A nutritionist explains the benefits of protein for women
As women, we are often told to focus on adding protein into our diet as we age. But why? And, perhaps more importantly, what benefits will it bring?
I've been working as a personal trainer and strength coach for women for a number of years now, and I've helped a lot of clients understand more about their nutrition and how it affects their bodies. As we age, our muscle mass declines, which is one of the reasons weight training for women is so important, as it protects against that decline.
Protein is known as the building blocks of muscle - we need adequate amounts so that our bodies can use it to keep hold of that muscle mass and protect our joints and bones.
The best powdered protein supplements
Protein is also really great at filling us up. If, like me, you're naturally a hungry person, then a protein filled meal or shake will keep you much fuller than a carb filled meal - think chicken and salad rather than a cheese sandwich. This is especially useful if you're trying to lose or maintain your weight.
As women head into perimenopause and beyond, another issue comes into play - our metabolism naturally slows. We can't eat as many calories as we used to, and we store excess calories as fat - especially around our middles. A good way to speed up metabolism is focusing on protein, vegetables and fruit to keep us full (the fibre in veggies and fruit also does a great job of this).
Powdered protein supplements are a good option to add to your diet for a number of reasons. I use them as a snack - they're relatively low in calories but will tie me over to my next meal. Or you could use them as part of a balanced meal.
Over the last few weeks, I've been testing a number of protein powders and also finding out more about them - you can read my Q&A with Jaime Maguire, Health Coach & Nutritionist at www.thefast800.com, below.
How we test
All the protein powders below have been mixed with water. We looked at their consistency, texture, and taste. Do they dissolve well and taste nice? Is there residue left in the bottom of the shaker cup? Is it over-sweet or does it taste natural?
We also looked at the calories, protein, carbs and fat for each shake. As you'll see below, they vary, but each protein powder included on our list has earned its place in one way or another, whether that's for protein content, ingredients list, or taste.
The best powdered protein supplements
The Fast 800 clear protein is keto-friendly, low in calories and fat-free. A 20g serving contains 16g protein and is 69 kcal. I tried the Apple and Blackcurrant flavour.
Reviewed by senior writer and fitness expert Becky Fuller: I am so impressed with this protein drink! I have used powdered protein supplements for years, and there are always a lot I can't have due to the calorie content, as they won't fit with my allowance.
In particular, I like to have a protein shake early evening, before I go to teach fitness classes, as it keeps me going until dinner time, and also helps me build muscle in my workouts. So this is absolutely perfect for me.
At only 69 kcal per serving, it's very low calorie but also has 16g protein. It's not as high as some of the others we've tested, but it's not far off, and for me personally I'll take the 16g and the lower calories.
It's light, too - like drinking a glass of squash, which I like as it doesn't make me feel too full and it hydrates me at the same time. It tastes great - not too sweet, and it dissolves easily.
The only thing about it is it goes incredibly frothy - to the point that you can't drink it right away (see pictures below). I got around this by making it, then going to pack my gym bag and get my trainers on. When I came back it was ready to drink. Honestly, though, a small price to pay for such a low calorie, high protein shake.
Pros
- Very low calorie
- Easily dissolves
Cons
- Goes very frothy so you need to wait before drinking
- Per 20g (one serving)
- 69 kcal
- 16.1g protein
- 0.8g carbs (0.3 of which sugars)
- 0g fat
Warrior whey protein is low in carbs and sugar but high in protein - with a massive 36g per serving. It comes in a range of flavours, and we tested the vanilla ice cream one.
Reviewed by senior writer and fitness expert, Becky Fuller: Let's start by discussing the serving size, because it's important for women to always do their calculations! A 25g scoop of Warrior protein powder is 87 kcal, which is great for me. I'm quite small, so can't have a large amount of calories.
However, the recommended serving size is 2 scoops, which would be 174 kcal. That's quite high as a snack or as part of a breakfast for me - it would need to be my main breakfast item and then I'd maybe have some berries on the side.
So I made it up both ways to see what the difference would be. You use 200-300ml water. I found that 2 scoops made a much thicker shake, and it was very filling owing to the 36g protein. One scoop made a slightly thinner shake, but it didn't diminish the taste, so I personally would use one scoop rather than 2.
Warrior protein powder has a really lovely taste. It's creamy but not too sweet. When you first shake it, it's quite frothy, so leave it to settle for a bit before drinking. Overall, a great quality protein powder that tastes delicious, and is value for money (especially if you halve the suggested serving size!).
Pros
- Lovely creamy taste
- High protein content
Cons
- Suggested serving is fairly high in kcal - I halved it and it still tasted great
- per 25g (half serving)
- 87kcal
- 18g protein
- 1.5g carbs (1.5g of which sugars)
Made from pea protein, the Biotech vegan protein comes in a range of flavours, and offers 19g protein per serving. We tested the chocolate-cinnamon flavour.
Reviewed by senior writer and fitness expert Becky Fuller: I was really impressed by this vegan protein. Not only does it contain a good amount of protein, but it's fairly low in carbs which can sometimes be tricky in vegan foods.
The chocolate cinnamon flavour is really lovely. I was surprised at how nice (and moorish) it is! The cinnamon reduces the sweetness, although there is still quite a sugary sweet after taste. Still, that's preferable to the artificial taste you get from a lot of chocolate protein powders.
It mixes well, but there's no scoop! I'd also point out that the instructions say 3x tablespoons of powder = 25g, but it's more like 2, so if you are counting calories make sure you actually weigh the powder you're using.
Pros
- Really lovely taste
- Mixes well
Cons
- Sweet so might not be for some
- No scoop
- Per 25g (one serving)
- 106 kcal
- 19g protein
- 3.3g carbs (<0.5g of which sugars)
- 2g fat
Best clean powdered protein supplement
Claire Tapley / Yours.co.uk Hit your protein goals and so much more with this clean and nourishing protein powder. Willpowders (founded by TV actress, now health advocate Davina Taylor) is the only protein powder on the market that includes bone broth (contains nutrients such as collagen, electrolytes and amino acids) and MCT Keto creamer (boosts mental clarity, supresses appetite, increase energy metabolism and improves digestion and digestive health).
It's also free from GMOs, pesticides, artificial sweeteners, additives and preservatives; it won't cause bloating or disrupt your hormone balance.
Tested by Yours.co.uk editor Claire Tapley: I was really keen to try to this protein powder as I follow Davina Taylor on Instagram and find her health content so interesting. I know I don’t get enough protein in my diet and was looking for a ‘clean’ yet low-calorie protein powder.
A 25g serving gives 125 kcals. You can either mix your powder with water or milk. I tend to mix mine with 300ml of milk and have this as my breakfast. When mixed with milk the taste is chocolatey, delicious and creamy. It’s not too sweet or false tasting, thanks to the lack of artificial sweeteners.
What impressed me most about this powder was that I felt completely full until lunchtime. Plus, I’ve noticed my sugar cravings have disappeared. Usually by late afternoon I’m reaching for a biscuit, but I don’t seem to have sweet cravings after taking this.
When I’ve had other protein powders in the past they’ve left me feeling bloated and gassy but I have not experienced anything like that with this powder. It’s incredibly gut-friendly.
It’s priced at £38 for a 500g pack which might seem a bit pricey but it works out at around £1.90 per serving. This is hands down the best protein powder I’ve tried in terms of taste and curbing cravings, so I feel that it’s worth every penny.
Pros
- Contains bone broth so rich in collagen
- Travel sachets available
- Stabilises blood sugar
Cons
- Only four chocolate based flavours available
- Per 25g (one serving)
- 118 kcal
- 16.5g protein
- 2.3g carbs (of which 0.3g sugars)
- 5.1g fat
Slightly higher in calories than some of the others on our list (though still not as high as Warrior), The Six Pack Revolution powdered protein comes in a wide range of flavours - and different to the usual ones, too, such as mint choc, chocolate caramel, and iced cappuccino, to name a few.
Reviewed by senior writer Becky Fuller: As I've said previously, I use protein powder as an additional source of food, so as part of my breakfast, or as a snack to tie me over until dinner. So initially I thought this protein powder from The Six Pack Revolution was high in calories and carbs for me.
However, for me, its macros actually fit really well as part of a meal, after my workout. I had it for breakfast with some fruit and due to the high protein content (29g), I was full until lunchtime with no problem.
I really love the mint choc flavour - it has a really refreshing peppermint taste and tastes like you're drinking ice cream! It dissolves well and makes a thick shake. I also tried the vanilla caramel, which was great and not a taste you usually find.
I really liked the protein powder, and the fact that it comes in a massive bag! Although it's an initial outlay (at around £45), it lasts a long time and works out to be good value for money.
Pros
- Nice mint taste
- Dissolves very easily
- High in protein (29g)
Cons
- Quite high in carbs (4.8g per serving) compared to others we tested
- Per 40g (one serving) Mint Choc flavour
- 150kcal
- 29g protein
- 4.8g carbs (of which 1.8g sugars)
- 1.8g fat
Highest protein content powdered protein supplement
Bulk Powders offer a wide range of different protein powders, with their isolate being the lowest calorie offering. It contains a massive 25g protein per serving and comes in a range of flavours. We tested the vanilla.
Reviewed by senior writer and fitness expert Becky Fuller: Bulk Powders whey isolate is the protein powder I use most often. It's low in calories so ideal for a shake that will fill me up but not derail my nutrition plan.
I mix mine with water, but you can also use milk - just be aware to count the calories if you're doing that. The shake isn't too thick, which I like, but it doesn't taste as indulgent as the Warrior vanilla powder I tested. I often use this stirred into things - a scoop added to plain Greek yogurt makes a nice sweet snack, or I whisk it with egg whites (I have a very sweet tooth!).
I like this powder because of its low calorie - high protein balance. I feel I am getting good nutritional value out of my calories! I've also tried the chocolate flavour, which was nice, but I didn't like the caramel.
Pros
- Low calorie but high in protein
- Tastes great stirred into plain Greek yogurt
Cons
- Makes quite a thin shake - doesn't look the nicest when mixed with water!
- Per 30g (one serving)
- 110 kcal
- 25g protein
- 1.5g carbs (of which 0.4g sugars)
- 0.2g fat
Q&A with Jaime Maguire, Health Coach & Nutritionist at <a href="https://eur01.safelinks.protection.outlook.com/?url=http%3A%2F%2Fwww.thefast800.com%2F&data=05%7C02%7Cbecky.fuller%40bauermedia.co.uk%7C609aca7c587e4903b37008dce4576e47%7C0e79f3f34eeb48ed815e2876c379e863%7C0%7C0%7C638636311405345839%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C0%7C%7C%7C&sdata=drMvWgMzMQ0QdFIkdO1T8KurbcYrXlist%2BUrCjyhAMc%3D&reserved=0" target="_blank" rel="noreferrer noopener">www.thefast800.com</a>
What kind of protein powder is best for women?
Meeting protein requirements is essential for women to support optimal overall health and wellbeing. Adequate protein supports bone health, muscle tone, weight management, blood sugar control, hormones and much more. For women who are looking for a convenient addition to improve protein levels, protein powders can be a great option. With so many protein powders available, it can be difficult to discern quality products when deciding what to invest in.
Protein powders can be derived from animal or plant-based sources like whey, casein, rice, pea, hemp and soy, so it’s easy to find an option that suits your dietary needs and preferences.
Animal based sources, like whey from cows milk, are considered complete proteins which mean they contain all nine essential amino acids (which you can only get from food), required for protein synthesis, muscle recovery and tissue repair. Whey is also fast-absorbing, making it ideal for post-workout recovery. If you tolerate dairy, whey protein is a great option.
Plant-based options like pea protein are not considered a complete protein (they do not contain all nine of the essential amino acids), however they are still a good alternative when needed. Consuming essential amino acids from your food is vital, so please do incorporate plant-based protein sources with a balanced diet.
When selecting a protein powder, check for minimal, natural ingredients without fillers or artificial additives. Choose high-quality brands to ensure you're investing in a trustworthy product.
What type of protein powder is best for weight loss?
For weight loss, protein powders that are low in carbohydrates and sugar, but high in protein, are ideal. Protein not only helps with muscle synthesis, but also keeps you fuller for longer, reducing cravings and preventing overeating.
Isolate forms of protein, such as whey isolate or plant-based isolates, are particularly effective as they contain less fat and carbohydrates than concentrated versions, making them perfect for weight management.
When choosing a protein powder for weight loss, it's important to check the macronutrients (protein, carbohydrates, and fats), overall calorie count, and the protein grams per serving to ensure you're hitting your targets. Protein also has a higher thermic effect, meaning your body burns more calories digesting it compared to fats and carbs, giving you an extra metabolic boost.
By selecting a high-protein, low-carb powder, you’ll be well on your way to achieving your weight loss goals while feeling more satisfied throughout the day.
Who could benefit from protein powder supplements?
Protein is essential for many biological processes in the body, playing a key role in overall health, metabolism, muscle recovery, and weight loss. People who could benefit from protein powder include:
Those struggling to meet protein needs through diet alone
This includes individuals with dietary restrictions or those who find it hard to consume enough protein in their regular meals. Women, in particular, should prioritise protein intake to support their metabolism, hormonal balance, and muscle health through every stage of life.
Busy individuals on the go
If you’re short on time or need something convenient, protein powders offer a quick, easy way to meet your daily protein needs without much preparation.
People reducing calories
When lowering your calories for weight loss, it’s important to maintain protein intake to preserve muscle mass. This is especially important for those practising intermittent fasting (IF) or time-restricted eating (TRE), where ensuring adequate protein within your eating window is key.
Those taking part in strength and endurance training
Whether you’re lifting weights or involved in high-intensity training, your body may need additional protein to support muscle recovery, repair, and growth.
Older adults
As we age, muscle mass naturally declines, making adequate protein intake important for maintaining muscle strength and physical function.
Vegetarians and vegans
Plant-based eaters may benefit from protein powders to ensure they are meeting their protein and amino acid needs, especially when whole food sources may not provide enough.
Post-surgery and injury recovery
Protein is essential for tissue repair, so individuals recovering from surgery, illness, or injury may need additional protein to aid in the healing process.
Pregnant or postpartum women
During pregnancy, protein supports both maternal health and the baby’s development, and in the postpartum period, it aids recovery.
Always check in with your treating health professional to ensure protein powder would be suitable for you.
If you’re struggling to meet the recommended 60g of protein per day, a high-quality protein supplement can help you bridge the gap.
Who shouldn't take protein supplements?
It’s always a good idea to check with your health practitioner or pharmacist before adding any new supplements to your routine, particularly if you have any medical conditions, are taking medications, or are pregnant or breastfeeding.
Kidney Issues: People with kidney problems should be cautious - excessive protein intake can strain the kidneys.
Liver Disease: Those with liver conditions may also need to limit protein intake, as the liver plays a role in processing amino acids.
Allergies and Intolerances: If you have allergies to dairy, soy, or gluten, or intolerances like lactose sensitivity, it’s important to read labels before use.
Digestive Issues: Some people may experience digestive discomfort, such as bloating or gas. In these cases, protein supplements may not be well-tolerated.
Certain Medical Conditions: People with specific conditions, like gout, should be cautious with high-protein diets, as excess protein can exacerbate symptoms.
While protein supplements can be beneficial, it's always best to ensure you're getting the majority of your protein from whole food sources. Supplements should only be used to top up when necessary, and guidance from your healthcare practitioner can help ensure safe usage.
Is it possible to take too much protein?
Yes, absolutely. It’s important to remember that if you're getting enough protein through whole foods and have no identifiable need for supplementation, then extra protein may not be necessary and could even be counterproductive.
Taking in more protein than your body requires can have potential side effects too. Overconsumption of protein, especially in the long term, could lead to digestive issues like bloating, gas, or constipation. It can also place strain on the kidneys, particularly for those with pre-existing kidney conditions, as the body needs to work harder to filter out the byproducts of protein metabolism.
Protein metabolism also requires extra water, so dehydration can become a concern if you're not properly hydrating.
Your individual needs may vary based on factors like activity level, age, or specific health goals. If you feel you need a protein boost but are unsure of how much you should take, it’s always a good idea to consult with your healthcare practitioner or pharmacist to get specific advice.
Jaime Maguire is a Health Coach & Nutritionist at www.thefast800.com. Fast 800 offer a range of personalized weight loss programmes, recipes and products to help people become healthier.
Becky Fuller is a senior digital writer for Yours.co.uk. She is also a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Prior to joining Yours, Becky was a fitness writer for Saga, and a freelance entertainment and theatre journalist. Becky is passionate about helping people to move well and discover the many benefits of strength training.