Explore how protein powder for women helps ladies stay toned, fit, and healthy. Find out why vegan protein powder may be the best option.
RELATED: Plant Protein vs. Whey Protein
Why Vegan Protein Powder Is the Ultimate Protein Powder for Women
Why Women’s Protein Powder Is Ideal
Fact: protein powder for women is beneficial. When you think of someone drinking a protein shake, however, the stereotypical image that might pop into your mind is a big, bulky, muscular dude who goes to the gym for hours daily.
Some women shy away from protein powder because they want to avoid gaining too much bulk or because they feel their diet doesn’t need any extra protein.
In general, women’s protein requirements are less than men’s, but there are several benefits for women who add a little extra protein to their day.
Protein shakes and powders are actually great for women. These can help build lean muscles and maintain overall health.
They may help in fat loss and help women stay in shape. What are the other benefits of protein powder for women?
- Muscle mass and strength
- Muscle recovery
- Muscle maintenance
- Weight loss and control
Protein Requirements for Women
Getting the right amount of protein intake daily is a major part of a healthy diet. It’s important to make sure you’re fueling your body with protein, and that’s especially crucial for women.
Protein is essential in building and maintaining muscle, particularly in active women.
Protein powder for women isn’t just needed for building lean muscle mass and strength, but it’s also crucial for healthy hair and nails.
It makes certain hormones and enzymes as well.
Even if you don’t consider yourself to be super athletic, you want to be sure you’re getting enough protein for your overall health.
If you are athletic, you definitely need to watch your protein intake. It doesn’t matter if you’re hitting the gym to lose weight, toning up, or just wanting to feel good about yourself.
Your workout and recovery benefit from increasing your protein intake.
Protein is made up of 20 amino acids.
Your body can’t produce nine of these, which they call essential amino acids. Therefore, it’s vital to get it from an outside food source.
How much protein should you aim to consume every day? Women need a recommended 0.8 grams of protein per kilogram of body weight.
For example, a 150-pound woman needs 54-60 grams of protein every day. This equates to about 20 grams of protein per meal.
This number isn’t a one-size-fits-all approach. Depending on your weight, activity level, ideal number of calories, and fitness goals, your protein needs can change.
Even if you just find yourself hitting the gym harder or not eating enough foods high in protein, there are benefits to adding more protein to your diet.
What Are the Benefits of Protein Powder for Women?
Every protein per serving can provide the following benefits:
1. Muscle Mass and Strength
Despite the typical label that goes along with protein supplements, they don't magically turn you into a bodybuilder. They do, however, help strengthen lean muscle.
With lean muscles, your body feels tighter and slimmer, making you look and feel fitter.
An analysis of 49 studies suggests protein supplements significantly improve muscle strength and size in healthy adults who regularly take part in resistance training like lifting weights.
One study found that pea protein powder supplements led to a greater increase in bicep muscle in comparison to whey protein.
Whey protein is a by-product of the cheese manufacturing process, whereas pea protein is entirely plant-based, which is something to consider when choosing a protein powder for women as well.
2. Muscle Recovery
Protein is also very beneficial in muscle recovery, especially after hitting the gym. It can help aid in the healing of muscle fibers after a long session and repair damaged muscles and tissues.
This means protein powder for women can speed up recovery from muscle soreness following exercise. When strength training, it’s best to consume protein powder or a protein shake directly before or after a workout.
3. Muscle Maintenance
As women age, they experience a natural loss of muscle mass known as sarcopenia. Research suggests increasing your daily protein intake beyond the recommended amount may enhance muscle anabolism and reduce the progressive loss of muscle mass that comes with age.
Aging also presents the risk of osteoporosis, a weakening of the bones that makes them fragile and puts you at a higher risk of breaking bones.
Studies have shown an increase in protein, healthy food choices, and regular exercise increase bone strength and mass.
4. Weight Loss and Control
Whether you’re looking to lose weight or have more control when it comes to your weight, protein can help. Compared to fats and carbs, protein takes longer to digest and can leave you feeling fuller for longer.
If you pack your salad out with a healthy bit of protein or start your day off with a high-quality protein supplement, your body has to work longer to break it down meaning you have less temptation to snack.
In one study published in the journal Metabolism, 43 obese women used protein shakes as meal replacements over 16 weeks. They followed a calorie-restricted diet consisting of fruits, vegetables, and three protein shakes. Overall, the women lost more than 10% of their body weight and 20% of their body fat.
This doesn’t mean you should cut out regular food and start consuming only protein shakes to lose weight.
You want to be sure you get the majority of your nutrition from your food and diet. Incorporating a protein shake or protein powder for women into your diet can assist you in getting more protein into your meals.
You could also mix your protein powder into some oatmeal or the muffin batter you’re making. You don’t have to stick to drinking protein powders in a smoothie or shake all the time.
Sunwarrior Classic Plus Protein Powder
Meeting your daily nutritional requirements sounds simple in theory. Putting it into practice can be a challenge.
When you don’t have the time to meal prep, or you’re finding it tricky to fit in enough high-protein foods into your diet, protein powder for women can make up those nutrients you might otherwise miss out on.
The recommended daily protein intake is 0.8 grams per kilogram of body weight. Realistically, if you’re a woman wanting to gain muscle strength and mass, you’d need to consume more protein.
Protein is what builds your muscles back up after you break them down from exercise. The more protein helps regenerate and repair the muscles, the more you increase their mass.
Sunwarrior Classic Plus Protein Powder provides a superfood combination that tastes great, too. The certified organic plant-based protein uses whole-grain brown rice protein to take your workout to the next level.
It’s a complete and balanced protein for your muscles. Other ingredients include:
- Pea protein - High fiber and low in calories, pea protein is a great source of plant protein and amino acids.
- Chia - These seeds are a nutritional powerhouse, rich in omega fatty acids, protein, fiber, vitamins, and minerals.
- Quinoa - This seed helps to balance out the amino profile while providing a good source of magnesium, copper, iron, and other trace minerals.
- Amaranth - This ancient grain contains the amino acid lysine and is rich in protein and fiber.
RELATED: The Benefits Of Rice Protein Powder
Collagen Is Essential for Your Muscles
Collagen is in everything from creams to powders and pills. It’s definitely started to become more popular as more research supports its benefits.
Collagen is the most abundant protein in the body. It is in your muscles, skin, bones, ligaments, and cartilage.
Though you probably see collagen talked about the most when it comes to beauty, it is just as essential for your body’s health.
When it comes to your muscles and athletic performance, you may want to think about squeezing in some extra collagen.
Collagen is the building block or glue that holds together your muscles and bones, provides structure to your joints and tendons, and promotes skin elasticity. So you can see how it’s important when it comes to exercise.
One study of 147 athletes found that after taking a collagen supplement over 24 weeks, they experienced significantly reduced joint pain when exercising, resting, and walking.
Collagen also helps to slow down the aging process when it comes to muscle loss. A study looking at older people taking collagen supplements and doing resistance training found they had gains in both muscle and bone mass.
Collagen is essential, and we all need collagen regardless of what you want to get out of taking a collagen supplement such as Sunwarrior Collagen Building Protein Peptides.
Comparing Whey, Soy, and Pea Protein
When it comes to the best protein powder for women, usually, the options are soy, whey, and pea. Although they differ in actual protein content, they are all popular sources for high protein.
Still, they’re vastly different, and knowing what sets each of them apart helps you pick the right one for you.
Let’s begin with whey. As mentioned, whey is the by-product of the cheese manufacturing process, which also produces casein protein.
Of the two, whey seems to be more beneficial in terms of muscle growth. You can also choose among different options when searching for the best whey protein powder for women:
- Whey protein isolate contains less fat and carbs and more protein but is more expensive.
- Whey protein concentrate is cheaper and more delicious but has higher amounts of lactose and fat.
The problem with whey is it still comes from milk. It doesn’t matter whether it is grass-fed whey protein.
People who are sensitive or intolerant to lactose can still react to dairy that comes from grass-fed cows. Some may carry the “natural whey” label, but it may also contain many artificial flavors or sweeteners.
A possible pure protein alternative to whey is soy. It is gluten-free and doesn’t contain cholesterol.
It may also have a higher protein content than whey protein concentrate and is rich in trace minerals such as manganese, copper, and magnesium.
It is also a complete protein, but due to the levels of amino acids it has, it may not be the best source for branched-chain amino acids (BCAAs), which is the one that helps trigger muscle building.
3. Pea Protein
Pea protein has the advantage of being more easily digestible than whey protein. Since it is plant-based, it suits people with lactose intolerance or dairy allergies.
This protein powder for women has the lowest calories of the three and is extremely low in fat. It is also an excellent source for BCAAs, especially leucine that stimulates muscle development.
It contains less protein per gram than the other three, but this also reduces the risks of excessive intake of the macronutrient.
Studies showed too much intake of protein may increase the risk of inflammation. Chronic inflammation is one of the risk factors for many diseases today.
Learn how to make simple breakfast fruit smoothie recipe with protein powder by Marzia Prince in this video from Sunwarrior:
Adding enough protein to your diet to see the results you’re after can be a pain. This makes introducing a protein shake to your workout schedule such a popular solution.
Protein is essential for women, and finding the right protein supplement for your needs is crucial. Combined with a healthy diet and regular exercise, protein powder can help transform your workout and make you feel more energetic and stronger.
What is your go-to protein powder for women these days? Share your reasons why you love it in the comments section below.
- Gluten Free Protein Powder
- Changing Your Wheys: Healthy Alternatives To Whey Protein Powder
- Rewire Your Implicit Memory For A Happier Life
- The Multiple Reasons People choose to eat Plant-Based
- Plant-Based Collagen Builders Vs. Animal-Based Collagen Supplements
- Age Like a Man: Myths about Collagen
- Collagen for Healthy Joints, Tendons and Ligaments
- What Are Protein Peptides?
Our mission is to nourish & transform the planet, one individual at a time, by providing the highest quality, clean, affordable, plant-based nutrition, education, and science-backed bio-technologies.
Claims on this site have not been evaluated by the FDA. Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research.. Seek the advice of a medical professional before making any changes to your lifestyle or diet.
Share This Post
Sunwarrior likes to share. Please feel free to repost articles as long as you always link back to the original and credit the author.