Protein is an important macronutrient that holds a significant role in building and repairing tissues, supporting metabolic functions, the immune system, and augmenting overall health. While protein is vital for all, it’s particularly essential for women owing to several factors, including hormonal changes, body composition and physical activity levels.

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Research reveals that more than 50% of women now go for protein supplements as an easy and effective way to attain their fitness goals. Whether you are a fitness enthusiast or athlete, or just trying to sustain a healthy lifestyle, protein powders deliver a distinct and flavourful way to recharge your diet. Dive into this article to learn more about how protein supplements benefit women and the best protein powders to add to their regimen.

Protein powder for women

Why Do Women Need Protein Supplements?

Many women find it hard to meet their daily protein requirements due to several factors, including:

  • Dietary restrictions (vegetarian or vegan diets)
  • Hectic lifestyles that lead to irregular or unhealthy eating habits
  • Age-related muscle loss
  • Hormonal changes (especially during pregnancy, menopause, or post-menopause)
  • Increased physical activity or strength training that demands more protein for muscle recovery

In these cases, protein supplements can help fill the gap and support overall health.

Benefits of Protein Powder For Women

Promotes Muscle Growth

Protein is an essential building block for muscle growth, and having an adequate amount is vital for women of all ages. A diet high in protein, including adding protein supplements, can remarkably promote muscle mass and stamina in women. In addition, it helps in maintaining bone-density and averting age-related muscle loss.

Manages Weight

Adequate intake of protein keeps you satiated and reduces hunger pangs, making it an effective nutrient for managing weight. Studies reveal that consuming a protein-rich diet helps to reduce overall calorie intake and shed extra kilos.

Strengthens Bones

Protein is a vital nutrient for sustaining bone health, promoting bone mass and preventing osteoporosis. Sufficient protein intake can lower the risk of fractures in postmenopausal women.

Improves Recovery

Protein powder is a valuable addition for women engaged in routine workouts for promoting muscle recovery and performance. Adding protein-rich food post-workout can help to support muscle repair and reduce soreness.

Also Read: On A High-Protein Diet? Here’s Why You Need To Increase Your Water Intake

Boosts Energy/ Vitality

Protein is needed for energy production, as it aids in maintaining blood sugar levels and cellular function. Protein supplements can be an easy way to boost energy levels, ease fatigue, especially for women who lead a hectic lifestyle.

Improves Hair, Skin/ Nail Health

Collagen is a key protein vital for maintaining skin, hair and nail health. It enhances skin elasticity, skin tone, eases wrinkles and promotes hair and nails.

Hormonal Balance

Adequate intake of protein helps women to regulate hormonal balances, thus easing symptoms related to PMS or menopause.

Protein Supplements for Women

Here are some popular and effective protein supplements commonly used by women:

Whey Protein

Whey protein is obtained from milk. It is a complete protein containing all essential amino acids. Supports fast absorption, promotes muscle recovery and post-workout nutrition. It is available in the form of whey concentrate, isolate, and hydrolysate. Physically active women, athletes, or those seeking muscle maintenance can add whey protein powders.

Plant-Based Protein

This type of protein powder is produced from sources like pea, hemp, rice, or pumpkin seeds. It is ideal for vegans, vegetarians or those with lactose intolerance. Plant-based protein supports women with dairy sensitivities to meet their nutritional needs.

Collagen Protein

Collagen protein supplement is beneficial in enhancing the skin, hair, and joint health. Collagen works well to improve skin elasticity, fade away wrinkles and fine lines and slow down signs of ageing. Women in their 30s and above would benefit from taking this supplement.

Casein Protein

Casein is a slow-digesting milk protein that offers a steady release of amino acids for muscle repair and maintenance during sleep. Adding casein protein powder to the meal regimen supports overnight muscle recovery and promotes longer satiety.

 Egg White Protein

Egg white protein is a superior quality and complete protein source, with high bioavailability and low in fat. It supports muscle building and weight management. Women with dairy intolerance can go for this type of protein.

Also Read: Egg White Protein: Nutrition, Health Benefits, Uses, and Side Effects

Recommended Protein Intake: The daily recommended protein intake is 0.8-1.2 g/kg of body weight for non-athletes and 1.2 - 2g/kg for athletes.

Potential Side Effects

Though protein supplements are generally safe and well tolerated, excessive intake or improper use can lead to the following side effects:

A few women may experience bloating, gas, or diarrhoea, particularly with lactose-containing whey products.

Though it is rare in healthy women, consuming extremely high amounts of protein over time may put stress on the kidneys.

Some women may be allergic to specific protein sources (e.g., dairy, soy).

Simply going heavily on protein supplements may cause you to miss out on other essential nutrients.

Conclusion

Protein supplements are valuable additions for women of all ages, maintaining muscle mass, bone health and optimising overall well-being. It is important to choose the right type of protein based on your dietary preferences and fitness goals. Remember to use supplements in moderation and prioritize natural foods as your main protein source. Always consult your healthcare provider or nutritionist before starting any new supplements in your diet regimen, particularly if you have any health concerns.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

Protein supplementation: the double-edged sword

Vishw Patel a, Kanishk Aggarwal b, Ashish Dhawan c, Bhupinder Singh d, Priyanshi Shah e,✉, Aanchal Sawhney f, Rohit Jain g

https://pmc.ncbi.nlm.nih.gov/articles/PMC10761008/

https://nutritionj.biomedcentral.com/articles/10.1186/s12937-023-00880-7

Protein supplementation: the double-edged sword

Vishw Patel a, Kanishk Aggarwal b, Ashish Dhawan c, Bhupinder Singh d, Priyanshi Shah e,✉, Aanchal Sawhney f, Rohit Jain g