Benefits of Protein Powders for Women & 11 Best in 2024

Are you constantly on the go? Are you training for your next race? Are you always running after the kids? Protein powders for women will help you maintain your A game.

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Experts agree that protein needs increase with pregnancy, exercise, illness, and age. Adults 65+ may need up to 2x more protein than younger adults to maintain muscle for strength and energy.

You may lose muscle mass at age 40, increasing your protein needs. Start good protein habits early. Protein powders are an additional benefit to a woman’s diet. They help overall general health, improve muscle growth, and aid in losing weight.

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Importance of Protein to Our Body

• 18-20% of our body is a protein in our skin, muscles, and connective tissues
• Our body contributes about 100,000 different types of protein. Protein helps our body develop, recover, and handle nearly every chemical reaction.
• Our body needs 9 essential amino acids because it can’t make them, and you can get all of them from protein.

• Our body can’t store protein, so we need it regularly.
• Pregnant women need 50% more protein than non-pregnant women.

How does Protein Help Women in their Daily Activities?

• Run the Extra Mile– Protein helps your body rebuild muscle tissue damaged during intense, prolonged exercise.

• Conquer the Art of Multitasking– Protein takes longer to digest and helps prolong energy delivery, keeping you through your busy day.

• Bypass Mindless Snacking—High-protein foods slow down the movement of food through your digestive system, helping you control your appetite and keep you feeling fuller longer.

Protein Intake for Women in Different Life Stages

• 65 yrs with Health Setback– 109 Grams of Protein
• 65 yrs and Thriving– 80 Grams of Protein
• Marathon Warrior– 116 Grams of Protein
• Mommy-To-Be– 71 Grams of Protein
• 25 and SPRY– 58 Grams of Protein

Women & Protein Busting Myth

• I Only Need Protein if I’m Building Muscle—False! Protein is necessary for the body’s structure, including connective tissue, hair, nails, metabolism, a healthy immune system, and more.

• Protein will bulk me up– Protein is necessary for hypertrophy only if you train accordingly, but it won’t happen without weight lifting.
• Too much protein will make me fat– If a woman’s overall calorie intake is too high, a higher protein ratio generally supports weight loss because it helps keep her feeling full and satiated.

• Too much protein weakens my bones– An excessive amount of protein can indeed reduce calcium levels. But it takes a lot of protein for this to occur. An adequate amount of protein strengthens bones.

• Protein damages the kidneys—This is only true with excessive protein, which doesn’t happen quickly. Eating protein on the high end of the healthy spectrum will not cause kidney damage.

• Protein supplements are better than protein foods– Manufacturers of protein powders often push the benefits of their products, even to the point of telling consumers they are better than whole foods. Powders can be helpful as a supplement, but they are not better than starting with a healthy, complete food diet.

• Vegans can’t get enough protein—False! Many plants and vegan-friendly supplements provide protein. Eating various foods, including nuts, seeds, legumes, soy, whole grains, and vegetables, is essential.

When Should a Woman Drink a Protein Shake?

A protein shake is a quick or fast-absorbing liquid that works excellently as a morning meal. It is also easy to digest. Another way to have a protein shake is to use it as a pre-workout snack 45 minutes before exercise.

Consuming protein shakes daily helps improve energy levels, endurance, and stamina, which can help you work harder in the gym for longer periods.

Using Protein Powder for Lunch & Dinner

• Soup and Curries– Add to broth/liquid and blend well before adding solid ingredients. It will whiten the liquid.

• Mash– One scoop of protein powder per 1lb potato or another vegetable. Use milk, etc., as usual.

• Salad Dressing– Don’t use too much. Just a tablespoon maximum; otherwise, it will thicken it 

• Hummus– Add one scoop of protein powder per 1 can of chickpeas in the recipe.

• Baking Goods– Replace ½ flour with protein powder in cakes, cookies, and baked goods recipes.

3 Things to Avoid When Adding Protein Shakes to Your Diet

High daily protein intake is probably not inadequate for your health unless you are dehydrated or have pre-existing kidney problems. Below are some things to avoid when adding additional protein to your diet.

• Not eating enough whole foods—It would be best not to use protein shakes as your staple meal. Eat a diverse diet of whole foods to get your body’s nutrients.

• Overeating protein daily—There’s a sweet spot for benefits, and you hit a point of diminishing returns. For the most help, try eating 20-30% of overall calories from protein.

• Putting supplements before diet and exercise– Supplements alone are not enough to help you reach your goals. Focus on the fundamentals of nutrition and fitness first.

Things to Consider When Buying a High-Quality Protein Powder

• Third-Party Testing—You must look for a product that has undergone third-party testing to ensure its accuracy, potency, and quality.

• Nutritional Value– When buying protein powder, check the product’s nutritional value from the label.

• Quality Ingredients—Ensure you check the type and quality of the ingredients used in the product. This includes artificial sweeteners, flavors, additives, preservatives, fillers, and artificial ingredients.

Choosing the Best Protein Powders for Women

With so many brands, types, and flavors of protein powders available today, finding the best one can be challenging. Therefore, it can be overwhelming to decide which powder to choose.

Let’s look at the 11 best protein powders for women in the market today:

Dymatize ISO100 Hydrolyzed Protein Powder

Dymatize ISO 100 Whey Protein Isolate stands out as a fast-absorbing and digesting health supplement, containing 100% whey protein and scientifically formulated ingredients. The product prioritizes muscle gain and strength, undergoing a filtration process for easy digestion and removing excess fat, carbs, cholesterol, and lactose.

Certified by GMP, it packs 5.5g of BCAAs, 11.8g of EAA, and 2.6g of leucine per serving, with less than 1g of fat and sugar. Gluten-free and multipurpose, it suits high-protein, keto, and low-carb diets.

Nutritional Value

• Calories: 120
• Protein: 25g
• Carbs- 2g
• Protein Type- Whey protein isolate.

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Naked Whey Grass-Fed Unflavored Protein Powder

It has a vital amino acid profile that has become a popular choice among women in the US today. It helps to ramp up their protein intake efficiently. It is free of artificial sweeteners, fillers, growth hormones, and additives. The product is obtained from grass-fed cows.

It consists of nutrients like omega-3 fatty acids that work for the overall growth of a woman. Furthermore, Naked Whey is certified and tested to ensure quality and safety. It can be used as a protein shake or smoothie or added to your favorite beverage.

Nutrition Value

• Calories- 120
• Protein- 25 Grams
• Carbs- 3 Grams
• Added Sugar- 2 Grams
• Protein Type- Whey

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Orgain Organic Plant-Based Protein + Superfoods Powder

It is a plant-based protein powder that works great for vegans and vegetarians. It is available in two flavors- Vanilla and Chocolate. The cost of 1.12 pounds is $15, and the cost of 2.02 pounds is $35.99.
This plant-based protein powder has 21 grams of protein per serving and is derived from a blend of organic peas, brown rice, and chia seeds.

It is dairy-free, gluten-free, soy-free, and contains no added sugar. It maintains the non-GMO standard. It has an impressive nutritional profile and high-quality ingredients. It also contains essential minerals that help women deal with all health issues. Therefore, it is an excellent option for women to meet their dietary needs and preferences.

Nutrition Value:

• Calories- 160
• Protein- 21 Grams
• Carbs- 21 Grams
• Protein Type- Chia Seed, Pea, and Brown Rice

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ALOHA Organic Plant-Based Protein Powder

This product is a natural sweetener and makes the healthiest protein smoothie at home. It is a plant-based protein powder that is an excellent choice for women’s health. It not only improves bowel regularity but also stabilizes blood sugar levels.

It is 100% vegan, organic, and free from additives, artificial ingredients, and preservatives. It is best used for making delicious smoothies or making homemade baking goods.

Nutrition Value:

• Calories- 130
• Protein- 18 Grams
• Carbs- 10 Grams
• Added Sugar- 4 Grams
• Protein Type- Brown Rice, Peas, Pumpkin Seeds, and Hemp Seeds

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Vital Proteins Collagen Peptides

Vital Proteins Collagen Peptides is a premium powdered supplement crafted with a single, powerful ingredient: hydrolyzed collagen peptides. Sourced from the hides of grass-fed, pasture-raised cows, this supplement supports various aspects of health, including hair, skin, nails, bones, and joints. Its ease of use makes it a versatile addition to your routine, quickly dissolving in cold and hot liquids such as coffee, tea, and smoothies.

Each serving provides 20g of collagen powder, offering a potent dose to support multiple facets of health. Whole30 is approved, Paleo Friendly, Kosher, and made without gluten and dairy, catering to diverse dietary preferences. With 0g of sugar per serving, it aligns with nutritional goals prioritizing low-sugar intake.

Nutritional Value

• Calories- 70
• Protein- 18 Grams.
• Collagen peptides- 20 Grams.
• Protein Type- Collagen peptides.

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Anthony’s Premium Pea Protein Powder

Pea Protein Powder goes well for a vegan diet. Furthermore, suppose you are lactose-intolerant or allergic to the dairy product. In that case, this product is just right for you. This product is made from one essential ingredient, i.e., vegetable pea protein isolate.

Women who lack iron can use this pea protein powder to boost their iron deficiency. So, it’s a good source of iron and has been tested for quality. It is available in an unflavored, unsweetened form for smoothies, shakes, or baking goods.

Nutrition Value:

• Calories- 35
• Protein- 8 Grams
• Carbs- <1 Grams
• Protein Type- Pea

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KOS Organic Plant-Based Protein Powder

It is a plant-based protein powder that works great for vegan and vegetarian diets. The price for 15 servings is $32.99, and the price for 10 is $18.79. It is available in chocolate flavor. It is an award-winning protein blend that contributes to a complete protein diet.

It efficiently works for weight management and digestion support. Further, it keeps you feeling full for a more extended period. Thus, it helps you eat less when binging on other calories. It is also healthier than regular whey protein, which allows the body to maximize absorption. Also, it plays a crucial role in improving skin health and the immune system.

Nutrition Value:

• Calories- 170
• Protein- 20 Grams
• Carbs- 9 Grams
• Added Sugar- 2 Grams
• Protein Type- Pea, Chia Seeds, Quinoa, Pumpkin Seeds, Flaxseeds.

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Natural Force Organic Whey Protein

If you are following any dietary restrictions, this whey protein powder will work excellently. It will serve your purpose in maintaining your actual weight. It is both keto-friendly and paleo-friendly. Also, it is free from artificial ingredients. It contributes all essential amino acids that help to support muscle growth.

The product goes through third-party testing to ensure quality, potency, and purity. It is an excellent addition to your favorite smoothies, shakes, and baking goods. Also, it is essential to keep in mind that people who are lactose-intolerant or allergic to a dairy product must avoid it altogether.

Nutrition Value:

• Calories- 100
• Protein- 30 Grams
• Carbs- 2 Grams
• Added Sugar- 1 Gram
• Protein Type- Whey

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Vega Sports Premium Protein Powder

If you want to boost your lost energy after a workout, Vagas Sports Premium Protein Powder will serve your purpose efficiently. It is a plant-based protein powder that works great for vegan and vegetarian diets. It contains probiotics that help to support gut health, female reproductive health, and the immune system.

This supplement is NSF certified, ensuring it’s free of substances banned among athletes. To make it more nutritious, blend it with your favorite fruits or veggies to achieve the best results.

Nutrition Value:

• Calories- 160
• Protein- 20 Grams
• Carbs- 5 Grams
• Added Sugar- 2 Grams
• Protein Type- Alfalfa, Pumpkin Seeds, Peas, and Sunflower Seeds

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Garden of Life Sport Organic Plant-Based Protein Powder

It is another plant-based protein powder that completely suits the vegan diet. It is 100% organic and pure. It is both gluten and dairy-free. It contains probiotics that help to support immune function and digestive health.

Again, it is NSF-certified to boost immune power in professional athletes. The powder has a thick, gritty texture and tastes best when blended with other ingredients.

Nutrition Value:

• Calories- 160
• Protein- 30 Grams
• Carbs- 7 Grams
• Added Sugar- <1 Gram
• Protein Type- Sprouted Garbanzo Bean, Pea, Cranberry, Sprouted Lentil Bean, and Sprouted Navy Bean

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Ritual Essential Protein Daily Shake 18+

It has an impressive essential amino acid profile. It is made of clean ingredients. It also contains a range of vitamins necessary for pregnancy and postpartum. Furthermore, it is gluten-free, soy-free, and, most importantly, vegan-friendly. The product is a formulation without GMOs. It also contains choline, which improves brain function. However, it does not suit all ages.

Nutrition Value:

• Calories- 115
• Protein- 20 Grams
• Carbs- 3 Grams
• Protein Type- Pea

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Conclusion

You must look for protein supplements that offer a variety of flavors for baking goods, making smoothies, or protein shakes. Make it enjoyable, every bit of it to meet your nutritional needs. These protein powders contain healthy nutrients that offer unique benefits for women.

To help down your search, opt for third-party tested products to ensure potency, accuracy, safety, and quality.