Atqia BilkisHave you been working out to get the body that you want?
Do you feel like your muscles need more mass to have better strength and weight in your body?
Well, you need to add proteins to your diet along with your fitness routine and dietary plan.
Proteins help your body with:
- Muscle repair
- Bone strength
- Making of hormones and enzymes
Proteins can be found in foods like meat, fish, and eggs but, when you are working out more than your body can consume or you are running a little late for the day, you will need the extra protein boost.
Enter: Protein Powder Supplements!
Protein powder can be a good weight-loss source for women as it helps:
- Boost energy levels
- Improve muscle mass
- Give you a feeling of fullness
- Boosts your metabolism rate
All of which will help you burn calories and regulate your appetite.
Your feminine body needs protein as women shed the lining of the womb every month and more protein is needed during pregnancy or breastfeeding.
Because the amino acids in the protein help your body make the hormones, immune cells, and enzymes your body needs.
Your protein intake will depend on your level of activity, muscle mass, and overall health so, check with your health or fitness counselor when taking protein supplements.
According to the Recommended Dietary Allowance (RDA), women are suggested to take an average of 46 grams of protein per day which equals 10% of daily calories which is 0.8 grams per kilogram of body weight per day.
You need to have the right amount of protein in your diet to help with weight loss and recovery from intense workout sessions.
Finding the best protein powder can be quite difficult especially if there are so many to choose from with different tastes, textures, and flavors.
Keep reading to find out the best protein powders to boost your energy level and muscle strength!
List of 9 best protein powders for women
These protein-packed supplements are known for their effectiveness, and convenience and have been selected based on their certifications, ingredients, and sugar content.
Here are 9 best protein powder supplements for women to help get your muscle mass up and running.
Make sure to consult your doctor before deciding to take any supplements for further guidance.
01. Dymatize ISO100 Hydrolyzed Protein Powder
This protein powder goes easy with your stomach and will help you build lean muscles.
It has a combination of hydrolyzed and whey protein isolates, and a good dose of BCAAs in activating muscle protein synthesis.
It has over 16 different flavors ranging from chocolate, natural vanilla, cappuccino, and more you can enjoy!
Pros:
- A good mix with no lumps
- Gluten-free
- Informed-choice certification
Cons:
- No other vitamin source but, protein and calcium
- Relatively expensive
- Only one size is available
- Tub not recyclable
02. Orgain Organic Unflavored Vegan Protein Powder
This protein powder is plant-based and organic that is suitable for many diets.
It has a protein content that comes from chia seeds and brown rice.
This product is suitable for vegans as it does not contain soy, gluten, and lactose.
There are many flavors to choose from that range from vanilla, iced coffee, strawberries, and more.
Pros:
- USDA certified organic
- Good sources of protein
- Vegan friendly
Cons:
- Contains sunflower oil that may be allergic to some
03. Garden of Life Raw Organic Protein Unflavored Powder
This protein powder is plant-based and is highly absorbable.
It has probiotics and digestive enzymes that promote your gut health and reduce blood pressure levels and cholesterol, and support skin health.
It comes in a range of flavors like vanilla, rich chocolate, unflavored and more.
Pros:
- Good source of protein
- USDA organic plants
- Vegan and gluten-friendly
- Non-GMO friendly
Cons:
- Thick consistency when mixed with lumps
04. ALOHA Organic Plant-Based Protein Powder
This is an organic keto-friendly vegan protein powder that has a complete amino acid profile.
It has probiotics and electrolytes that help improve your bowel movement and digestion because of the fiber content present in the powder.
It also has medium-chain triglycerides oil from coconut that helps improve muscular activities.
Pros:
- USDA organic seal
- No artificial sweeteners
- Recyclable packaging
- Gluten and stevia free
Cons:
- Not suitable for people with diabetes
05. Ora Organic Vegan Protein Powder
This protein powder provides a good source of collagen that is vegan-friendly.
It has aloe vera, vitamins C and E, and Silica to level up your body’s collagen.
Ora organic vegan powder includes added micronutrients and the essential amino acids that help you with your post-workout routine.
It comes in a wide range of flavors like peanut butter, chocolate, vanilla and more making it taste like a milkshake!
Pros:
- USDA organic farms
- Non-GMO
- Gluten and artificial sweeteners free
- Good source of protein
Cons:
- It has a chalky texture
- May taste too sweet
06. NOW Sports Nutrition, Certified Organic Pea Protein
This powder is enriched with protein from peas that are known to not have any major dietary allergens.
NOW Sports Organic Pea Protein is pure and unflavored and mixes easily into your beverages.
This powder is sold by weight and not volume.
It helps athletes with their post-workout nutrition.
Pros:
- Packaged and quality tested in the USA
- Certified Organic by QAI
- No artificial sweeteners
- USDA Organic
- GMP Quality assured
- Non-GMO project verified
- Vegan friendly
Cons:
- Does not offer supplementary nutrient-dense ingredients present in other protein powders
- Lacks the flavor variety compared to other pea protein powder brands
07. KOS Organic Plant Based Protein Powder, Vanilla – Delicious Vegan Protein Powder
This protein powder is enriched with a good amount of nutrition that contains 40% or more of your recommended intake of Vitamins A, C, and D and several B vitamins and iron.
It has digestive enzymes and a good deal of net carbohydrates and fats to maximize absorption.
The fats come from coconut ingredients and nuts and the fiber content present gives you a feeling of fullness.
This complete protein is healthy for you and your environment.
Pros:
- Vegan friendly
- USDA Organic
- Reasonable price
Cons:
- Does not mix well
- The taste may not be good
08. Naked WHEY 5LB 100% Grass Fed Unflavored Whey Protein Powder
This protein powder comes from milk curd that is separated during the cheesemaking process.
The isolate version of whey protein comparatively has little lactose as most of the lactose is lost during the processing.
Whey is enriched with branched-chain amino acids (BCSSs) that help promote muscle growth and recovery after resistance and endurance exercise.
This protein powder helps control your meal intake because your appetite decreases. Which reduces calorie intake.
It also helps reduce inflammation and improve heart health markers in obese people.
Pros:
- 100% grass-fed
- No artificial sweeteners
- GMO-free
- Cold pressed
- No synthetics
Cons:
- Not suitable for lactose-intolerant people
- Slow protein dissolve
09. Legion Whey+ Vanilla Whey Isolate Protein Powder
This formula has a calcium and sodium presence that’s more than 100mg and is a whey isolate that is mixed with maltodextrin.
It helps with muscle growth and support and enhances post-workout recovery.
It is naturally sweetened with a flavored blend of protein powder and rice protein.
This powder will boost your fitness goals with high-protein and low-calorie ingredients that go easy on your stomach.
The milk content comes from Irish dairy farms in Ireland which is the healthiest and cleanest dairy in the world!
Pros:
- 100% vegan
- Lactose-free
- Mixes well
- Easily digested and absorbed well
- No artificial fillers
- Made in the USA in an NSF and GMP-inspected facility
Cons:
- Does not have digestive enzymes for those who prefer it
Take away
Protein powders should not be taken as a healthy replacement to your daily intake of food and nutrition but rather as an additional tool to boost your muscle mass and energy.
Most people get enough protein from the daily food they eat.
Unless you are working to increase your muscle mass, or you’re pregnant and breastfeeding, or have other medical conditions and are taking medications for it then supplements serve as a good plus.
When choosing your protein supplement, be sure to check the flavor, type, nutritional value, and whether the product is third-party tested for safety.
Before taking any protein supplement, consult with your dietician or fitness counselor as each of our protein intakes varies.
Pay close attention to how your body responds to the supplement of your choice and change your intake after consulting with your doctor.
Level up your fitness journey, and stay healthy and happy!
FAQs
- What can you mix protein powder with?
Protein powders can be mixed with a lot of things because it is versatile.
If you are building muscle mass then mixing your protein powder with milk, coconut milk, or black coffee will give better results. You can also blend them into smoothies, yogurt, oatmeal, or your favorite recipes.
For a leaner muscle tone, you can mix it with water. It all depends on your preference and nutrition goals.
- How often should you drink protein shakes?
If you are a serious athlete or into fitness practices then you will need 3-4 protein shakes to maintain your physique.
If you are the kind of person who works out daily then 2 protein shakes per day work to maintain your body mass.
If you are not active then 1 shake a day is good to go.
You can have protein shakes every day but not as a replacement for whole food sources. The nutrients in whole food sources are essential for your health and your workout performance and recovery.
- When should you take protein powder?
It is recommended to take protein supplements after the exercise period, a period called the “anabolic window” where your muscles need the strength to recover.
You can also have it every day before or beyond this time period and is not necessarily time-specific.
- Is protein powder safe?
Protein powders are safe but if you have them in large amounts then, your body will experience digestive problems.
Especially if you are lactose-intolerant and have dairy-based protein then, you will experience stomach upsets, bloating, and gas.
Some research suggests that protein powders can cause kidney failure as your kidneys work harder to increase their calcium excretion.
You also feel dehydrated from consuming a lot of protein. But, people on dialysis can have whey as a good source of protein.
Resources
https://www.livescience.com/best-protein-powder-for-women
Womensframe
Indrani Guha
Add comment