As women, we’re no strangers to super active lives.
Balancing work, family, and sneaking in a workout – we do it all.
And yet many of us don’t get enough of the daily essential food group, PROTEIN.
This is in part because it might be difficult to determine how much you actually require. And even if you know you should be consuming more protein, changing your entire diet to make way for additional protein-rich meals can be intimidating.
Here comes Protein Powder.
In this article, we’ll share.
- What is protein powder and what are their different types?
- The best protein powders to buy online & why we picked them
- The best practices for using protein powder correctly and their potential side effects
- What are some great homemade protein powder alternatives & how to prepare them?
Get ready to sip your way to strength and embrace your power like never before.
Ready to dive in? Let’s get started!
What is Protein Powder?
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Protein powder is a dietary supplement commonly used by individuals to improve their protein intake. It is made from many sources of protein, including whey, casein, soy, pea, or hemp. One of the most important macronutrients for supporting muscle growth, repair, and general bodily function,
Protein powder is popular among athletes, fitness buffs, and others looking to supplement their diet. It is easy and quick to combine with water, milk, or other beverages to make protein shakes, or you may add it to recipes to add more protein.
Different Types of Protein Powders
There are numerous varieties of protein powder available, each of that comes from a distinct source with its own advantages. Here is a quick rundown of several popular protein powders.
1. Whey Protein
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Whey protein is extracted from milk during creating cheese. It is a high-quality option for post-workout recovery and muscle growth that comes with all the required amino acids and quick digestion.
2. Soy Protein
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Derived from soybeans, soy protein is a complete protein, with all essential amino acids suitable for vegetarians and vegans. The presence of phytochemicals can provide extra health advantages.
3. Pea Protein
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Pea protein, which comes from yellow peas, is a plant-based protein that is simple to digest and hypoallergenic, suitable for people with lactose intolerance or dairy allergies and high in branched-chain amino acids (BCAAs).
4. Hemp protein
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A complete protein, hemp protein is derived from hemp seeds. It is a wonderful alternative for people looking for a plant-based protein with additional nutritional benefits because it includes omega-3 and omega-6 fatty acids.
5. Rice Protein
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Rice protein, extracted from brown rice, is hypoallergenic and simple to digest. Despite the fact that it might not be a complete protein on its own, it can be coupled with other plant-based sources for a complete amino acid profile.
6. Collagen protein
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A protein called collagen is present in connective tissues like the skin and bones. Due to its potential advantages for promoting hair development, skin elasticity, and joint health, collagen protein powder is gaining popularity.
Best Protein Powders for Women
1. Isopure Whey Protein
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The greatest whey isolate protein may be found in Isopure Low Carb Whey Protein Isolate Powder. With 100% Whey Protein Isolate as its protein source, this premium product provides 25g of protein per serving, along with 5g of naturally occurring BCAAs and 4g of glutamine. It is vegetarian-friendly, aspartame-free, and gluten-free.
Reasons to Buy
- Low carb
- Zero added sugar
Reasons to Avoid
- Expensive
- Contains artificial flavours
2. AS-IT-IS Nutrition Whey Protein
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With their protein powder, AS-IT-IS has revolutionised the Indian fitness industry by providing it at an extraordinarily affordable price without sacrificing quality. It stands out as the best protein powder for individuals on a tight budget because of its minimal processing, lack of additional preservatives, artificial flavouring, and gluten-free status.
Reasons to Buy
- No added preservatives
- High protein concentrate
Reasons to Avoid
- Lactose content
- Lecithin type, filtration method used missing in the label
3. HealthOxide Women’s Protein
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Choose HealthOxide Women’s Protein if you want a protein supplement to help you with your strength training routines and help you gain lean muscle mass.
Each serving has 24 g of protein. Contains casein protein, organic soy protein isolate, organic whey protein, and vitamins A, B, C, D, and E.
To make the most of your time at the gym, eat this for breakfast and/or an hour before working out.
Reasons to Buy
- Fuels workouts
- Strengthen the bones
Reasons to Avoid
- Expensive
- Increased bowel movements
4. bGreen Plant Protein
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In search of a top-notch vegan protein powder? Consider using bGREEN Plant Protein. Pea protein isolates and rice protein isolates are used in their formulation. Each serving of this beverage has 25g of protein, 4.5g of BCAA, and 9.8g of EAAs. The formula’s green tea extract antioxidants aid in reducing cell deterioration and enhancing muscle recovery after exercise.
Reasons to Buy
- Good for weight loss
- Gluten-free and soy-free
Reasons to Avoid
- Expensive
- Contains sucralose
5. Fitspire Vegan Plant Protein
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A well-known plant-based protein powder called Fitspire Vegan Plant Protein is made to meet the requirements of people who live a vegan or vegetarian lifestyle. It aims to boost muscle repair, advance general wellness, and assist in reaching fitness objectives. It is packed with vital minerals and a blend of high-quality plant proteins. Each serving of this formula has 20g of protein, 1.8g of dietary fibre, and 107.2 kcal of protein.
Reasons to Buy
- Improve Gut Health
- Keep a Balanced Appetite
Reasons to Avoid
- Less soluble than whey protein
- Different textures and taste
6. Collagen Protein Powder
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The finest collagen protein powder is Vital Proteins Collagen Peptides Unflavored Food Supplement Powder, which provides a potent blend of crucial elements to support general health and wellness. This cutting-edge powder is enhanced with vitamin C and hyaluronic acid, increasing its advantages for strong bones, joints, skin, hair, and nails.
Reasons to Buy
- Natural Sourcing
- Versatility in Consumption
Reasons to Avoid
- Not Suitable for Vegans
- Not Ideal for Rapid Protein Uptake
7. Vidavance Advanced Nutrition for Diabetes
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Vidavance Advanced Nutrition offers a unique blend of nutritional requirements for Diabetes and Pre-Diabetes. In those with Type II diabetes and pre-diabetes, this specifically made medicine is intended to assist manage blood sugar levels, weight, and energy. The nutrients in Vidavance—Iron, Iodine, Vitamin C, B1, B2, B12, Pantothenic Acid, and Manganese—all support a healthy metabolism that produces energy.
Reasons to Buy
- Diabetes Management Support
- Gluten-Free and Lactose-Free
Reasons to Avoid
- Not a Medication Substitute
8. MyFitFuel
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With its ultra-slow protein release, MyFitFuel MFF Micellar Casein Protein Powder offers a constant supply of amino acids for up to 6-8 hours. This ensures a consistent and prolonged release of nutrients, making it a perfect choice for intake just before bed or in the middle of a meal.
Reasons to Buy
- Soy-free
- Anti-catabolic activity
Reasons to Avoid
- Not suitable for vegans
- Slow Digestion Might Not Suit All
9. Boldfit Super Women’s Whey Protein Powder
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Reasons to Buy
- No added sugar
- Glutten-free
Reasons to Avoid
- Not for pregnant or lactating women
- Contains sucralose
10. OZiva Protein & Herbs
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Want to look toned while losing weight? You might find the protein powder you’re looking for in OZiva Protein and Herb for Women. With no additional sugar, 5.5 g BCAA, 32 g whey protein, 28 multivitamins, and a potent herbal blend, this protein powder can aid in weight loss, muscle building, and increased physical stamina. In addition to linseed, which is a good source of omega-3 fatty acids, basil, turmeric, Guduchi, green tea extract, asparagus, and a custom BCAA combination that boosts metabolism, regulates hormones, and tones the body, the oziva protein powder was created specifically for women.
Reasons to Buy
- Helps in weight control
- Increases metabolism
Reasons to Avoid
- Not for medicinal use
- Costly
11. MuscleTech Nitrotech Whey Protein Powder
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The finest protein supplement for weight gain is MuscleTech Nitro-Tech Whey Protein Powder in Milk Chocolate flavour, which is precisely created to provide you with a strong blend of quality whey protein. The supplement contains 3g of creatine, which when paired with the protein, can assist increased strength and muscle development.
Reasons to Buy
- Faster Recovery
- Build lean muscle
Reasons to Avoid
- Not for pregnant or lactating women
- Not suitable for vegans
12. Myprotein Impact Whey Isolate
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Gluten-free MyProtein Impact Whey Isolate undergoes extra processing than regular whey powder to lower the fat and sugar levels. Being abundant in BCAAs, it is crucial for promoting protein synthesis and constructing lean muscle, as well as other necessary amino acids. With over 20 flavours available, like Rocky Road and Salted Caramel, it is very low in sugar (only 1g per serving).
Reasons to Buy
- Rich in protein content
- Muscle-building amino acids
Reasons to Avoid
- Added artificial flavouring
- Quiet sweet
How to Choose the Best Protein Powder
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When you are choosing a protein powder, there are a number of things to be considerate about.
Step 1: Selecting your preferred protein type has to be crucial first.
Step 2: People on a vegan or dairy-free diet should choose a plant-based alternative derived from ingredients like peas, brown rice, or chia seeds. Whey protein is popular among those looking to bulk up.
Step 3: You should also seek a supplement with a variety of flavours appropriate for the way you intend to use it, such as smoothies, protein drinks, or baked goods.
Step 4: Additionally, you might want to pick a protein powder that has elements and minerals that are particularly beneficial to women, such as probiotics, B vitamins, and iron.
Step 5: Be sure to carefully read the nutrition label and select a product that meets your nutritional needs if you wish to increase or decrease your consumption of sugar, fat, fibre, carbohydrates, or specific vitamins or minerals.
Step 6: Finally, products should be tested by a third-party business, like NSF International or Informed Choice, to ensure that the powder contains the kinds and quantities of ingredients it claims to be on the label.
Protein Powder Home-Made Alternatives
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For individuals who prefer natural ingredients and wish to tailor their protein supply, making protein powder at home is the best alternative. Here are some substitutes for homemade protein powder.
1. Nut-Based Protein Powder
A protein powder made from nuts like almonds, cashews, or walnuts blended with dates or honey as natural sweeteners offer additional nutrients, healthy fats, and protein.
2. Seed-Based Protein Powder
Protein powder made from seeds, such as pumpkin, sunflower, and chia seeds is high in protein, fibre, and vital fatty acids. Grind them into a fine powder for easy consumption.
3. Quinoa Protein Powder
Quinoa protein powder is made by cooking and dehydrating quinoa before pulverising it. Given that it includes all the necessary amino acids, quinoa is a complete protein.
4. Oat Protein Powder
Toast oats in the oven and grind them into a powder for a good source of complex carbs and protein.
5. Legume-Based Protein Powder
Make a powder from dry beans or lentils that have been cooked completely and dried. Protein, dietary fibre, and other elements are abundant in legumes.
6. Soy Milk Powder
To make soy milk at home, simply combine soaked soybeans and water, strain the mixture, and then dehydrate the remaining particles to make soy milk powder.
7. Pea Protein Powder
Split peas can be boiled and dried to create a powder that is high in protein.
8. Rice Protein Powder
Brown rice is cooked, dried, and then ground into a powder. Rice protein is simple to digest and hypoallergenic.
Note: Compared to commercial protein powders, homemade protein powders may taste and feel slightly different, and their protein concentration may not be as high. When choosing ingredients, take into account any dietary restrictions or allergies.
Best Practices for Using Protein Powder
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Here are a few recommendations for using protein supplements.
1. Determine Your Protein Needs
Based on your activity level, fitness objectives, and body weight, determine your daily protein needs to help you calculate how much protein powder to use.
2. Choose High-Quality Powder
Choose a recognised brand with minimum additives and premium ingredients that fits your nutritional needs and preferences (such as whey, plant-based, etc.).
3. Time Your Intake
Protein powder can be taken at different times, such as after exercise, as a meal substitute, or as a snack. Take into account your goals and schedule to plan your protein consumption.
4. Avoid Excessive Consumption
Although protein is necessary for muscle growth and repair, consuming too much of it may not have any additional advantages and may even harm your kidneys. Keep to the suggested serving size.
5. Stay Hydrated
Protein powders can dehydrate you, so make sure to drink enough water all day long to keep your hydration levels up.
6. Monitor digestion
Pay attention to how protein powder affects your body. Try a new type or brand if you feel stomach pain.
7. Consult a Professional
To determine whether protein powder is right for you, consult a healthcare professional or a registered dietitian if you have any underlying medical disorders or concerns.
Potential Side Effects of Protein Powder
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There are numerous risks to consider when using protein powder.
- Protein powder is a dietary supplement. The FDA defers to manufacturers in determining a product’s safety and labelling. Therefore, there is no way to verify whether a protein powder includes what its manufacturers say it does or not.
- The long-term effects are unknown. According to McManus, “There is little information on the potential negative effects of consuming a lot of protein from supplements”.
- It might upset your stomach. “People who have dairy allergies or difficulty digesting lactose [milk sugar] may have gastrointestinal pain if they consume a milk-based protein powder”, notes McManus.
- It might have a lot of extra calories and sugars. Some protein powders (up to 23 grammes per scoop) have a small amount of added sugar, while others have a lot. Some protein supplements end up adding more than 1,200 calories to a glass of milk. Gaining weight and a dangerous increase in blood sugar are the risks. A daily intake of no more than 24 grammes of added sugar for women is advised by the American Heart Association.
Conclusion
As a result, those looking to improve their protein intake may find protein powder to be a useful and easy supplement. By selecting a high-quality powder, considering individual needs, and incorporating it smartly into a balanced diet, one can harness the potential of protein powder to support fitness goals and overall health.
As with any dietary adjustment, it’s important to pay attention to your body and seek professional advice when necessary. Protein powder will become a great ally in encouraging a healthier and more active lifestyle when it adopts excellent practices.
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521232/
2. https://www.researchgate.net/publication/265175365_The_Effects_of_Protein_Supplements_on_Muscle_Mass_Strength_and_Aerobic_and_Anaerobic_Power_in_Healthy_Adults_A_Systematic_Review
3. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/protein-supplements
4. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
5. https://pubmed.ncbi.nlm.nih.gov/32702243/
6. https://www.nutrition.org.uk/healthy-sustainable-diets/protein/
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