Choosing Protein Powder: Types, Buying Guide & Tips for Women

The hardest thing for busy moms and professional women is taking care of themselves, right ladies? You are always busy managing your responsibilities well, but you forget to give your body the needed love and care. 

Eating the right, nutritious, protein-rich food is one of the biggest struggles; without it, you feel low and sluggish throughout the day. But today, we have good and bad news for you. 

You can increase your protein intake without meal planning stress by adding protein powder to your meals and snacks. The bad? Choosing protein powder that’s best for you is challenging as plenty of options are available in the market with different flavors, types, and ingredients. 

However, you don’t need to worry anymore; below, we have discussed everything from how to choose protein powder to the simple ways of adding it to your diet, so keep reading!

What Types of Protein Powder are Best for Women? 

A systematic review and meta-analysis found that when combined with resistance training, protein supplementation can enhance muscle mass.

Yet, picking the right protein powder for women is not child’s play; it requires thorough research and attention to detail. 

The good news? We have compared the major types of proteins and discussed their health benefits and drawbacks. Check out the following table to get further clarity: 

How to Choose Between Whey, Casein and Plant-Based Protein Powders? Learn in One Glance! 

If you are still wondering how to know what protein powder to use, then track us below. 

Below, we have discussed the major types of protein shakes and what can be best for you according to your goals and dietary preferences: 

1. Whey Protein

One of the most popular types of protein is whey protein, which comes in whey concentrate and whey isolate. Both of these proteins provide the muscles with the necessary fuel and are best for building muscle mass.

Whey concentrate contains 78 to 88% protein and some lactose and fat. It has good taste and is affordable as compared to whey isolate. In contrast, whey isolate contains almost 98% protein and minimal to no carbs and fat. 

A clinical study reveals that whey protein supplements aid in fat loss and increase muscle mass. So, these are ideal for women who want to speed up their weight loss journey or gain muscle mass. Learn more about the difference of why and plant base protein.

2. Egg White Protein 

Egg white is a complete protein, rich in branched-chain amino acids like leucine and free from fats and carbs. So, it’s a perfect option for those ladies who want to stay lean and looking for a high-quality source of protein. 

This protein has a faster digestion rate than casein but slower than whey. Remember, it is not as efficient for muscle protein synthesis as whey or casein, but it is still a good option for those who want to avoid dairy without compromising their protein intake. 

3. Soy Protein 

Soybeans contain all the essential amino acids and are a good source of calcium, iron, and B vitamins source. Soy protein is obtained after dehulling and defatting soybeans. It’s one of the most effective plant-based proteins for building and maintaining muscles. 

The best part? Multiple studies reveal that soybeans contain isoflavones, which can alleviate hot flashes linked to menopause and reduce bone loss in postmenopausal women. FDA (Food and Drug Administration) approves that soy products lower cholesterol levels and improve heart health.

However, these studies have certain limitations, so further investigation is needed to know more about the impact of isoflavone on women’s health. 

4. Casein Protein

Casein is a slow-digesting protein that provides a steady release of amino acids; that’s why it’s best to use it for muscle recovery during extended periods without food, like before bed. 

It reduces muscle breakdown, maintains muscle tone and strength, and increases protein synthesis. Also, casein helps to control appetite; hence, it is a good option for females who want to lose fat or maintain weight. 

Casein is rich in calcium; hence, it reduces the risk of falls and supports bone health, a common concern for women, especially as they age. 

5. Pea Protein 

If you have lactose intolerance or prefer completely vegan products, pea protein is a perfect option. 

Pea protein is gluten-free, hypoallergenic and packed with branched-chain amino acids (BCAAs) that support muscle growth. What’s more? Pea protein is rich in iron, and since most women are prone to iron deficiency, adding pea protein to your diet could be a great way to increase the intake of this nutrient.

6. Hemp Protein 

Hemp protein contains all the nine essential amino acids, healthy fats and fiber. However, it has a lower protein content, so it is not ideal for building muscles. To increase its protein content, combine it with rice or pea protein and take full advantage of its amino acid profile. 

Thanks to its high fiber content, hemp protein supports digestive health. Also, it’s rich in omega-3 and omega-6 fatty acids, which are beneficial for heart and skin health. 

7. Collagen Protein

Collagen is not a complete protein, but it has plenty of benefits for skin, hair, nails and joint health. As we age, our body produces less collagen, leading to multiple skin health problems like dry skin and wrinkles. 

However, adding collagen to your diet can improve skin elasticity and reduce the signs of ageing. A study states that collagen positively affects skin health, but large-scale studies are needed to investigate the impact of collagen on the skin further.

Shorty, collagen is a wonder ingredient for beauty-conscious females, providing protein and supporting healthy ageing. 

How to Choose the Right Protein Powder for Your Goals?

Picking the right protein powder becomes easy when you are clear about your goals. Let’s discuss the different goals and ingredients you need to look for in a protein powder to achieve that outcome:  

1. To Build Muscles 

Protein powder with high protein content per serving is best for building muscles. For example, casein protein powder provides the body with all the necessary amino acids and helps to build muscles. 

Besides, whey isolates and whey protein are also good options since they are easily digestible and absorb faster. 

2. Weight Loss

According to research, reducing daily calorie intake helps in weight loss. Therefore, you should prefer a protein powder with low calories and carbohydrate content to shed off the extra pounds. ¹

Protein powders with specific ingredients like caffeine, green tea extract and fibers will also be a good companion in your weight loss journey. Don’t choose those with artificial sweeteners, added sugar or branched-chain amino acids. 

3. Weight Gain 

If you want to increase weight, pick a protein powder containing a mix of protein sources, healthy fats and carbohydrates. 

Such protein shakes are good for healthy weight gain and building muscle mass. 

4. Vegetarian or Vegan 

Now, plenty of such products are available that contain protein from plant-based sources like hemp, soy, pea, or rice. These are good options for you if you don’t like animal protein. 

Avoid choosing only milk-based shakes as they are not good in the long run. Ideally, you should use 100% plant-based protein powders fortified with essential vitamins and minerals. 

5. Diabetics 

People with diabetes must be extremely careful while picking up a protein powder. Opt for protein shakes with minimal or no added sugar since they will help to prevent glucose spikes. 

Also, prefer protein powders with less carbohydrates and added fibers. Research state that dietary fibers slow down the absorption of glucose and are good for increasing tissue sensitivity to insulin.

6. Kidney Issues 

You must consult your healthcare professional before taking protein supplements if you have any kidney disease. 

People with kidney issues should avoid protein shakes with high protein content as their kidneys can’t tolerate too much protein at a time. However, protein shakes with low potassium and phosphorus are good for them like hemp or rice protein. 

7. Diary Allergies 

If you have dairy allergies, sticking to a certified dairy-free protein powder will be a safe option. 

Prefer plant-based protein powders like pea, rice, hemp or soy protein. These are free from gluten and comparatively easier to digest than whey and casein protein. 

8. Gastrointestinal Issues 

Patients with digestive problems shouldn’t choose protein powders containing artificial sweeteners, flavourings or preservatives. These can lead to digestive discomfort and worsen their gastrointestinal issues. 

Hydrolysed protein powders are suitable for such patients due to their easy digestibility and minimal ingredients. 

Tips for Picking a High-Quality Protein Powder

Now that you are clear about how to pick right protein powder according to your goals, let’s check out the top 7 tips that can give further clarity in this regard: 

1. Look at the Protein Source

Different types of proteins are available, each with a distinctive nutrient profile, benefits and drawbacks. Go with your preferred source of protein that suits you well and meets your dietary goals. 

Animal-based protein powders include whey protein, egg white protein, casein, collagen and beef protein isolate. These are high-quality protein sources and have good taste. 

Many plant-based options are also available for the people who don’t eat non-vegan. Some eco-friendly and nutritious protein shakes are sourced from soy, hemp, pea or rice. 

2. Consider Protein Content Per Serving 

Must check out the protein content per serving before making any final decision. A good-quality protein powder should provide 15-20 grams of protein per serving. 

However, to gain muscle mass, you should aim to get high protein content per serving to support muscle growth. Learn how much protein is sufficient for you to build muscles. 

3. Check Amino Acid Profile 

Most people overlook amino acid profiles, but it’s essential to determine the quality of protein powder. 

Amino acids are required for protein synthesis and other nitrogen-containing compounds. Without a good amino-acid profile, you won’t build muscles faster. 

A good protein powder contains all the essential amino acids (your body can’t make these on its own, so these must be obtained from food or supplements) and some branched-chain amino acids. 

4. Understand Processing Method 

The processing method determines how much of the protein and nutrients remain intact during the manufacturing process. Some brands use harsh chemicals or high heat during processing, which can denature the protein. 

Extreme processing methods also result in the loss of essential nutrients, complete amino acid profile and enzymes. So, understand the processing method and its impact and prefer protein powder, which has undergone minimal processing. 

5. Additives and Flavours 

It’s tempting to buy a protein shake that tastes like a dessert, right? But remember, some of such supplements contain harmful ingredients and added sugar that can mess with your gut health and lead to bloating. 

It’s better to go for the protein shake, which contains fewer additives. If you have diabetes, then you need to be extremely careful about the sugar content of the protein powder and opt for the one which contains little to no added sugar. 

6. Brand Reputation 

Do some research about the brand’s reputation and check out its transparency. Also, examine whether they have a good track record with customers and certifications or not. 

Always opt for well-known brands that provide complete product ingredient lists and have undergone third-party testing. 

7. Other Considerations 

Besides, pick a protein shake that aligns with your dietary goals and suits you well. Keep in view your preferences and tastes so you don’t have any negative experiences afterwards. Compare the cost of different supplements and pick the one that fits within your budget. Remember, being expensive doesn’t always mean being better, so make the final decision wisely. 

How to Pick a Good Protein Powder Based on Protein Content?

Check out the protein powder label to learn the protein content per serving. You can find how many grams of protein it will provide you in each scoop. Ideally, you should get 20-30 grams of protein per serving since this range supports muscle repair, recovery, and weight loss. 

Here, you need to be careful about one thing: some brands give you 20 grams of protein but mostly contain fillers. While you need to opt for a product with a high protein-to-calorie ratio, this means that major calories should come from protein, not fat or carbs. 

Also, read the whole ingredient list and choose the one with minimal ingredients other than the protein source to get the most out of every scoop.

How to Use Protein Powder Effectively? 

The timing and amount of protein powder you take per serving matters greatly. Usually, it is recommended that you consume 20-30 grams of protein in one sitting. 

Now, how and when you should consume protein powder this will entirely depend on your personal preference and goals. 

1. For Weight Loss 

If you want to lose weight, use protein powder as a snack or in your breakfast smoothie. This will keep you full for longer and help to shed extra pounds. 

Remember, it’s a supplement, not a meal replacement, so you can’t completely rely on it for your protein content. 

2. To Build Muscles 

After a workout, your muscles are most receptive and need protein for repair and growth. 

Try to get 20-30 grams of protein within 30 minutes to two hours after your workout to speed up muscle recovery and growth.

Read: When should you eat protein, ideal timing for muscle growth 

3. Simple Yet Delicious Ways to Add Protein Powder to Your Everyday Meals

A healthy diet shouldn’t be boring, and when it comes to sneaking in extra protein by using protein powder, there are various ways to get the most out of it. 

Here’s how you can use it in your routine diet: 

• Make a protein shake by mixing it with water or plant-based milk (if you are allergic to lactose). 
• Mix it in a bowl of Greek yoghurt to make a delicious smoothie, and top it with your favourite fresh or dry fruits. 
• You can also make homemade energy bites or protein bars by using it. 
• Blend protein powder in your coffee or latte to get a high-protein boost. 
• Add it to soup and sauces to increase your protein intake without altering the taste. 

Note: 

Protein powders are not a substitute for a healthy and balanced diet; most women can meet their protein needs by eating protein-rich foods. Real food should come first to meet your daily protein needs, and then you should opt for boosters like protein powder. 

FAQ’s

How do you know what protein powder to use? 

It will depend on your goals; whey protein is a great option if you want to build muscles since it is rich in protein and absorbed quickly. If you are lactose intolerant, then consider soy or pea protein. To lose weight, select a protein powder with fewer calories and sugars. Always consider your dietary restrictions and personal preferences. 

What should I be looking for when buying protein powder? 

To choose the right protein powder, look at the ingredients and select a product with minimal additives. Then, check the protein content per serving and amino acid profile. If you are vegan or lactose intolerant, choose a plant-based or lactose-free option. Lastly, prefer those brands that have undergone third-party testing for quality assurance. 

How to choose a protein powder for weight loss? 

A protein powder with low carb, sugar and fat content is ideal for getting slim. Whey isolate or plant-based options like pea protein are good since they have low calories and aid in satiation, fullness and weight loss. Look for added ingredients like fibers to further speed up the fat burining process. Avoid protein powders having high-calorie additives or unnecessary fillers. 

Does it matter what type of protein powder you eat? 

Yes, it matters a lot, as different types of protein powders support different purposes. Choosing the right protein powder type can help you achieve your fitness goals faster. Like casein is slow-digesting and suitable for overnight use, while whey is fast-digesting and best for muscle recovery. Plant-based proteins like soy or pea are good for vegans or those having dairy intolerances. 

Conclusion

Various high-quality protein powders are available for women that can help you achieve your health goals, be it building muscles or losing weight. However, if you are just starting, choosing protein powder that aligns well with your dietary goals and personal preferences can be a tough nut to crack. 

Let us make it simple for you: consider each product’s type, flavor, ingredients and nutritional value and then pick the one accordingly. Also, make sure the product you are choosing is safe to use and has undergone third-party testing. If you have any specific health condition or allergy, then it’s wise to consult your healthcare professional before adding any supplement to your diet.