Which is the Best Protein Powder for Women?
We will need to discuss protein. You hear about nourishment from the guys who tell their friends they wish to “bulk up” or “get swole,” but that’s not the entire picture. Though protein can be used to bulk up or build lean muscle, this is a remarkably limited view of exactly how beneficial protein can be.
Proteins are biochemical molecules, including chains of amino acids bonded by peptide bonds, and we want them in our diet because they provide crucial amino acids that our bodies can’t synthesize by themselves.
While protein is beneficial for weight management, muscle development, and recovery following exercise, it also does so much more, providing the bases used to create and preserve muscle, bone, skin, and an array of vital hormones and enzymes. We will need to eat foods that have protein to remain healthy, and this is where protein powders may develop in, filling in the nutrient gaps that may be occurring in your diet, or simply help supplement your current lifestyle.
Just take it from dietician Jillian Kubala: “While whole foods are always the best source of protein, powder supplements are a smart and convenient way for busy women to satisfy their nutritional requirements.” Whether you’re looking to build lean muscle or just stay fit, adding a protein shake to your routine can help you get there.
While there is no one reason for women to take protein to help you choose, we’ve identified the questions that you want to be asking yourself.
Choosing a protein powder
Foods such as eggs, beef, almonds, poultry, and fish are already chock full of protein, but to make sure you’re receiving the proper protein intake, take a second to calculate just how much you should be taking. Protein, like most things in life (or even a new season of Sabrina on Netflix), ought to be taken in moderation. You may already be in taking a fantastic amount of protein, just by your routine diet!
Something to keep in mind is also is the current RDA (Recommended Dietary Allowance). This now suggests protein consumption be .8g per kilogram of your body weight. This is not necessarily the amount that should be consuming daily, but instead is the minimum you need to consider taking.
Consider how much exercise you engage infrequently, and what kind of exercise in particular. Based on your workout, your personal protein needs could change. Trainers and those who engage in extreme exercise are more likely to need higher levels of protein in addition to those who are looking to gain muscle mass and strength, compared to exercise like yoga or pilates.
- Health goals
Have a moment to ask yourself why you want to be taking protein powder. Are you looking to support muscle recovery, or supplement a low-protein diet? Are you attempting to increase athletic performance, or fill in specific nutritional gaps? Various powders can provide unique benefits, depending on what you are searching for.
- Dietary Limitations
Consider any potential dietary limitations or anything you especially want to avoid on your protein powder. Are you trying to find something dairy-free, vegan, or vegetarian? Would you want to avoid any animal products altogether? Since many protein supplements have been sourced from milk that does not mean that there isn’t another choice for you
- Frequency and commitment
To get a full-blown daily commitment or something in the middle? Just like having a relationship, there’s one for everybody.
Now that you’ve asked yourself the tough questions, we have laid out the best types of protein powders on the market: seven, to be precise.
The seven best Kinds of protein powders for Ladies
- Whey protein
Not only for Miss Muffet, but whey is also a byproduct of the milking process (it happens when turning milk into cheese), and it’s presently one of the most popular protein powders you will see accessible. Whey is a complete protein, meaning it contains all the nine essential amino acids or even the amino acids that the body can’t produce naturally and are needed through diet or supplementation.
Whey protein is recommended for those interested in using protein powder to help with weight reduction and lowering cholesterol levels, as well as for women interested in building muscle mass.
When looking at whey protein, then you may also notice that some are listed as “anti-oxidant” while others are “compounds.” Protein in isolate type gets more processing than the chemical type, which then yields a greater protein content using less lactose and fat.
- Plant protein
Just like whole milk vs. oat milk, we now have the choice of whey protein or plant-based protein. This one is exactly what it sounds like: protein powders which come from vegetarian sources such as peas, hemp, rice, soy, and pumpkin seeds, although a protein powder that is labeled as “Plant-based” is normally a combination of some of these.
These are excellent for those who are looking to get the necessary protein without any animal products. Though they’re not always absolute proteins, these combinations are likewise suggested for weight management and muscle gain, although this may vary based on which proteins have been on your blend.
- Casein protein
If whey is about 20% of milk protein, casein is the remaining approximately 80%, and like whey, is also a complete protein. However, casein’s absorption is a lot slower compared to whey’s and causes the release of amino acids. This one is perfect for men and women that want to take post-workout protein powder before bed to help with healing or muscle growth while you sleep.
Among the most popular protein powders out there right now, collagen’s primary goal is binding tissue but has been studied for its positive impacts on nail health as well as its capacity to support gut health.
That having been said, collagen is not a protein. Though Collagen contains a higher concentration of four amino acids in particular—-glycine, proline, hydroxyproline, and arginine—-collagen nevertheless only has 8 of those 9 proteins that we’re unable to create naturally, and thus, is incomplete. If your primary interest is boosting your beauty or digestive health, hydration could be right for you.
- Egg white protein
Egg white protein might look like a strange one to include, you have a dairy allergy but still need an entire protein. This rules out many plant-based ones, as well as collagen. Because this one is derived from chickens, they are complete proteins, just like whey and casein, and has also been studied for weight management. This form of protein can also be generally lower in carbohydrates, making it especially valuable for women with diabetes. But still, keep allergies in mind—-naturally, people who have egg allergies should remain clear.
- Soy protein
Another vegetarian alternative, soy protein is an exciting vegetarian option that, unlike a lot of plant-based proteins, is a complete protein. Soybeans themselves contain no cholesterol and are low in saturated fat, and are the only vegetable food that contains all essential amino acids.
However, this option is a fairly contentious one, as soy protein and its powder comprise phytates, or antioxidant compounds, which can reduce nutrient absorption. Research because of its advantages concerning weight loss and muscle-building is mixed as well.
- Brown rice
For those people who are looking for a vegan protein that is neither soy nor plant-based, consider brown rice protein. As its name suggests, this one is created from extracting rice protein from brown rice and is vegan and vegetarian friendly. This one could be an excellent choice for women that are primarily seeking to improve muscle and strength. However, unlike soy, brown rice is not a complete one, and so may not be your top option.
Whether complete or incomplete, dairy-free, or dairy-rich, you ultimately want to locate a protein powder that is as distinctive as you are. That being said, there’s always your financial plan to consider as well, so think about if you’d rather be spending money on a single, single powder with all the complete proteins, or on one that does not necessarily have nine amino acids. This is especially important for vegetarians and vegans to think about, as getting complete protein alone can be tricky.
Ask yourself the important questions, and have fun shopping for your protein! And, of course, Be Sure to take care of the rest of your own body, as protein is only one part of a nutritious diet. Before taking any medicine or supplement we suggest that you should take advice from a doctor.