You know by now that you should include protein in your diet for muscle gain, fat loss, and, well, your overall health. And we're sure you also know that outside of food you can also get some tasty protein from protein powder as well. Show
But do you know why the best protein powders for women are so useful? Or is it more of a monkey-see, monkey-do with your favourite influencer on the 'gram? Whatever it is, let's give you a little more background on the best protein powder (for you) and why it could be the key to hitting your protein goals. How much protein do women need?The NHS and the British Nutrition Foundation recommends 0.75g of protein per kilogram of body weight a day (that's around 50 to 60g ) but, several recent studies, including one Nutrients paper, suggest that those protein guidelines are too low, especially if you’re highly active. 'Those engaging in 150 minutes of exercise a week (or more) require around 1.2 to 1.5g of protein per kg body weight per day, and athletes will require even more,' says nutritionist Jenna Hope. Why is protein so important for women?Maintaining muscle mass and strength is important for your overall health, for preventing chronic diseases and for everyday movement, like lifting heavy objects. High protein foods help to support exactly that and protein powders, in particular, offer bang for buck. 'Your muscles are made up of amino acids, which are the building blocks of protein,' explains Dr Stuart Gray from the University of Glasgow. 'Powders deliver a huge amount of amino acids to the muscles.' For busy women (all of us, it seems then) a protein powder can help us hit our protein goals without meal prepping every other evening or losing precious hours of sleep in the morning. Are some protein powders better than others?Short answer, yes, but it will depend on your goals what 'better' means. There are some ingredients to swerve across the board according to Hope, though. 'Be aware of added sugars, as they can unknowingly contribute to your total sugar intake. Where possible, opt for protein powders which are free from artificial sweeteners and flavourings, too.' What are the pros and cons of using protein powder?On the plus side, protein powder offers a convenient way for you to up your protein intake. It can sometimes be difficult consuming your optimal level of protein through food alone (since you have to prep it, carry it around and then actually eat it – which isn’t all that easy when you’re not feeling hungry), so protein powder is a nifty solution. As far as cons are concerned? The main one is that protein powder tends to lack the micronutrients that you’d get were you eat a source of protein (such as fish, or steak for example). This generally isn’t a problem if you are getting all of your essential nutrients from food sources and using powder to boost protein intake in-between meals, but would be an issue if you were to supplement food with shakes. Now, without further ado, the best protein powders for women. Not the gloopy, concrete-looking slop that you associate with World's Strongest Man but, tailored, vitamin- and mineral-enhanced blends designed specifically for what women need. Whether you're vegan,
dairy-free or
lift a lot in the gym, there's a protein powder just for you. Here's our handy guide on what sets pea apart from casein, and whether hemp tops brown rice in the
nutrition department. Note, the products stamped with the esteemed Sports Nutrition Awards logo below have been crowned the 2022 winners of the highly anticipated
Women’s Health Sports Nutrition Awards. The rest have been handpicked by our editors, who have tried their fair share of protein powders, so you’re bound to find one that will float your boat. 1. Whey (dairy)
The Fit Protein – Whey Creamy Vanilla INSIGHT liveinnermost.com £29.95
'Whey concentrate is around 65-70% protein, which is higher than any plant-based options,' says nutritionist Drew Price. Protein's gold-star nutrient is leucine, an amino acid that triggers muscle growth and repair. 'Around 13% of the protein in whey is leucine, compared with, say, hemp's 7%,' says Price. 'If you’re training regularly at a high intensity, have 15g before your workout and 15g after to get it working faster.' Women’s Health Lab approved whey protein powders Hermosa Whey Protein Powder
Hermosa Whey Protein Powder Hermosa livehermosa.com £30.00 Per 30g serving: 125kcal, 20g protein, 4.5g carbohydrates, 2.6g fat Pimp up your post-workout shake with Hermosa’s winning whey protein, which beat well-established brands on test thanks to its rich, Dairy Milk-esque chocolate flavour. The texture is on point too – according to testers, it tastes just like a chocolate milkshake when blended with plant-based milk. Um, yes please! This premium protein is on the pricier side but trust us, it’s worth it. The natural ingredients list features whey sourced from grass-fed cows and the South American stevia is 100% plant based. You’ll bag 20g of protein per serving plus all the nine essential amino acids you need for optimal muscle growth and repair. Bonus points for the snazzy packaging, too. PE Nutrition Performance Whey
PE Nutrition Performance Whey PE Nutrition hollandandbarrett.com £36.00 Per 30g serving: 108kcal, 21.5g protein, 2.5g carbohydrates, 1.2g fat Offering excellent bang for your buck, this purse-friendly powder packs a punchy 21.5g of protein made using three types of whey (concentrate, hydrolysate and isolate) coupled with 4.8g of BCAAs to aid muscle growth and recovery. The sweet vanilla flavour went down a treat with our testers and, like Hermosa’s offering, the consistency is satisfyingly smooth and creamy. It tastes great with water alone, but we’d recommend whizzing it up into a smoothie with frozen banana and peanut butter for a decadent post-gym treat. Foodspring Whey Protein
Foodspring Whey Protein Foodspring foodspring.co.uk £29.99 Per 30g serving: 113kcal, 23g protein, 2.2g carbohydrates, 1.4g fat Foodspring’s whey protein – which boasts 23g of the muscle-building macro, plus 9.8g of essential amino acids for effective recuperation – is ideal when you’re in a rush straight out of the gym. Just give it a few shakes and you’ve got yourself the perfect lump-free blend. Flavour-wise, the powder avoids being sickly sweet, instead delivering a subtle cocoa flavour that our testers said was super delish when they mixed it with alt milk. They also rated the refreshingly short ingredient list, which is free from added sugar and added hormones, plus it’s non-GMO. 2. Pea (vegan)
High in superstar amino acid leucine, pea protein outranks other plant-based proteins according to The Journal of Nutrition and a study found it as effective as whey at increasing muscle mass during a 12-week training programme. It's a popular post-workout choice because of its zero
fibre (compared with hemp’s 8g per 30g scoop) content makes it easier on the gut, but since it's a little light on crucial amino acids, pair it with another plant protein, like oat bran, which contains plenty. Just add a 30g scoop to a smoothie or make yourself a protein porridge with
the oats themselves. Delicious. 3. Casein (dairy)
Slow-Release Casein [Amount : 1 kg; Flavour : Strawberry] Myprotein myprotein.com £39.99
Despite its meathead associations, casein is actually ideal for anyone with a get-lean goal. ‘Casein is digested more slowly than whey and forms a jelly in the stomach that keeps you feeling full,’ says Price. ‘It also stops muscle from breaking down, enabling you to lose weight without losing muscle,’ he adds. Take it in the evening. A study published in Medicine and Science in Sports and Exercise found that ingesting 40g of casein pre-sleep improved protein repair rates by 22% - essentially speeding up your progress by around one-fifth. Still not good for the dairy-averse though. 4. Brown rice (vegan)
Bulk Brown Rice Protein Powder
Easy on the stomach, rice may seem like a decent alternative to whey – one study in Nutrition Journal found it to be as effective on all counts – but Price has a word of warning. 'Rice doesn't compare in terms of amino acids so I'd guess the subjects in the study were getting a lot of protein from elsewhere in the diet, evening things out.' He advises you to do the same; 'Fill up on quinoa at
mealtimes and snack on peanut butter or edamame beans.' Don't mind if we do. 5. Hemp
Pulsin Hemp Protein Powder Pulsin hollandandbarrett.com £10.00
Good news: Hemp contains anti-inflammatory omega -3 and -6 fatty acids, which are difficult to find on a plant-based diet. Bad news: 'Although hemp protein has all 21 amino acids, it doesn’t have the optimum amounts you’d find in casein or whey. It’s particularly low in leucine, so try combining 15g of hemp with 15g of leucine-rich pea protein powder to boost the amino acid profile and speed up your body’s rate of repair,' advises Price. Finally, be warned: 'It can cause bloating, probably down to the high amount of fibre,' says Price. Worth remembering if you don't want to let one rip mid-yoga sesh. 6. Soy
Ote Sports Chocolate Soya Protein Drink Ote Sports otesports.co.uk £43.50
While the health benefits of soy protein are often disputed, soy protein product have plenty to offer. Ote's delicious chocolate soya drink is designed for the highly active and consists of soy protein, electrolytes and vitamins, promising to prep the body's muscles for exercise and aid recovery. Slip one of the portioned sachets into your gym bag and guzzle post-session when you're short of time. What about protein blends?Many protein powders are actually a blend of a few of these common types. While whey and casein are usually just single ingredients, a lot of vegan protein powders mix hemp, pea, brown rice or soy to provide a nutritionally complete profile. Some proteins are better at encouraging muscle recovery whilst others can help you gain muscle mass – combining two or more can often help you achieve a few different goals at the same time. 8 ways to use protein powderYou've ordered your powder and are avidly scrolling
high protein recipes on the Women's Health site only to
realise they're, well, mainly made from food and not protein powder. No sweat—we got nutritionists Hope and Lee Chambers (@essentialisecoach) to offer their favourite ways to incorporate the little extra protein hit into their day-to-day. 'I love adding protein powder to my porridge', says Jenna, while Lee loves using protein to add a little sweetener to his morning coffee. Why not try:
How often should you drink protein shakes?Again, it really depends on you, your goals, your nutrition, and your activity levels. Protein shakes are ideal for drinking around the time of your workout – either before or after – to promote recovery, or to snack on throughout the day in-between meals. Protein shakes should not replace meals entirely. Your best bet is to hit up a qualified nutritionist – particularly if you have health, performance, or aesthetic goals in mind – to get the low-down on your daily optimum protein amount, plus how to get as much as you can from food sources and when (and how often) to supplement with protein powder. Something to pay mind to, regardless of your goals, is that you shouldn’t eat too much protein in one sitting. ‘It's important to spread your intake throughout the day in order for your body to digest it,’ Xander Pipe, fitness nutrition coach and founder of meal delivery service The Key To Food, tells WH. ‘If you eat too much in one sitting, it can place strain on your kidneys.' 32 best protein powders for women to shop now
WHEY Innermost The Fit Protein Creamy Vanilla
WHEY PE Nutrition Performance Vanilla hollandandbarrett.com £36.00
WHEY Bio-Synergy Coffee Whey Hey® Protein bio synergy bio-synergy.uk £29.99
WHEY Neat Protein Whey Protein Bags neat-nutrition.com £25.46
WHEY Women's Best Fit Pro Mixed Berries
WHEY, SOY BLEND PhD Nutrition Diet Whey Vanilla Cream
WHEY ISOLATE Myprotein Clear Whey Isolate Peach Tea Myprotein myprotein.com £28.99
CASEIN Optimum Nutrition 100% Casein Powder Chocolate hollandandbarrett.com £35.00
CASEIN Myprotein Slow-Release Casein Strawberry Myprotein myprotein.com £39.99
CASEIN Bulk Powders Micellar Casein
CASEIN The Protein Works 100% Micellar Casein theproteinworks.com £11.99
PEA, BROWN RICE, HEMP BLEND Form Nutrition Performance Protein PEA Shreddy French Vanilla Protein
PEA Myprotein Pea Protein Isolate Myprotein myprotein.com £23.99
PEA, WHITE HEMP BLEND Muscle Mary Vanilla Protein
PEA, SOY BLEND Free Soul Dual Use Blend Vegan Vanilla hollandandbarrett.com £24.99
PEA Nuzest Clean Lean Pea Protein
PEA, WHITE HEMP BLEND Muscle Mary Chocolate Crush Protein
PEA, SUNFLOWER SEED, CHICKPEA BLEND Foodspring Vegan Protein
PEA, HEMP BLEND Vega Clean Protein Vanilla hollandandbarrett.com £23.00
PEA, HEMP, BROWN RICE BLEND Form Superblend Chocolate Salted Caramel
PEA, SUNFLOWER SEED BLEND Misfits Salted Caramel Vegan Protein Powder
PEA, SACHA INCHI BLEND Glow Bar Cacao Ginger Protein Powder
BROWN RICE Bulk Brown Rice Protein Powder
BROWN RICE Pulsin Rice Protein Powder Unflavoured hollandandbarrett.com £10.99
BROWN RICE Myvegan Brown Rice Protein Myprotein myprotein.com £19.99
HEMP Pulsin Hemp Protein Powder hollandandbarrett.com £10.00
HEMP Naturya Organic Hemp Protein Powder hollandandbarrett.com £9.99
HEMP KIKI Health Organic Hemp Protein Powder KIKI Health lookfantastic.com £14.95 SOY Pulsin Soya Protein Powder Unflavoured hollandandbarrett.com £6.99
SOY Ote Sports Chocolate Soya Protein Drink Is whey protein safe for females?Additionally, whey protein speeds muscle recovery and reduces exercise-induced muscle damage in physically active women, making it an excellent choice for athletes ( 4 ). However, since whey is made from milk, this type of protein is not appropriate for vegans or those with allergies or intolerances to dairy.
Whats a good protein powder for building muscle for women?Expert. Innermost The Lean Protein. The best protein powder overall for women. ... . MyProtein Impact Whey Protein. The best budget protein powder for women. ... . Misfits Vegan Protein powder. ... . Vital Proteins Collagen Peptides. ... . Vega Protein Made Simple. ... . Garden of Life Raw Organic Protein. ... . Transparent Labs 100% Grass-fed Whey Protein Isolate.. Should women drink protein shakes everyday?It is safe to drink protein shakes every day, but be sure to obtain the majority of your protein and other foods from whole food sources. Without whole food sources, you'll be missing out on other valuable nutrients that are vital for health and supporting your workout performance and recovery.
What is the best protein powder to use?13 foods you didn't know you could make with protein powder. Add it to oatmeal. ... . Make protein pancakes. ... . Turn dessert waffles into a hearty meal. ... . Add flavorless protein powder to mashed potatoes. ... . Add protein powder to coffee, especially if you skip breakfast. ... . Swirl protein powder into yogurt.. |
Best type of protein powder for women
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