
The protein in this pick is whey protein isolate, which has a much lower lactose content than whey protein concentrate, and it is free of artificial flavors, colors, and sweeteners.
It’s Worth Noting
When mixing this powder, we recommend shaking it for a little longer than 30 seconds so that it fully dissolves. It was pretty thick in our testing. We recommend mixing it in a smoothie (especially if battling morning sickness) that has a balance of fruits, vegetables, and desired liquid for a balanced pregnancy meal or snack. This can also help mask any noticeable aftertaste from the stevia sweetener.
Product Details:
- Protein Type: Whey protein isolate
- Number of Servings: 30
- Serving Size: 1 scoop (32.96 grams)
- Protein per Serving: 28 grams
- Calories: 120
- Added Sugar: 0 grams
- Third-Party Tested: Yes
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Why We Like It
Collagen is the most abundant protein in the body. It provides structure to bones, muscles, connective tissue, and the skin. As women age, they produce less collagen naturally, which can cause greater skin sagging and reduced skin elasticity. Therefore, some women may want a means of countering this natural decrease in collagen. We recommend Vital Proteins Lemon Collagen Peptides.
It’s NSF Certified for Sport and contains 18 grams of collagen per serving. For reference, some studies have shown that you need only 2.5–15 grams for skin health benefits, so you may not even need to have a full serving to reap skin health benefits from collagen.
In our testing, we enjoyed this collagen powder in both hot and cold beverages; when having it hot, we loved the lemon flavor it added to tea. When added to cold water, it tasted like a lightly sweetened lemonade. We found that it blended well into beverages of either temperature.
Another consideration for women is collagen may also promote bone and joint health. Studies examining the effectiveness of different types of collagen for osteoarthritis, a common joint disease amongst older adults, have found that hydrolyzed collagen, the type found in this collagen supplement, may improve joint pain and function.
It’s Worth Noting
Keep in mind that collagen doesn’t have all nine essential amino acids, so this wouldn’t be the most effective protein powder to take following a workout or to improve muscle growth and repair specifically.
Product Details:
- Protein Type: Collagen peptides (Bovine)
- Number of Servings: 14
- Serving Size: 4 tablespoons (22 grams)
- Protein per Serving: 18 grams
- Calories: 80
- Added Sugar: 0 grams
- Third-Party Tested: Yes
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Why We Like It
For athletes, especially those playing at a competitive level, an important consideration is finding third-party tested products to ensure you aren’t unknowingly consuming any banned substances. The next most important thing is finding a protein powder that will help you meet your performance goals and promote muscle recovery.
To meet those two needs, we recommend Ascent’s Native Fuel Whey Protein Powder. It’s Informed Sport Certified and a combination of whey protein isolate and whey protein concentrate with 25 grams of protein per serving. Consuming whey protein after a workout has been shown to promote recovery and boost performance effectively. Therefore, it’s recommended as a high-quality protein source for athletes. We also like that this protein powder is low in sodium, with only 5% of the DV. It’s also a good source of calcium, with 10% of the DV, and the chocolate peanut butter flavor we tested also has 6% of the DV for iron, vitamin D, and potassium.
Besides its nutritional profile, we enjoyed the strong peanut butter flavor of this protein powder. The chocolate flavor was more muted than we expected, but if you’re a peanut butter lover, we think you’ll especially love this flavor. Ascent also offers this protein powder in a few other flavors, including chocolate, cookies & cream, mint chocolate chip and more.
It’s Worth Noting
This mainly includes whey protein isolate—the first ingredient listed—which reduces the lactose content and increases the protein content. The fact that there’s also whey protein concentrate may trigger digestive upset for those who are very sensitive to lactose, but it’s not the main protein source. So, those with mild lactose intolerance should be okay with this one.
Product Details:
- Protein Type: Whey protein isolate and concentrate
- Number of Servings: 26
- Serving Size: 1 scoop (35 grams)
- Protein per Serving: 25 grams
- Calories: 130
- Added Sugar: 0 grams
- Third-Party Tested: Yes
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We understand the feeling of quickly downing a protein shake just to get in extra protein, even though the taste isn’t great. However, if you’re looking for a protein powder that tastes great, we recommend XWERKS Grow protein powder. We were pleasantly surprised that we actually enjoyed sipping it and savoring the flavor. The chocolate flavor reminded us of a chocolate bar, and the aftertaste wasn’t overpowering. It also mixes well without any clumps in water. It’s available in vanilla, strawberry, and peanut butter flavors if chocolate isn’t your favorite.
Each serving provides 25 grams of protein from whey protein isolate. Since it’s whey isolate and not concentrate, the carbohydrate content is super low—only one gram per serving—so it should be suitable for those with lactose intolerance and following a low-carbohydrate diet.
All of the flavors contain 21% of the DV for calcium. This is important for both young and older women, as some research suggests that 39% of adults consume less than the Estimated Average Requirement (EAR) for calcium. Therefore, if you feel you can benefit from additional calcium, this pick could also be for you.
It’s Worth Noting
One thing to note is there is limited information available about third-party testing. A certificate of analysis showing the product has been tested for pesticides is available on the company website with no further certifications or information available.
Product Details:
- Protein Type: Whey protein isolate
- Number of Servings: 30
- Serving Size: 1 scoop (30 grams)
- Protein per Serving: 23 grams
- Calories: 110
- Added Sugar: 0 grams
- Third-Party Tested: No
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Why We Like It
GNC’s AMP Pure Isolate Whey Protein isn’t just chocolate flavor—it’s chocolate frosting flavor. The chocolate taste was better than we were expecting, and we liked that it dissolved well with no clumps or residue. Mixed with just water, it tastes like a chocolate smoothie. Plus, we appreciate that it’s Informed Choice Certified. Other flavor choices include chocolate peanut butter cup, cookies and cream, strawberry, and vanilla custard.
Since this product uses whey protein isolate, it’s a high-quality source of protein that is great for refueling after a workout or boosting your protein intake for the day. It’s low in carbs and fat and packs 25 grams of protein per serving. There’s also 10% DV for calcium in each serving.
It’s Worth Noting
This is sweetened with sucralose, an artificial sweetener classified as safe by the Food & Drug Administration. However, Schmidt points out that artificial sweeteners may cause digestive upset for some people, and not everyone loves the taste of artificial sweeteners and flavors.
Product Details:
- Protein Type: Whey protein isolate
- Number of Servings: 70
- Serving Size: 1 scoop (34.5 grams)
- Protein per Serving: 25 grams
- Calories: 130
- Added Sugar: 0 grams
- Third-Party Tested: Yes
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Why We Like It
Protein powder can cause digestive issues for some, but Gnarly’s Grass-Fed Whey has some added ingredients to try to make it more digestion-friendly. It’s a whey protein concentrate-based protein powder with added prebiotics and probiotics for digestive health. The added ingredients, including inulin, provide four grams of fiber per serving—16% of the DV. This is unique because many whey protein powders don’t have any fiber, so this is a nice option for getting both high-quality whey protein and fiber.
We found the powder to be super fine, creating a very smooth protein shake. We tested the vanilla flavor and found it to be delightful, light, and natural-tasting rather than artificial. Stevia is used for sweetness, yet the aftertaste isn’t strong.
It’s Worth Noting
This product has a few additional ingredients to bear in mind. It contains a digestive enzyme blend that is not necessary for most people, so speak with a healthcare professional to see if it is safe for you to take. This protein powder also contains black pepper extract, which could provide antioxidant benefits and potentially even antidiabetic effects, according to some research. It also contains Aquamin, a multi-mineral seaweed supplement that may improve the range of motion in those with osteoarthritis.
Product Details:
- Protein Type: Whey protein concentrate
- Number of Servings: 20
- Serving Size: 2 scoops (45 grams)
- Protein per Serving: 25 grams
- Calories: 160
- Added Sugar: 0 grams
- Third-Party Tested: Yes
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It’s Worth Noting
PEScience’s Select Protein is a tasty blend of whey and casein proteins with 24 grams of protein per serving. Because it has casein, it is higher in calcium than other whey-based powders, with 21% DV for calcium per serving.
We like that PEScience is transparent about its ingredient testing. They test each batch for ingredient accuracy, and you can input the lot number on their website and see the results.
We think the gourmet vanilla flavor is delicious (maybe the best we tasted), with some hints of cake that we feel would go great in oatmeal or baked goods. We appreciate the flavor is delicious without feeling too heavy or overpowering. When simply blended with water, we love the smooth texture, taste, and no clumps after mixing.
If you’re looking for other flavors besides the traditional vanilla or chocolate, try unique flavors like snickerdoodle, cake pop, strawberry cheesecake, cookies N cream, peanut butter cookie, or white chocolate macadamia.
It’s Worth Noting
The blend of casein and whey means it’s not suitable for people with milk allergies, and it also contains soy and should be avoided by people with sensitivities and allergies. It contains artificial flavors and sweeteners, but we didn’t think it negatively affected the taste, aftertaste, smell, or consistency.
Product Details:
- Protein Type: Milk protein isolate (whey and casein), whey protein concentrate
- Number of Servings: 27
- Serving Size: 1 scoop (31 grams)
- Protein per Serving: 24 grams
- Calories: 110
- Added Sugar: 0 grams
- Third-Party Tested: No, but strong in-house testing
These protein powders didn’t make our list of top picks, but you might still want to check them out:
- Sunwarrior Classic Protein Powder: We liked that this is a plant-based protein powder with a thick texture, but we didn’t like that the chocolate flavor was dull and the stevia flavor was strong. This might taste better in a smoothie than on its own.
- Thorne Chocolate Whey Protein Isolate: We like that this one is NSF Certified for Sport; however, the chocolate flavor was very watered down, which we didn’t enjoy. The texture was also somewhat thick.
- Cellucor Whey Sport Protein Powder: It’s NSF Certified for Sport, but the vanilla-flavored powder tasted somewhat like a banana. When mixed, there were densely packed bubbles that we didn’t like.
Certain groups of women are most likely to benefit from protein powder due to higher protein needs and/or lower protein intake. These groups include:
- Athletes and very active individuals. Endurance athletes’ protein needs can be double those of sedentary adults, and strength training also increases your protein needs. Protein powder can help you get in more protein to reach your needs and support muscle recovery and growth. Even if you don’t consider yourself an athlete, if you’re getting in at least an hour of exercise most days of the week, your protein needs are also notably higher than a sedentary adult.
- Plant-based eaters. While eating plant-based doesn’t mean you’ll definitely become deficient in protein, it does reduce your options for protein-rich foods since meat, eggs, and dairy are off the table. Beans, tofu, tempeh, and nuts are good plant-based protein sources, but if you struggle to incorporate these regularly, a plant-based protein powder could help.
- Women short on time. Barrard highlights that protein powder is great for busy women (moms in particular) who are short on time but still want a quality, nutritious meal or snack on the go. Protein powder can be easily added to a morning smoothie to boost satiety or to a pancake mix for a protein boost.
While protein powder does have its perks, there are certain women who may not benefit from having it. They include:
- Women who eat a well-rounded diet. If you eat a variety of food sources of protein, it is usually possible to meet your protein needs through food alone. Good food sources of protein include meat, fish, eggs, cow or soy milk, nuts, beans, tofu, and tempeh.
- Women with kidney issues. For those with kidney disease, protein must often be limited to protect kidney function and prevent further damage to the kidneys. Since protein powder has a high concentration of protein in a small volume, you will probably need to avoid it. Check with a healthcare professional for guidance about your protein needs.
- Women with certain allergies or intolerances. Dairy-based protein powders can cause digestive issues for those with lactose intolerance or an allergic reaction for those with a dairy allergy. If you have other food allergies, make sure to check the ingredients in the product before using it because protein powders can contain common food allergens like soy or peanuts.
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements.
We tested 25 protein powders in our testing lab to determine our top picks. To test them, we mixed each one in cool water and closely evaluated the appearance, smell, texture, color, and flavor. We also considered the value of each product based on its quality and price, as well as nutrition and third-party ratings. This process was informed by Holly Klamer, MS, RDN, a dietitian with a background in sports nutrition and teaching nutrition.
Expert input informs every stage of our reporting and writing process, from evaluating what to look for in testing, choosing which products to test, and sharing information on which products are best for certain groups of people. Here are the experts we consulted for this story:
- Jenn Schmidt, RDN, LD, a registered dietitian nutritionist who specializes in performance nutrition, weight management, and gastrointestinal health
- Nicole Barrard, RD, a registered dietitian specializing in sports nutrition, weight management, and gastrointestinal health
Protein powders come in a variety of plant- or animal-based forms. Plant-based protein powders are usually made from peas, soy, hemp, nuts, or seeds, while animal-based ones are made from whey, casein, eggs, or collagen. Whey protein is one of the most popular, and it’s available as isolate, concentrate, and hydrolysate. Each one has a different macronutrient makeup. Hydrolyzed whey protein is the best of these three for those with lactose intolerance. Dairy-based protein powders, including both whey and casein, are recommended for supporting muscle repair and synthesis due to their high bioavailability and essential amino acid content, including high amounts of branch chain amino acids (BCAAs), particularly leucine.
Pea and soy proteins are also complete sources of protein, meaning that they contain all nine essential amino acids that our bodies can’t produce on their own. Soy protein has been shown to promote muscle protein synthesis, particularly when consumed throughout the day and especially around a workout.
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Protein powders can contain added sweeteners, flavors, stabilizers, allergens, or performance enhancers. Therefore, reading the ingredient list closely and purchasing third-party tested supplements is important, especially if you have allergies or intolerances.
Most protein powders contain some kind of sweetener. Many contain stevia, a natural no-calorie sweetener; however, not everyone enjoys the taste. Furthermore, artificial sweeteners or sugar alcohols can cause digestive upset for some people, says Schmidt, so she recommends avoiding these if you have a sensitive GI system.
As we mentioned above, there are so many different plant and animal sources of protein used in protein powders, so if you are allergic to any specific protein source (e.g. soy or dairy), it’s important to select a protein powder free from those ingredients.
Furthermore, some protein powders contain lesser-studied herbs or plant ingredients that may trigger an unwanted reaction for some, especially those with medical conditions or taking certain medications. It’s always best to consult a healthcare professional before starting a new supplement.
How Much Protein Powder Should Women Take?
The Dietary Guidelines for Americans recommend that women ages 14 and older consume at least 46 grams of protein per day. Another way of looking at it is that protein should make up 10-35% of your daily protein intake. Where you fall within this range can vary greatly based on your physical activity level and whether you have medical conditions that affect your protein needs. Furthermore, women who are pregnant or lactating have higher protein needs.
For a competitive athlete, protein needs can reach 1.4 to 2 grams per kilogram of body weight, which is why protein powders can particularly be beneficial for athletes.
We recommend getting most of your nutrition, including protein, from a variety of food sources. While protein powder can contribute to meeting your protein needs, you want to incorporate a variety of protein-rich foods regularly, as they provide many other important nutrients. Remember, protein powder is a supplement, so it’s meant to supplement your food intake, not replace it. Barrard recommends incorporating a variety of chicken, beef, eggs, egg whites, Greek yogurt, salmon, or tuna if you eat animal products, and tofu, tempeh, edamame, lentils, peas, farro, quinoa, teff, or soy milk if you are vegan or vegetarian.
How to Use Protein Powders
One of the great things about protein powders is their versatility. You can go with a tried and true simple protein shake. However, you can also mix protein powder into a smoothie for a satisfying breakfast or snack or even add it to baked goods like an oatmeal bake. You can also add protein powder to waffles or pancake batter for high-protein breakfast sweets.
For muscle repair and recovery, it’s best to take protein powder within two hours of wrapping up your workout. In general, we recommend spreading your protein consumption throughout the day. This can help promote blood sugar regulation and steady energy levels.
Taste, Texture, and Flavors
Protein powder’s taste will depend most on its flavor and ingredients. Common flavors include vanilla and chocolate, but some brands offer a bunch of other flavors, from chocolate peanut butter to strawberry cheesecake. A lot of flavored protein powders use non-caloric sweeteners with an aftertaste some people love and some hate.
Since many of these sweeteners are much sweeter than regular sugar, some protein powders can be too sweet for some people’s taste buds. For this list, we made sure to pick the ones we liked in our taste-testing process. Unflavored varieties work well to mix into things like smoothies or baked goods; you can also consider adding your own sweeteners and flavorings to unflavored picks.
The texture is another factor that can vary a bit between different products. Generally, a good protein powder is smooth and creamy rather than gritty. Schmidt says that plant-based protein powders generally tend to have less smooth textures than animal-based protein powders.
Some protein powders have a thicker, pudding-like texture that many people don’t like. We considered this, too, when selecting our top picks.
Is it safe to have protein powder every day?
It is generally safe to have a third-party tested protein powder daily; however, it is beneficial also to eat a variety of protein-rich foods rather than relying exclusively on protein powder. These foods could have other health benefits that protein powder lacks. Relying too heavily on protein powder may also cause you to exceed your protein needs and not consume enough carbs and fat if you’re not eating a varied diet.
What’s the best protein powder for women trying to gain muscle?
Research suggests supplementing protein significantly enhances muscle mass and strength in healthy adults paired with resistance-exercise training, although it was less effective in older adults. All types of animal and plant-based protein powder were included in the study, so there is the potential for muscle gain with any level of resistance training and increased protein intake of up to 1.6 grams of protein per kilogram of body weight per day.
The branched-chain amino acids (BCAA) are especially important for muscle synthesis, most notably the BCAA leucine. Whey protein, especially whey protein isolate, is a good protein powder source of BCAA. However, to increase muscle mass, the emphasis should be on getting in all the essential amino acids and enough overall protein. Whey, soy, pea, egg, and some plant-based blends provide all nine essential amino acids, so eating these protein sources and doing resistance training could work together to promote muscle gain.
Do women have different protein needs than men?
Women generally have lower protein needs than men. The recommended dietary allowance (RDA) for protein for women aged 14 and older is 46 grams per day, but for men, it is 56 grams per day. However, the RDA for pregnant and lactating individuals is 71 grams per day. Furthermore, protein needs vary based on activity level and health status, so it’s possible for some women to have higher protein than some men depending on activity level and other factors.
Isabel Vasquez RD, LDN is a Latina registered dietitian, freelance health and nutrition writer, and the founder of Nourishing Narratives LLC. In her work as a dietitian, she prioritizes recommending high-quality supplements backed by research and not taking a one-size-fits-all approach to health.
This article was originally published by a www.health.com . Read the Original article here. .