The Benefits Of Protein Powder For Women
Women need protein for so many reasons. Shah lists some of them here:
- Reduces appetite and hunger levels
- Increases muscle mass and bone strength
- Reduces cravings and desire for late-night snacking
- Boosts metabolism and increases fat burning
- Helps to maintain weight loss
- Vital component for hair, skin and nails
- Used as an energy fuel
- Builds and repairs cells in the body
- Boosts memory
When it comes to weight loss in particular, one study published in the American Journal of Clinical Nutrition found that overweight women who increased their protein take from 15% to 30% of their calories ate 441 fewer calories each day without intentionally restricting anything. So if youre looking to shed a few pounds without restricting yourself, investing in the best protein powder for women could be a good idea.
Studies have also found that people who eat more protein tend to maintain muscle mass better as they age, and have a lower risk of osteoporosis. This is particularly important for post-menopausal women, who are at a higher risk of age-related muscle loss.
Is It Possible To Take Too Much Protein
Yes. The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein . Always read the label of any protein supplement carefully, stick to the recommended serving size, and be mindful of other protein sources in your diet. If youre concerned that you might be consuming too much protein, speak to your GP.
When To Use The Best Protein Powder For Women
So when is the best time to supplement with protein powder? A review published by the Journal of the International Society of Sports Nutrition suggests protein should be eaten before and after training. During the hour after completing a workout, eating enough carbs and protein also gives your muscles the ability to replenish the glycogen they lost through training and make available protein and amino acids for rebuilding and repairing muscle.
Ansari also suggests you should “keep an eye out for a time of day when it might be difficult to get enough protein too. If unable to add a protein-rich meal or snack, she says, consider incorporating a supplement. For example, if you tend to rush breakfast, why not grab a protein shake, or stir some powder into a bowl of oatmeal?
The type of supplement you choose can also affect timing. The body digests casein-based products more slowly, so these are best eaten in the evening, whereas whey and plant-based powders can be eaten at any time of the day.
Pairing your protein powder with carbohydrate for a post-recovery snack can help you to achieve maximum results. If youre using a low-carb protein powder, make it with almond or rice milk and eat a piece of fruit. If made with water, also eat a couple of handfuls of wholewheat crackers or a slice of wholegrain toast with sliced banana on top. This will provide a high-quality post-workout snack.
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Youre Getting An Added Hit Of Antioxidants And Phytochemicals
Plant-based and vegan protein powders are loaded with vitamins and minerals that are essential to optimum health and are abound with phytochemicals compounds produced by plants that can boost your health. On the flipside, some whey proteins can contain added hormones and antibiotics. Time to go natural, perhaps.
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Are Organic Protein Powders Beneficial
We recommend trying to meet your daily protein requirements through foods such as chicken, fish, meat, dairy, soy, beans, legumes, nuts, and seeds. The average person needs 0.8 grams of protein per kilogram of body weight per day. With a well-balanced diet, most people consume plenty of protein and do not need protein powders. Splitting protein intake among meals and snacks is an easy approach to taking in enough protein.
That said, protein powder in general may be beneficial for the following people, and, if consuming organic foods is important to you, you may want to specifically choose an organic protein powder:
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How To Choose The Best Protein Powders For Maximum Protein Absorption
Whey protein is going to be best. âWhey protein in the form of meal replacements is an easy way to get in extra protein, or simply meet your protein needs, which can improve muscle mass as well as satiety,â Best. âThis form of whey can also add to bone density as it provides extra calcium, and whey also contains an amino acid known as cysteine, which is essential for making glutathione, a powerful antioxidant,â Best continues.
If you are on a gluten free diet, youâll need gluten free protein powders as formula for your post-workout recovery shakes and meal replacement smoothies. Harris-Pincus likes BiPro Elite Whey. âBiPro is a delicious whey based powder with only five ingredients and is free of fillers or artificial flavors, is sugar-free, gluten-free, hormone/RBST-free, certified kosher and is also certified by the National Science Foundation to be free of banned substances, which means itâs approved for use in sports,â says Harris-Pincus.
As a bonus, BiPro contains 2.55 grams of muscle building leucine, an amino acid, per serving. You can also use whey protein powders if you are gluten free and need gluten free protein powders, too.
The Best Protein Powders Tried And Tested
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Once used exclusively by bodybuilders, protein supplements have grown in popularity so much that it’s now common to see people of all ages, genders and body types consuming protein shakes in and out of the gym.
We put protein powders to the test to find the best on the market, then asked a nutritionist for her opinion and tips on how to use them safely. Read on to see her advice.
Once you’ve determined whether a protein supplement is right for you, discover which powders are best. You might also enjoy our review of the best protein bars.
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Green Smoothie With Protein Powder
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This green protein smoothie with protein powder recipe blends almond milk, vanilla protein powder, frozen banana, and spinach into a refreshing lean, green, and vegan shake. The perfect quick and healthy breakfast or post work out snack.
Smoothies have always been one of my go-to breakfasts. They are quick, easy and because they are so versatile I almost always have all of the ingredients on hand for some variation of a smoothie. This green protein smoothie is definitely one of my favorites.
Packed with protein, nutrient-rich greens and fiber, this healthy shake is a great grab-and-go breakfast that keeps you feeling full and satisfied much longer than sugary breakfast baked goods and pastries.
Frozen banana, spinach and protein powder is blended with almond milk to make a vibrant green smoothie, but dont let the funky color discourage you. The spinach acts as a natural food dye and makes the smoothie green but you cant taste it. However, you still absorb all of the nutritional benefits of spinach, so its a win-win!
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Jade Kicked 12 Pounds In 21 Days
Ive been trying forever to lose the last 10-15 lbs. and tone up and thats exactly what happened so I am very happy. I feel great about myself, I dont find myself holding in my belly anymore and feel confident about myself and people have noticed that about me tooand my love handles are gone! I couldnt be happier with this whole program and I definitely recommend this to anyone looking to lose a little or lose a lot.
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Who May Not Benefit From Organic Protein Powders
Organic protein powders are not necessary for those who are comfortable using standard protein powder. Protein powders in general are not beneficial for the following people:
- Those who are already meeting or exceeding their protein needs. Many adults get enough protein in their diet, and adding extra protein through a powder can be expensive and unnecessary, says Carroll. When people start relying on protein shakes for meals instead of whole foods, they may miss out on key nutrients and phytochemicals, she adds.
- Young athletes. While not necessarily bad, I also personally don’t recommend them to youth athletes, says Asche. She encourages younger athletes to get their nutrients through whole food sources rather than relying on supplements.
Cacao Mint Hemp Flavoured Protein Powder
Particularly for those with intolerances, Happy Ways Cacao Mint Hemp Protein Powder may be the best tasting protein powder flavour for you. Hemp-based protein powder doesnt contain allergens, gluten, sugar, lactose, nuts or soy.
Also, hemp is rich in omega 3 and omega 6 essential fatty acidsthis supports energy production and strengthens the immune system. Hemp contains vitamins and minerals including magnesium, iron, zinc, calcium, vitamin B and D3 and Gamma Linolenic Acid that prevents and fights inflammation and PMS symptoms.
Happy Ways Cacao Mint Hemp Protein Powder has a slightly nutty/earthy taste and is made with organic and natural ingredients such as coconut flour, cacao, chia seeds and natural mint. It doesnt contain any dairy, making it perfect for people looking for a vegan-friendly protein powder, and its good for people that are allergic or have sensitivities to products containing lactose. For those who love all things choc mint, this one will no doubt satisfy your tastebuds!
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Best For Fullness And Muscle Recovery: Optimum Nutrition Gold Standard 100% Casein
This powder contains casein, which means that it is a slower digesting and absorbing protein.
The brand suggests that it is a suitable powder to use after exercise, between meals, or before bed to support fullness and muscle recovery.
It contains 24 g of protein per serving and includes no artificial flavors, colors, or sweeteners.
Dairy-based sources of protein, such as whey and casein, also contain branched-chain amino acids, which may further help recovering muscles.
This product is available in Chocolate Peanut Butter, Chocolate Supreme, and Cookies & Cream flavors. It is available in sizes of 2 and 4 lb.
|Per 33-g serving of the Creamy Vanilla flavor:|
Egg protein powder options include:
Best With Pea Protein : Naturade Vegan Smart Plant Protein Shake
Some reviewers note it can be hard to blend
This inexpensive pick by Naturade, a brand that’s been around since 1926, uses non-GMO, vegan certified pea protein in addition to dietary fiber and BCAA’s for a low-calorie shake formula. We love that it is gluten, dairy, soy, and cholesterol-free, making it easily digestible for those with sensitive stomachs. Reviewers note that the shakes are satisfying and can be used as meal replacements, and the vanilla flavor is tasty.
Key Ingredients: Pea protein, amino acids | Certified: Vegan, gluten-free, Non-GMO | Dosage: 1 scoop daily | Size: 16.5 oz.
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Best Single Ingredient: Sunwarrior Brown Rice Protein Powder
Courtesy of Amazon
Not considered a complete protein
Sunwarriors Classic Protein is a clean and simple brown rice protein powder with no added flavor. Its made up of only one ingredient: organic brown rice protein. This plant-based powder subtly boosts the protein content while seamlessly blending into the beverages it’s mixed with. This also makes it easy to use as an ingredient in both sweet and savory recipes. One scoop provides 20 grams of protein with no added sugar or alternative sweeteners. It is also free of gluten, soy, and dairy.
The brown rice powder is sprouted and fermented, meaning that the brown rice is soaked for a period of time and then allowed to germinate. The sprouting and fermenting process makes it easier for your body to access and use beneficial nutrients.
Key protein sources: Brown rice| Serving size: 1 scoop | Amount of protein per serving: 20 grams| Calories per serving: 100 | Vegan: No| Gluten-free: Yes| Additives: No
Zero Belly Protein Powder
As if the delicious Dutch Chocolate flavor wasnt enough, this plant-based protein powderperfect in Zero Belly Smoothiesdelivers a complete amino acid profile with a powerhouse combo of pea, hemp, fava, and lentil proteins. Its also packed with flat belly ingredients like the probiotic GanedenBC30 for optimal digestion, and ChalCurbTM, which has been proven to reduce visceral belly fat. Use this rich chocolate flavor for our decadent-tasting Zero Belly smoothie recipes like the Peanut Butter Cup or the Cherry Chocolate Tart. For 100+ smoothies that fight belly fat, order your copy of Zero Belly Smoothies today.
$29.99 Buy now at ZeroBellyProducts.com
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Real Food Protein Smoothie Recipe Inspiration
I’ll be the first to admit that the majority of these foods don’t have the same protein content as a protein powder. But what’s important to note is how quickly protein can add up if you’re intentional when selecting your smoothie ingredients. See for yourself! Check out some of my favorite high protein smoothie recipes below that all contain over 20 grams of protein:
Best Overall: Amazing Grass Protein Superfood
Amazing Grass Protein Superfood
Although this blended, vegan protein powder is plant-based, its a complete protein. Theres a reason this option recently topped our list of the best vegan protein powders: Its got a hearty mix of pea, quinoa, chia, and hemp proteins, plus extra fruits and veggies for added nutrition. As a weightlifter, I was tired of all the cholesterol in whey protein, so I decided to go plant-based, a reviewer writes. I really like this protein, as it is a complete protein source with a lot of vitamins in it. The taste is on par with other whey proteins.
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Lemon Kale Protein Detox
Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. Thats because a significant percentage of the antioxidant polyphenols in any food or drink break down before they reach your bloodstream. But researchers at Purdue University discovered that adding lemon juice to the equation helped preserve the polyphenols.
- ½ lemon, peeled and seeded
- ½ frozen banana
- ½ cup unsweetened almond milk
- 1 scoop plain plant-based protein powder
- 3 ice cubes
- Water to blend
NUTRITION: 254 calories / 7 g fat / 20 g carbs / 5 g fiber / 10 g sugar / 30 g protein
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Less Naked Whey Vanilla Protein Powder
Whey protein is a popular choice when it comes to protein powders, and for good reason. This milk protein is loaded with branched-chain amino acids that are quickly absorbed and ideal for building muscle post-workout. Unlike some whey proteins, this one is made with only three ingredients including 100% grass-fed, pure whey protein, vanilla, and organic coconut sugar. Try adding this powder to our gut-friendly Raspberry Oat Smoothie for a satiating protein boost.
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How Protein Powders Work And Common Misconceptions
Protein, along with carbohydrates and fat, are one of the three main macronutrients that make up everything we eat. Proteins are amino acids which help maintain, build and repair damaged muscle tissue. The more you exercise, and the more you work your muscles, the more protein its thought you need.
When we exercise, the reason our muscles get sore is that we create small tears in our muscle fibres. Proteins, which are comprised of amino acids, help mend and repair those tears. Over time, this causes muscles to build up and swell as theyre repeatedly used, torn and come back stronger.
Protein powders are entirely unrelated to steroids: theyre not chemicals, but derived from food, whether thats animal products such as whey or a vegetarian alternative such as pea protein. We get protein every day from sources such as meat, eggs, dairy, pulses, legumes, nuts and seeds: protein powder is just a concentrated form of that.
Why do we need protein powders, if we can get everything from food? The American College of Sports Medicine recommends that people who lift weights or does endurance training regularly, such as running or cycling, need between 1.2 or 1.7g of protein per pound of body weight. every day, in order to build muscle and get stronger. Thats a lot, and hard to get from three square meals a day. Protein shakes offer a convenient, affordable way to get more protein into our diets.
How To Reduce Foam In A Protein Shake Or Smoothie
Excessive foaming is one of the common issues consumers complain about when making a whey protein shake or smoothie. In general, all whey powders produce foam when shaken or blended, and the fewer additives it contains, the more foam it produces.
Thats sadly true, you can expect more frothiness when you work with pure whey protein that doesnt contain thickeners and other fillers. There are, however, a few tricks that can help you avoid or at least reduce the formation of foam. Try the following:
- If you are making a smoothie, blend all of the other ingredients first and then add the protein powder and blend at a lower speed. Adding the protein gradually may also help.
- A tablespoon or two of coconut oil added to the mix can also inhibit foaming, in addition to the added health benefits. You can use any other type of oil you prefer.
- Let it settle for 10 to 20 minutes before drinking.
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