The importance of protein for women
Protein is so much more than a muscle builder! For women, especially those over 35, protein is a vital macronutrient that supports overall health and vitality in numerous ways. Let’s dive into why protein is essential and how it can enhance your well-being.
Maintaining Muscle Mass
As we age, preserving muscle mass becomes crucial. Protein provides the building blocks—called amino acids—needed for muscle repair and growth. I think of amino acids as the Legos our body uses to build all the structures in our body. Adequate protein intake also helps combat sarcopenia, the loss of muscle mass that commonly happens with age and hormone changes, thus ensuring we stay strong and active.
Stabilizing Blood Sugar
Protein plays a key role in keeping blood sugar levels steady! By slowing down the absorption of carbohydrates, it prevents those pesky spikes in blood sugar and insulin levels. This not only helps manage diabetes but also reduces cravings and supports sustained energy throughout the day. Protein plays a central role in helping my clients manage blood sugar and lose unwanted weight.
Supporting Metabolic Health
Protein gives your metabolism a boost through the thermic effect of food, which is the energy your body uses to digest, absorb, and process nutrients! Protein requires more calories to break down and digest it than fat or carbohydrate does. A higher protein intake can increase your metabolic rate through increased muscle mass and this thermic effect of food, aiding in weight management and promoting a healthy body composition.
Promoting Satiety
Including protein in your meals and snacks helps you feel fuller for longer. This satiety effect is beneficial for weight management, preventing overeating, and reducing the temptation to snack on unhealthy foods.
Enhancing Recovery and Immunity
Protein is vital for tissue repair and recovery, especially after exercise or injury. It also isa key component to your immune system, helping your body produce antibodies and fight infections more effectively.
Why Women Might Want Protein Powder
Protein powder isn’t just for the muscle-bound gym rats and elite athletes. Even though it is a hyper-processed food, it’s a versatile, practical option for many women. Here are some instances where protein powder can be helpful for women:
Time Constraints: Who has time to cook a balanced, protein-rich meal every morning? Not many of us. Protein powder swoops in to save the day, offering a quick and easy solution. Just blend it with milk, toss it in a smoothie, or mix it into greek yogurt and boom—protein-rich fuel in minutes that keeps cravings at bay all day!
Low Appetite: Struggling to eat enough protein because you just don’t feel hungry? Protein powder can help you meet your nutritional needs without forcing down large meals. It’s an appealing way to get that essential protein without feeling overly stuffed.
Gastric Bypass Surgery: If you’ve had gastric bypass surgery, you know that eating enough protein is crucial for recovery and muscle maintenance. Protein powder provides a high-protein, low-volume option that’s easier to digest and absorb—exactly what your body needs post-surgery and ongoing to prevent muscle loss.
Protein powder doesn’t just help in these scenarios. It supports muscle maintenance, aids recovery after workouts, and keeps you feeling fuller for longer. It’s not just about convenience; it’s can also be a useful tool in making sure you’re strong, healthy, and ready to tackle whatever life throws your way.
Which Protein Powders Are the Best for Women?
There’s no end to the variety of protein powders on the market to choose from. When thinking about which protein powders are best for women and their needs, I factored into what many of my clients need – protein powders which contain little to no added sugars, are lower in carbohydrate, and provide the most protein per scoop. Whenever possible, I also aimed to find sources which avoid artificial sweeteners. Here are some of my favorites in North America as well as in Europe:
USA and Canada
Whey:
All Around Best in Show
Earth Fed Muscle has been my go-to for protein powder in the US and Canada for years now. Hands down, they offer the best protein powders in terms of pure ingredients, incredible flavor, and excellent customer service. My personal favorites – Strawberry Feels and Malty Balls! Their seasonal Snickerdoodle flavor is also not to be missed!
Best Unflavored Whey
Naked Whey. Naked Nutrition offers minimal ingredients of high quality, which is great when you want to keep it simple. They also offer single serve samples to try before you commit to a 1 pound or 5 pound bottle.
Best Goat Whey
Again, here Naked Nutrition takes the cake! Their goat whey is creamy and mild, and available in chocolate, vanilla, and unflavored!
Egg Protein
All Around Best Egg Protein
Jay Robb Egg White Protein is my go-to when I want an egg protein! Egg protein is a great dairy-free option for those who want a complete protein without added amino acids. It’s protein structure also makes it great for protein pancakes and in baked goods, as it makes the product a little fluffier. If you use coupon code VIBRANCE20 at checkout you can get 20% off your first order!
Vegan
Most Comprehensive Plant-Based Protein
Vega Sport Protein Powder – Available in the United States and Canada, Vega Sport is the gold standard for vegan protein powders. Make sure to get the sport blend, as this has all the essential branched chain amino acids needed to ensure you maintain and gain muscle mass, which is essential to maintaining a healthy metabolism! They also have some great recipes on their website!
Most Economical
Garden of Life Sport Blend Plant-Based Protein – typically less expensive than Vega, Garden of Life also makes a decent dairy-free protein. Be sure to get the sport blend for that amino acid boost!
Purest Ingredients
Naked Nutrition Naked Pea Protein: The company that is known for their whey also offers a plant-based pea protein which contains 2.5 grams of leucine per serving – enough to stimulate muscle retention and development. Note that their protein shakes do not contain enough leucine, so be sure to choose the pea protein powder!
Europe:
It’s been a challenge to find quality protein powders in Europe that are not filled with artificial sweeteners. While I am not a purist who avoids them entirely, I prefer not to have them make up a regular part of my diet. Here is what I have found thus far which passes the purity test:
Whey:
Most Natural UK Option
Naked Whey Protein – available in the UK only at this time. Naked Whey offers minimal ingredients of high quality, which is great when you want to keep it simple. They also offer a plant-based pea protein which contains enough leucine to stimulate muscle retention and development. Also – the best place to get goat whey protein, hands down!
Most Natural EU Option
FairNatural Whey – available in the European Union, this German company offers grass-fed, pure whey in vanilla, chocolate, neutral, banana, strawberry and mango flavors. They also store their product in compostable bags and offer a 30 day money-back guarantee! I love this company’s commitment to treadling lightly on the planet while delivering a quality product! Their proteins are lightly sweetened with date and agave powders.
Best for Sensitive Digestion
HSN Evohydro 2.0 Whey Protein uses sucralose as a sweetener, but remains the best option for sensitive bellies as it is a whey protein isolate. This is less challenging for dairy-sensitive individuals due to a micro-filtration process which removes casein and lactose – two dairy-based compounds which have higher allergenicity than whey. Unless you have a known whey sensitivity or diligently avoid sucralose, this brand is worth a try! You can’t go wrong with Chai Tea, Iced Coffee, or Speculoos flavors! HSN avoids other fillers and ingredients in this product.
Most Fun Flavors:
HSN tops the charts again here! Their Evonatural line uses stevia instead of sucralose and offers 5 fun flavors, including chai tea, cinnamon, and red fruits. No boring chocolate or vanilla here!
Vegan
Vega Sport Protein Powder is available in the UK and European Union from several retailers. Vega Sport is the gold standard for vegan protein powders. Make sure to get the sport blend, as this has all the essential branched chain amino acids needed to ensure you maintain and gain muscle mass, which is essential to maintaining a healthy metabolism!
FairNatural is a company committed to minimalism in their environmental impact as well as their products. They offer a soy-free vegan protein powder that contains sufficient amino acids to stimulate muscle retention and building in a variety of flavors, including coconut, strawberry, mango and banana in addition to chocolate, vanilla, and a neutral flavor suitable for baking. FairNatural also stores their product in compostable bags and offer a 30 day money-back guarantee! I love this company’s commitment to treadling lightly on the planet while delivering a quality product. Their proteins are lightly sweetened with date and agave powders.
Once you have your protein powder (or if you have a brand you don’t care for that you want to disguise) you can incorporate it into smoothies, pancakes, brownies, protein bars and more!
Understanding the different types of protein powder
When it comes to protein powders, options abound and choosing the right one can feel like navigating a maze! Knowing what is out there can help you make an informed decision.
1. Whey Protein: Derived from milk during cheese production, whey protein reigns supreme in popularity. It’s a complete protein, boasting all nine essential amino acids crucial for muscle growth and repair. Plus, its rapid absorption by the body makes it an ideal choice for post-workout recovery, delivering a quick protein punch when you need it most.
2. Casein Protein: Another milk-derived option, casein protein takes the slow-and-steady approach. It’s digested more slowly than whey, providing a sustained release of amino acids to fuel your muscles over an extended period. Casein is often used by body-builders to prevent muscle loss while they sleep. It’s perfect for bedtime, for those with reactive hypoglycemia, or those times when you need lasting nourishment between meals.
3. Plant-Based Protein: For those with dairy sensitivities or following a vegan diet, plant-based protein powders come to the rescue. Made from sources like pea, rice, hemp, or soy, these options offer a diverse array of amino acids and can be just as effective for muscle building and recovery as their animal-based counterparts. Because plant-based powders often lack sufficient amino acids specific to muscle building, it is important to always choose a “sport blend” as these have extra amino acids leucine, isoleucine, and valine added to them to support muscle protein synthesis. You want to make sure at least 2.5 grams of leucine is provided in each serving.
4. Collagen Protein: Sourced from animal connective tissues, collagen protein is making waves for its benefits to skin, hair, and joint health. While not a complete protein, it offers unique advantages other than muscle support, making it a popular choice for overall wellness. Collagen also mixes easily in hot or cold beverages and is largely tasteless, making it an easy addition to coffee, tea, or smoothies. Do note that it does lack the needed amino acids for muscle mass preservation.
Let’s dive more into the specifics:
Whey protein powder for women
Whey protein is the most popular and well-research protein powder, and its popularity is not unjustified! Here are some of the benefits of whey:
1. Complete Protein: Whey protein is a complete protein, meaning it contains all nine essential amino acids crucial for muscle growth and repair in the proper ratios to do so. For women looking to maintain or build muscle, this makes whey an optimal choice to support those fitness goals.
2. Fast Absorption: Unlike plant-based proteins or casein, which can take longer to digest, whey protein is quickly absorbed by the body. This makes it ideal for post-workout recovery, providing your muscles with the essential nutrients they need to bounce back stronger and faster.
3. Weight Management Support: Whey protein has been shown in multiple research studies to help with weight management by promoting feelings of fullness and satiety. If you’re looking to shed a few pounds or maintain a healthy weight, incorporating whey protein into your diet can be a helpful tool in reaching those goals.
4. Versatility: Whey protein powder is incredibly versatile and can be easily incorporated into a variety of recipes and beverages. It has a mild, creamy taste and smooth texture. From smoothies and shakes to baked goods and oatmeal, the possibilities are endless, making it a convenient and delicious way to boost your protein intake. It is easy to find many fun recipes incorporating whey protein on the internet!
5. Immune and Bone Support: Whey protein is rich in calcium, supporting bone health and strength. Plus, it contains bioactive peptides that may have antioxidant and immune-boosting properties, keeping you strong and resilient when demanding workouts can tear you down.
Plant-based protein powder for women
As someone who used to have a multi-decade dairy sensitivity, I am supremely grateful we have the technology to create plant-based protein powders. These protein powders are fantastic for those who cannot consume dairy for health or ethical reasons. Plus,
plant-based protein powders are kind of like nature’s multivitamin for your muscles! Here are some common varieties and their nutrient strengths:
1. Pea Protein: A common ingredient in plant-based protein powders, pea protein is loaded with vitamins B1, B2, B6, and B9, along with iron and magnesium, giving you the essential nutrients you need to recover from workouts.
2. Hemp Protein: Hemp protein contains beneficial omega-3 fatty acids, plus vitamin E, keeping your heart strong and your immune system on point. For those avoiding seafood, hemp protein can be a good source of much-needed omega-3s (additional supplementation is still often needed, though).
3. Brown Rice Protein: Brown Rice Protein was among the first on the market. It’s high in niacin, B6, and minerals like phosphorus and potassium to keep your metabolism humming and your bones sturdy.
4. Soy Protein: Soy protein was all the rage in the 90’s, but as many people developed intolerances to soy, it fell out of favor. If you can digest soy protein well, soy protein powder may be one of the best plant-based options out there. First off, it’s a complete protein, containing all nine essential amino acids. Soy protein is rich in vitamins like B6 and B12, supporting energy metabolism and nerve function and is also a good source of minerals like calcium and iron. And let’s not forget about the phytoestrogens found in soy, which can help support hormonal balance and alleviate menopausal symptoms.
There are many plant-based options to choose from! But here’s the kicker— most plant-based protein powders are blends that mix it up with pea, brown rice, and quinoa. They’re a kaleidoscope of nutrients, including antioxidants like flavonoids and polyphenols, supporting your overall health and vitality. So, whether you’re blending up a post-workout smoothie or baking protein-packed treats, plant-based protein powders can be an excellent option to boost nutrient status as well as protein intake!
Collagen protein powder for women
Collagen has long been used by women to maintain healthy hair, skin and nails. However, collagen offers a plethora of benefits specifically tailored to women’s health and wellness.
Youthful Glow: Collagen is like the glue that holds our bodies together, supporting the structure and elasticity of our skin, hair, and nails. As we age, our natural collagen production declines, leading to wrinkles, sagging skin, and brittle nails. But fear not—collagen protein supplements can help replenish and restore your body’s collagen levels, giving you that youthful glow and luscious locks you’ve been dreaming of.
Joint Support: Collagen protein also supports joint health and mobility, making it perfect for active women looking to stay strong and agile. Whether you’re hitting the gym, pounding the pavement, or chasing after little ones, collagen protein can help keep your joints happy and healthy.
Gut Health: Collagen plays a crucial role in maintaining the health and integrity of the digestive tract. As the primary structural protein in the lining of the digestive system, collagen helps to strengthen and support the gut barrier, preventing harmful substances like toxins and pathogens from entering the bloodstream and causing inflammation or immune reactions. Collagen also supports the growth and repair of the mucosal lining of the intestines, which aids in proper nutrient absorption and digestion. Additionally, collagen contains specific amino acids like glycine, glutamine, and proline, which have been shown to support gut health by reducing inflammation, improving gut motility, and promoting the growth of beneficial bacteria!
A Word of Caution: While collagen has a host of benefits, it’s essential to note that it is not a complete protein and cannot be used to maintain muscle, so it should be complemented with other protein sources to support overall muscle health and function.
Factors to consider when choosing protein powder for women
With all these options, you might find yourself even more confused over choosing the perfect protein powder! Selecting the right protein powder isn’t just about grabbing the first tub we see—it’s about finding the one that aligns with our specific needs and goals.
Ingredients Matter: Take a peek at the ingredients list. Look for high-quality ingredients with minimal additives and artificial sweeteners. Opting for a protein powder with wholesome ingredients ensures you’re fueling your body with the good stuff and that it isn’t diluted with ingredients that don’t serve you. It will also ideally have more than 20 grams of protein per serving.
Dietary Preferences: Consider your dietary preferences. Are you vegan, dairy-free, or have any specific food sensitivities? If so, opt for plant-based or lactose-free options to ensure they’re a good fit for your lifestyle. Remember to get a sport blend if keeping or building muscle mass is a goal of yours! For those sensitive to dairy, whey protein isolate is often better tolerated, as all the lactose and casein has been filtered out in processing.
Health and Fitness Goals: Think about your health and fitness goals. Are you aiming to build muscle, lose weight, or simply maintain overall wellness? Different protein powders offer varying protein concentrations and amino acid profiles, so choose one that supports your objectives. A good rule of thumb is to look for a brand which lists all the amino acids included in each serving and contains 2.5 grams of leucine or more per serving.
Taste and Texture: Don’t forget about taste and texture. After all, you’ll be mixing this stuff into your daily routine, so it better be delicious! Experiment with different flavors and textures until you find the one that tickles your taste buds just right. If you are new to protein powders, you might want to start with some single-serving packets carried at some grocers or supplement stores before committing to a whole tub. Also, check with the retailer to see if you can return it if it doesn’t work for you.
How to incorporate protein powder into your diet
Aside from smoothies and mixing protein powder into your morning yogurt, there are many ways to sprinkle in a bit of this muscle-building pixie dust into your daily diet:
Power-packed breakfast: Mix protein powder into your pancake or waffle batter for a hearty and satisfying weekend brunch. You can also add it to your oatmeal or yogurt for an extra boost of protein to start your day right.
Satisfying snacks: Whip up homemade protein bars or energy balls using protein powder as a key ingredient. These portable snacks are perfect for on-the-go fueling and will keep you feeling full and energized between meals.
Protein-packed beverages: Get creative with your beverages by adding protein powder to your coffee, tea, or even hot chocolate for a protein-rich pick-me-up. You can also blend it into your favorite smoothie or milkshake for a delicious and nutritious treat.
Savory meals: Don’t limit protein powder to just sweet treats—incorporate it into savory dishes like soups, stews, or sauces for an added protein boost without altering the flavor too much. Collagen can be tossed in just about anywhere, and an unsweetened, unflavored whey can be added into cream sauces and creamy soups – just don’t boil it!
Baked Goods: Get baking with protein powder by using it in place of some of the flour in your favorite recipes for cookies, muffins, or bread. This not only adds extra protein to your baked goods but also makes them moist and delicious. There are multiple recipes online that can guide you through this process. Make sure to look for ones that are using your preferred source of protein (plant vs dairy or collagen) as taste and texture vary a lot between these and will influence the outcome of the recipe.
Protein powder recipes for women
Plant-Based Protein: Chocolate Peanut Butter Protein Balls
Ingredients:
- 1 cup rolled oats
- 1/2 cup natural peanut butter
- 1/4 cup maple syrup (use brown sugar erythritol/monkfruit like Swerve to make it sugar-free)
- 1/4 cup plant-based chocolate protein powder
- 2 tablespoons chia seeds
- 2 tablespoons unsweetened cocoa powder
- 1 teaspoon vanilla extract
- Pinch of salt
Instructions:
- In a large mixing bowl, combine rolled oats, peanut butter, maple syrup or honey, plant-based chocolate protein powder, chia seeds, cocoa powder, vanilla extract, and a pinch of salt.
- Stir until well combined and the mixture sticks together. If it’s too dry, add a splash of water or more peanut butter.
- Roll the mixture into small balls, about 1 inch in diameter, and place them on a baking sheet lined with parchment paper.
- Refrigerate the protein balls for at least 30 minutes to firm up.
- Enjoy as a quick and nutritious snack on the go!
Collagen Protein: Vanilla Coconut Protein Bars
Ingredients:
- 1 1/2 cups shredded coconut
- 1/2 cup almond flour
- 1/4 cup collagen protein powder
- 1/4 cup honey or maple syrup (use brown sugar erythritol/monkfruit like Swerve to make it sugar-free)
- 1/4 cup coconut oil, melted
- 1 teaspoon vanilla extract
- Pinch of salt
Instructions:
- In a food processor, combine shredded coconut, almond flour, collagen protein powder, honey or maple syrup, melted coconut oil, vanilla extract, and a pinch of salt.
- Pulse until the mixture forms a dough-like consistency and sticks together.
- Press the mixture into a lined baking dish, smoothing it out evenly with a spatula.
- Refrigerate the protein bars for at least 1 hour to firm up.
- Cut into bars and enjoy as a satisfying snack or dessert!
Whey Protein: Banana Protein Pancakes
Ingredients:
- 1 ripe banana, mashed
- 2 eggs
- 1/4 cup milk of your choice
- 1/4 cup whey protein powder (vanilla or chocolate flavor)
- 1 teaspoon baking powder
- Pinch of salt
- Optional toppings: sliced banana, berries, maple syrup
Instructions:
- In a mixing bowl, whisk together mashed banana, eggs, milk, whey protein powder, baking powder, and a pinch of salt until smooth.
- Heat a non-stick skillet or griddle over medium heat and lightly grease with cooking spray or oil.
- Pour the pancake batter onto the skillet, using about 1/4 cup for each pancake.
- Cook for 2-3 minutes on one side, until bubbles form on the surface, then flip and cook for another 1-2 minutes on the other side until golden brown.
- Repeat with the remaining batter.
- Serve the pancakes warm with your favorite toppings, such as sliced banana, berries, and a drizzle of maple syrup.
From preserving muscle mass to stabilizing blood sugar and supporting metabolic health, protein plays a crucial role in our well-being. Whether you’re a busy mom, a fitness enthusiast, or simply someone who wants to feel their best, incorporating protein powder into your daily routine can be a game-changer.
If you’re interested in learning more about my services and how I can support you to feeling your best, I invite you to reach out for a free consultation. Together, we’ll create a roadmap to help you look and feel your best, inside and out. Don’t wait any longer to invest in yourself— a vibrant, fulfilling life is possible at any age. Let’s make it happen together!
