• David Steuer

Women's Protein Powder Guide - Things You Need To Know

Updated: Mar 28, 2019



If you are a woman on-the-hunt for a good protein powder, then you have likely already realized that there are so many different types of protein powder out there that choosing one can feel like an overwhelming decision. Thankfully, you likely already know that protein powders are not just for male body-builders -- everyone needs to eat enough protein every day to stay in good health, not matter what their gender is and whether they work out or not.

To make choosing the right protein powder for you and your goals easier, read on to learn how much protein powder you should consume each day depending on your goals, how the various types of protein powders for women differ, and which is likely best for you.

How Much Protein You Need to Consume Each Day

Thankfully, determining how much protein powder you should consume each day is relatively simple. If you are simply looking for a protein powder to boost your protein intake due to having a busy life that leaves you with little time to prepare meals or adding in a shake each day in place a a meal to lose weight, then you won't need to drink as many protein shakes as a woman who is drinking shakes to help build muscle while working out intensely.

If you are not weight-training to build muscle, then experts recommend that you should consume between 46 and 75 grams of protein each day.

However, if you are working out intensely to build muscle, then you should multiply your current weight by 1 or 1.5 to calculate the number of protein grams you should consume each day.

Of course, these numbers include the protein you consume from other food sources during the day, so you don't need to meet these needs with protein powder alone.

Types of Protein Powders Explained

Now that you know how much protein you should consume each day, the protein powder you use to meet those intake goals can be chosen with your personal preferences in mind. Read on to learn about the types of protein powder on the market today, their pros and cons, and which may be right for you.


Whey Protein Powder

Whey protein powder is, as you may guess by the name, derived from milk. It is essentially the protein in milk isolated from cow's milk.

This protein powder digests quickly, so it is a good option to drink right after an intense workout to provide your muscles the protein they need to rebuild. However, due to its fast digestion, it is not the best option to replace a meal if you are trying to lose weight.

Whey protein is also believed to boost your immune system and provide several other health benefits due to the fact that it contains glutathione, which is a potent antioxidant.

If you are lactose-intolerant, then it is important to know that while whey protein powders do contain mostly protein, they can contain small amounts of lactose. Whey protein concentrate powders contain more lactose than those labeled weight protein isolate.

This protein powder contains all 9 essential amino acids.

Casein Protein Powder

Casein protein is also milk protein, but it is a specific type of protein found in milk. Casein protein powder digests more slowly than whey protein, which makes it a better option for weight control; due to its slow digestion, it can help you feel full longer.

Casein protein powder is less likely to contain lactose due to its careful isolation form milk, so unless you have a milk allergy, you don't need to avoid it if you are simply lactose intolerant.

This protein powder contains all 9 essential amino acids.

Egg White Protein Powder

If you are allergic to milk, yet not a vegan, then egg white protein is a great option for you. Egg whites are an excellent source of protein, and using them in powder form is a great way to include this quality protein in your diet without getting bored.

Egg white protein digests at about the same rate as soy protein.

This protein powder contains all 9 essential amino acids.

Soy Protein Powder

Soy protein powder has been a popular choice among vegetarians for many years, and it is made from soybeans. It is digested more quickly than casein protein, yet more slowly than whey protein.

This is the only one-ingredient vegan protein powder that contains all 9 essential amino acids.

Why does this matter? Essential amino acids are amino acids that your body cannot create itself; that means that you must get them from protein foods or powders to stay in good health.

Pea Protein Powder & Rice Protein Powder

While soy protein powder is the only vegan protein powder derived from one food, you can obtain all 9 essential amino acids in one shake by combining pea protein powder and rice protein powder. Combined, they contain all 9.

While you can purchase them separately and mix them, you can also find many vegan protein powders on the market that combine them, and sometimes additional forms of vegan protein, into one product.

Both digest slowly, so they can be a good option if you want a shake that also offers appetite-control.

The one disadvantage of pea protein powder is that it is relatively high in sodium due to the natural sodium content of peas. So if you are a vegan and have high blood pressure, then you want to check the label of the powder you are purchasing to ensure you can fit it into your diet safely.

If you are a woman and looking to add protein powder into your diet, then follow these daily protein intake guidelines and choose the protein powder that sounds best for you based on your goals and dietary preferences.


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