FAQs About Women's Protein Powder
What are the benefits of protein powder for women?
Protein powders are a popular sports and health supplement used by many people including both men and women. The benefits of protein powder for women can support lean muscle growth, reduce appetite, assist in weight goals and other bodily functions including muscle recovery, hitting your daily macros and more (Brown, M et al. 2018).
Brown, M et al. 2018, ‘Whey protein hydrolysate supplementation accelerates recovery from exercise-induced muscle in females’, Appl Physiol Nutr Metab, accessed 14 Nov 2022, https://pubmed.ncbi.nlm.nih.gov/29106812/
Brown, M et al. 2018, ‘Whey protein hydrolysate supplementation accelerates recovery from exercise-induced muscle in females’, Appl Physiol Nutr Metab, accessed 14 Nov 2022, https://pubmed.ncbi.nlm.nih.gov/29106812/
How do protein powders differ for men and women?
While many protein powders have the same goals, whether it be muscle gain, appetite control, weight management or overall health, there are some key considerations between protein powders for men and women.
First, it’s important to take into account the general difference between the male and female body composition, namely the varying degrees of lean muscle mass and fat mass. These are often indicative of the different protein requirements (Bianco, A et al. 2014).
Depending on your fitness goals, protein powders catered for women will often have less calories than protein powders for men. In addition, men and women’s nutritional needs vary so it is important to always read the nutritional panel on the protein powder packet.
Bianco, A et al. 2014, ‘Protein supplements consumption: a comparative study between the city centre and the suburbs of Palermo, Italy’, BMC Sports Science, Medicine and Rehabilitation, accessed 14 Nov 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4118305/
First, it’s important to take into account the general difference between the male and female body composition, namely the varying degrees of lean muscle mass and fat mass. These are often indicative of the different protein requirements (Bianco, A et al. 2014).
Depending on your fitness goals, protein powders catered for women will often have less calories than protein powders for men. In addition, men and women’s nutritional needs vary so it is important to always read the nutritional panel on the protein powder packet.
Bianco, A et al. 2014, ‘Protein supplements consumption: a comparative study between the city centre and the suburbs of Palermo, Italy’, BMC Sports Science, Medicine and Rehabilitation, accessed 14 Nov 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4118305/
How much protein powder should women take daily?
In considering how much protein powder women should take daily, there are a variety of factors that can affect this. Some factors to consider include fitness goals, activity level, body weight and more. Generally speaking, most people need approximately 0.36 grams of protein per 0.8kg of body weight per day (Cintineo, H et al. 2018).
Cintineo, H et al. 2018, Effects of Protein Supplementation on performance and Recovery in Resistance and Endurance Training’, Frontiers in Nutrition, accessed on 11 Oct 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
Cintineo, H et al. 2018, Effects of Protein Supplementation on performance and Recovery in Resistance and Endurance Training’, Frontiers in Nutrition, accessed on 11 Oct 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
What is the best time of day to take protein powder for women?
There is no right or wrong time to take protein powder for women, however there are optimal times depending on your health and fitness goals. If your goal is to lose weight, you may choose to have a protein powder in between meals or in the afternoon, as protein rich snacks can curb appetite (Astbury, N et al. 2014).
If your goal is to grow lean muscle mass, it is often recommended to consume protein powder within 15-60 minutes post-exercise (Lemon, P et al. 2002).
If your goal is to aid in recovery, supplementing with a protein powder around a workout or physical activity can reduce recovery time, muscle soreness and more (Valentine, R et al. 2008).
Astbury, N et al. 2014, ‘Snacks containing whey protein and polydextrose induce a sustained reduction in daily energy intake over 2 wk under free-living conditions’, Am J Clin Nutr, accessed 16 Nov 2022, https://pubmed.ncbi.nlm.nih.gov/24670946/
Lemon, P et al. 2002, ‘The role of protein and amino acid supplements in the athlete’s diet: does type or timing of ingestion matter?’, Curr Sports Med Rep, accessed 16 Nov 2022, https://pubmed.ncbi.nlm.nih.gov/12831698/
Valentine, R et al. 2008, ‘Influence of carbohydrate-protein beverage on cycling endurance and indices of muscle disruption’, Int J Sport Nutr Exerc Metab, accessed 16 Nov 2022, https://pubmed.ncbi.nlm.nih.gov/18708686/
If your goal is to grow lean muscle mass, it is often recommended to consume protein powder within 15-60 minutes post-exercise (Lemon, P et al. 2002).
If your goal is to aid in recovery, supplementing with a protein powder around a workout or physical activity can reduce recovery time, muscle soreness and more (Valentine, R et al. 2008).
Astbury, N et al. 2014, ‘Snacks containing whey protein and polydextrose induce a sustained reduction in daily energy intake over 2 wk under free-living conditions’, Am J Clin Nutr, accessed 16 Nov 2022, https://pubmed.ncbi.nlm.nih.gov/24670946/
Lemon, P et al. 2002, ‘The role of protein and amino acid supplements in the athlete’s diet: does type or timing of ingestion matter?’, Curr Sports Med Rep, accessed 16 Nov 2022, https://pubmed.ncbi.nlm.nih.gov/12831698/
Valentine, R et al. 2008, ‘Influence of carbohydrate-protein beverage on cycling endurance and indices of muscle disruption’, Int J Sport Nutr Exerc Metab, accessed 16 Nov 2022, https://pubmed.ncbi.nlm.nih.gov/18708686/
How do I choose a protein powder for women?
In choosing a women’s protein powder it’s important to consider your lifestyle, fitness goals and dietary requirements.
If you are looking for a protein powder that is higher in carbs and fats, a whey concentrate protein may be best suited. Whereas, if you are looking for a higher level of protein, a whey isolate will be your best bet. If you are looking for a slower-digesting protein that can aid in muscle recovery and keep you fuller for longer, a casein protein powder may be a good choice. If you are looking for a protein that can assist in digestion, joint, skin, nail and hair health, you may prefer a collagen protein powder. However, if you are plant-based or looking for a protein that is easy on your digestion system and contains no lactose, opting for a natural, vegan protein powder will be best suited.
If you are looking for a protein powder that is higher in carbs and fats, a whey concentrate protein may be best suited. Whereas, if you are looking for a higher level of protein, a whey isolate will be your best bet. If you are looking for a slower-digesting protein that can aid in muscle recovery and keep you fuller for longer, a casein protein powder may be a good choice. If you are looking for a protein that can assist in digestion, joint, skin, nail and hair health, you may prefer a collagen protein powder. However, if you are plant-based or looking for a protein that is easy on your digestion system and contains no lactose, opting for a natural, vegan protein powder will be best suited.
What are the best protein powder for women?
There is no one-size-fits-all when it comes to the best protein powder for women as this largely depends on your fitness goals, dietary requirements and lifestyle preferences. As a general rule, a formula developed for women is usually the best all-rounder option. However, if you are still unsure, chat with our friendly and knowledgeable team members online or in-store at one of our 32 Australian stores.
