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Protein powder benefits and uses for beginners

What Are the Benefits of Protein Powder for Women?

An assortment of protein powder scoops on a wooden table. Image Credit: marekuliasz/iStock/Getty Images

Most women get enough protein without turning to supplements, but a credible body of scientific research does support benefits of supplementing with protein powder. Results are not the same for everyone, but in a significant number of women, protein powder has the potential to produce successful weight loss, better body composition and lower risk factors for disease.

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Weight Loss

In a study published in 2007 in the journal "Metabolism," women with obesity who used protein shakes as meal replacements over a 16-week trial period lost more than 10 percent of their body weight and 20 percent of body fat. The women followed a calorie-restricted daily diet consisting of fruits, vegetables, one full prepackaged entree and three protein shakes. All of the shakes used either soy or casein as their primary protein source, with the type of protein powder apparently not affecting weight-loss results.

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Strength and Mass

Muscle mass is a particular asset for women because it is lean, it burns calories more efficiently than body fat and it makes it easier to perform everyday physical tasks. According to research published in 2006 in the "British Journal of Sports Medicine," women who regularly strength train may be able to benefit from supplements such as whey powder because they provide high quality and quickly digestible protein, which encourages consistent construction and reparation of lean muscle fibers.

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Muscle Maintenance

As they age, women experience sarcopenia, a gradual and natural loss of muscle mass. Osteoporosis is also a risk for women that increases with aging. In research published in 2013 in the "Journal of Women and Aging," however, post-menopausal women who supplemented with protein powder and performed occasional resistance training over a 12-week period experienced significantly greater muscle and bone strength gains than women who went without the supplement, reducing their risk factors for both sarcopenia and osteoporosis. Women who took a daily soy protein supplement without exercising also experienced gains in bone and muscle strength, although to a lesser degree than those who supplemented and exercised.

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The Limitations

Protein powder contains many of the same nutrients that whole sources of protein do, and there's nothing the supplement can provide that the whole foods can't. In fact, whole foods contain some beneficial phytonutrients and antioxidants that can't be replicated in supplements, so they are typically healthier choices. The International Society of Sports Nutrition recommends whole foods over protein supplements for both men and women.

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Related Reading 20 Foods High in Protein for Strong Muscles

Women can benefit from protein powder supplements just as men do. The only caveat is that you consume it within your daily needs for protein. You can estimate your daily need for protein by multiplying 0.36 by your body weight in pounds to determine how many grams of protein you need each day. If you are physically active, you need an increased amount of protein. But protein powder itself won't help you build muscle. Exercise promotes muscle growth. Consult your doctor before starting a protein powder regimen.

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Types

There are protein supplements on the market marketed specifically toward women, but protein powders generally contain similar ingredients. Choose one that contains a high-concentration of protein itself instead of a long list of additives and fat. Common types of protein powder include whey, soy, casein, hemp and egg powders. Any of these powders can support muscle development in men and women alike, but this is only true if you exercise regularly. Exercise helps break down muscle tissue, and the protein rebuilds it.

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Study 1

A 2008 clinical study published in "Nutrition and Metabolism" tested the effects of a whey protein supplement on women with obesity. One-hundred fifty women between 25 and 50 years old were randomly assigned to a whey protein group or placebo group. The whey protein group consumed two 10-g whey protein shakes per day over the 12-week test period. The results showed little or no difference between the two groups in terms of muscle growth. However, the whey protein group maintained significantly more muscle and lost more body fat compared to the placebo group. This study suggests whey protein supplements may be beneficial in terms of losing body fat and maintaining lean mass.

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Study 2

A 2007 study published in the peer-reviewed journal "Fertility and Sterility" studied the effects of soy protein on postmenopausal women. The women who consumed a 20 g soy protein shake per day exhibited less of an increase in overall body fat, but that was the primary difference between the soy protein group and the placebo group. This study showed soy protein does not directly help women build muscle or maintain lean mass anymore effectively compared to women who don't consume a daily soy protein shake.

Exercise Factor

The key factor for building muscle is consistent resistance training. Two or three resistance training sessions per week is usually adequate. Some protein powders may help you maintain your muscle mass, but resistance training is necessary to build muscle. Resistance training can help women burn body fat and tone their muscles. Protein powders may support the muscle development process, but these supplements aren't right for everyone. Talk to your doctor to determine if a protein supplement would be beneficial to you.

Health Benefits of Protein Powder for Women (by type)

There are many days where I rely on protein powder to help turn a snack (like a smoothie) into a full meal. I’ve found that there are many benefits to protein powder when used to supplement my nutrition, and today’s post will cover the different types of protein powders and how to best use them.

I’m also going to share some ways to make protein powder taste delicious and eliminate the “chalky” shake experience.

Protein Powder for Women

I’m sure you’ve noticed the growing marketing trend of specific products as the protein powder for women. From pink canisters to pretty branding, companies often want us to believe that some proteins are better suited for women.

I’m going to let you in on a secret. There is no gender difference in the benefits of a specific protein powder.

However, it is true that some protein powders can be more beneficial for women than others. In my opinion, the best protein powder for any woman is the one that tastes the best, fills any nutritional gaps, and is easily digested by the person drinking it, which is often person-specific.

The most common protein powders recommended for women are:

Whey protein

Pea protein

Collagen protein

Egg protein

Hemp protein

Rice protein

Soy protein

Plant-based proteins (other than pea)

Each type has its nutritional markup and benefits, which means that the real answer to the best protein powder for women is the one that fits that person’s dietary requirements and nutritional needs.

Whey, collagen, and plant-based proteins seem to be the most popular and beneficial options for women.

Whey Protein

Easy to find both online and in local stores. It has been broadly studied and is completely safe for use.

Whey protein powder benefits are highest for women who may not consume enough calcium since it’s derived from dairy.

Studies show that the amino acid profile is great for women looking to maintain or gain muscle mass and have no issues digesting lactose, the protein found in milk.

Collagen Protein

A widely beneficial supplement outside of the scope of muscle mass. Research shows that collagen proteins can help strengthen hair and nails and improve skin texture.

Collagen protein also aids in joint and muscle recovery and may help improve gut health and digestion. However, most collagen is sourced from animals and not suitable for a strict vegan/vegetarian diet.

Bovine (animal) sourced collagen has both type I and type III collagen proteins, beneficial for bone, joint, and gut health.

That said, there are marine collagen proteins available with similar benefits derived from fish. Marine collagen provides type 1 collagen, which is good for joint and gut health and has high bioavailability.

One of my favorite ways to incorporate collagen powder is in my Bulletproof Coffee.

Plant-Based Proteins

Ideal for women who cannot digest animal proteins have a lactose/dairy allergy, or whose skin is prone to breakouts and acne.

Plant-based proteins are not considered to be “a complete protein” but do contain essential amino acids (the building blocks of protein) and are beneficial for workout recovery.

Benefits of Protein Powder

The benefits of protein powder go beyond the essential amino acids they contain. Protein powder helps me recover post workouts since it’s easy to mix into a drink.

As a snack, it’s super convenient, and it helps me keep up my energy throughout the day.

I often mix protein powder into my oatmeal and eat it a couple of hours before my long runs (7+ miles) to keep me both full and fueled without having liquid sloshing around in my stomach.

The main benefit from a protein powder is that it helps add protein into your day, which can be hard to get from solid foods on busy days and with different dietary lifestyles.

Protein powder also provides an affordable protein option, aiding in digestive health (like from collagen protein), improving joint health, building muscle, and more.

Protein Powder Side Effects

Depending on the type of protein that you purchase, there can be some protein powder side effects.

This is another reason why it’s important to select the right type of protein powder for each individual. Side effects can be both positive and negative.

One of my favorite protein powder benefits is how easy it makes adding both protein and my vitamin and minerals into one.

While I don’t enjoy shakes of just water and protein, it is easy to make delicious high-protein coffee or smoothies in minutes without spending a lot of time in the kitchen.

The most common negative side effect of some protein powders is that it may disrupt digestion. This is especially the case with whey protein powders because they concentrated milk proteins.

When this happens, symptoms include irregularity, gas, bloating, and fatigue. If you know you have a sensitive stomach, opt for more easily digested options such as a whey isolate or plant-based protein powders.

Similarly, those with acne-prone skin can sometimes suffer breakouts in or around the chin area when incorporating a new type of whey protein.

What Does Protein Powder Do?

Protein powder benefits vary slightly depending on which type of protein you choose. Overall, they provide nutritional support and often help maintain muscle mass – which is especially important for women.

Luckily, I’ve detailed what I feel are some of the Best Protein Powders for Women and provided details about each kind’s specific functions in this post as well as some of my favorite brands.

In the case of collagen protein, the biggest benefit is skin, hair, and nails as well as bone & joint support. That is the top reason why many women supplement with collagen protein.

How to Use Protein Powder for Weight Loss

There are ways to use protein powder for weight loss in your diet. I feel that shaking a 110 calorie scoop of protein + water is not the way to replace a meal if you want to lose weight.

Steady weight loss is achieved through proper nutrition, exercise, and proper recovery like sleep.

Read: How to Get Started with a Workout Routine

A reason why using protein powder can be beneficial for weight loss is because it is the most satiating macronutrient when compared to carbs and fats.

Therefore, no matter what diet approach you use, including keto, paleo, etc., it is likely to prioritize protein intake. This means that snacking options can be limited, and protein powders can be beneficial to help you stay satisfied throughout the day without adding too many calories.

If you want a healthy way to eat cleaner and start your weight-loss journey, check out the Family KickStart Program.

This being said, not all protein powders are ideal for weight loss. Make sure to check the label of your protein powder for added sugars and flavors that can add both calories and carbohydrates.

If you want to keep calories low, opt for whey isolates or whey hydrosolate proteins as they are the lowest in carbs and fats. Collagen protein is also unflavored and considered a pure form of protein.

For a complete meal and nutritional option, choose protein powders that contain added vitamins, nutrients, and fiber that will help supplement and keep you full longer.

Adding a scoop to your morning smoothie, substituting your afternoon snack with a shake, or creating delicious recipes with protein powders will help to keep you satisfied, making weight loss easier.

Protein Powder Recipes

Of course, I have a few favorite protein powder recipes for you to try. They are easy to make, simple to incorporate into your diet, and taste delicious!

Protein Pancakes – I love replacing flour with vanilla protein powder in my morning pancakes. While these aren’t as thick as my traditional fluffy pancakes recipe, they are full of flavor and always a huge hit.

– I love replacing flour with vanilla protein powder in my morning pancakes. While these aren’t as thick as my traditional fluffy pancakes recipe, they are full of flavor and always a huge hit. Protein Smoothies – Smoothies are the classic “protein powder” recipe, and it’s easy to see why. They’re easy to make, and if you’re still getting used to using protein powder, it’s easy to disguise the flavor under tasty fruits and veggies.

– Smoothies are the classic “protein powder” recipe, and it’s easy to see why. They’re easy to make, and if you’re still getting used to using protein powder, it’s easy to disguise the flavor under tasty fruits and veggies. Protein Muffins – Adding a scoop of protein powder to the muffin mix is a great way to add flavor. While these aren’t as moist as traditional muffins, they’re a great easy breakfast or a quick snack.

Adding a scoop of protein powder to the muffin mix is a great way to add flavor. While these aren’t as moist as traditional muffins, they’re a great easy breakfast or a quick snack. Instant Oatmeal – Adding protein to oatmeal creates the perfect balance of protein, complex carbs, and fiber. It makes the ideal post-workout snack.

Adding protein to oatmeal creates the perfect balance of protein, complex carbs, and fiber. It makes the ideal post-workout snack. Protein Ice Cream – Blending protein powder, bananas, and your milk of choice creates a creamy ice cream-like dessert to cure your ice cream cravings without spiking your blood sugar.

Blending protein powder, bananas, and your milk of choice creates a creamy ice cream-like dessert to cure your ice cream cravings without spiking your blood sugar. Protein Cheesecake – This recipe has quite a few steps but is super easy. Adding protein powder to the cheesecake filling creates a dense texture that replicates everyone’s favorite dessert.

What are some of the reasons you purchase protein powder? How do you use it and for what benefits?

Protein powder benefits and uses for beginners

Did you know that protein is found in every single cell in the human body? It’s in our hair, skin and virtually all of our other body parts and tissue.

That’s why protein, or more specifically the twenty-plus amino acids that it’s composed of, is considered the building blocks of the body. It plays a key role in creating and maintaining our cells. It also helps our blood carry oxygen, aids in the digestive process and famously helps build muscle.

Protein is important for your health

“Protein is essential to repair muscles, strengthen bones, help you stay energized and to support healthy skin, teeth, hair and nails,” says Dr. Dawna Venzon, a registered dietician and a principal research scientist for Nutrilite™ products with more than a decade of experience in the nutraceutical industry. “We all need to ensure we’re getting an adequate amount of protein each day.”

The body can make certain amino acids itself or modify others from food, but it can’t store them. And there are nine essential amino acids our bodies need that only come from food sources, which is why you need to pay attention to your daily protein intake.

You can get your recommended amount of protein each day through meats, poultry, fish, eggs and dairy products, or it can be from plant-based sources like peas, beans, whole grains, nuts and seeds. It can also be from protein powder.

Protein powder basics: What does protein powder do?

Protein powders are exactly what they say they are: powdered forms of protein. If you’ve looked at protein supplements before, you know that whey protein and plant protein are the two main contenders on the market. But what’s the difference between the two?

While plant protein obviously comes from plants, whey protein is animal-based—it comes from milk. Because whey protein powder is an animal-based protein, it typically contains more amino acids on its own than a plant-based protein powder from a single plant source.

Plant-based protein powder is often made from peas, seeds or rice. It’s usually easier on the digestive system than whey-based protein powders. Plant-based protein powders that combine more than one plant source can offer a wide range of amino acids.

Regardless of the source, protein powders are a great lean protein alternative for people who are looking to increase their protein intake, swap out high-fat proteins, build muscle or have another tool in their weight management toolbox.

“A high-quality protein powder can give people the necessary protein to power their cells and provide energy,” Venzon says.

Protein as part of plant-based diet

Protein powders can be a key part of plant-based diets, whether it’s vegan, vegetarian or flexitarian, which allows for some meat, poultry, fish or dairy, just not a lot of it. Whatever level of plant-based eating you choose, it will mean consuming more fruits, vegetables, nuts, seeds and grains.

There are plenty of plant-based protein sources you can incorporate into your diet, including tofu, beans, quinoa, tempeh and lentils. But if you have a hectic schedule or are a bit picky and need some time to expand your palate, you may need some other alternatives.

Some days it might be easier to make a smoothie using your favorite plant-based protein powder or add your vegan protein powder to your morning oatmeal to ensure you’ll get the protein you need for the day. Nutrilite Organics Plant Protein Powder, which comes in vanilla and chocolate, is great for a variety of recipes. It’s also a vegan protein powder and certified organic by the USDA.

Protein powder benefits for weight management

The amount of protein recommended for the average person can be determined several ways, including calculations based on weight and age, but generally it’s 46g a day for adult women and 56g a day for adult men, according to the Institute of Medicine.

Looking at it another way, the World Health Organization recommends we eat 0.83 grams of high-quality protein per kilogram of body weight per day. For a person weighing 60 kilograms (about 132 pounds), that’s almost 50 grams of protein each day—or about eight eggs. The USDA uses ounces, recommending 5.5 ounces of protein each day for those on a 2,000-calorie diet. (If you want a more personalized recommendation, visit this handy calculator.)

However, research has shown that some people may benefit from a larger amount of protein each day, including athletes, older people with limited diets or people trying to manage their weight.

Protein powder for weight loss

Because the essential amino acids in protein are key nutrients to developing and maintaining muscle, people who are cutting their total daily calories to lose weight should consider getting a larger portion of the calories they do consume from lean protein versus carbs and fats.

And because many traditional proteins like meat, eggs and cheese are high in fat, cholesterol and calories, protein powders are a great alternative. They are an easy and convenient way to add lean protein to your diet without sabotaging your weight loss efforts.

Protein is also very filling. It can make you feel fuller longer, reducing the chance for random hunger pangs or snack attacks.

Protein powder for weight gain

Being underweight is a health challenge just like being overweight. If you’re at the other end of the spectrum and are looking to put on some pounds to get into a healthier weight range, protein powders are an easy and effective way to increase your daily calories.

Protein powders can be used for quick, protein-rich smoothies as a snack. Or you can use protein powders to make a protein-rich dessert to top off your meal. The amount of recipe combinations for protein powders is endless and can easily help you achieve your desired level of protein and calories each day.

Protein powder benefits for muscle gain

While you may think only body builders or professional athletes need to worry about building muscle, it's actually something that matters for everyone. In addition to regular aerobic exercise, the U.S. Centers for Disease Control recommends that adults do some strength training at least two times a week, working all major muscle groups.

That’s because building lean muscle not only adds definition to your physique—think sculpted arms and abs—it can also protect your bones as you age. Ensuring you get enough protein in your diet is important to preventing the loss of lean muscle that naturally happens to all of us as we age.

Here’s how it works: Your body uses amino acids found in proteins to strengthen and repair muscles, and these types of amino acids can only be obtained through the food you eat—those nine essential amino acids. So it’s important to pay attention to the type of protein you consume when you’re looking to build or maintain muscle.

XS™ Protein Pods, which use a whey-based protein, were designed for people looking for the ideal protein to support their fitness efforts. The pods help build lean muscle and fuel physical performance.† They are also a complete protein, which means they have all nine essential amino acids in the right amounts. Nutrilite™ Organics Protein Powder also has all nine essential amino acids, just in lower amounts.

More healthy uses of protein powder

While protein powder can be used to fuel your workout, it can also be used to fuel your body’s recovery after working out. Protein helps support your muscles as they recover, and once they do you are able to build on that new muscle mass during your next workout. So, using protein as part of your recovery actually sets the stage for your next great workout.

Whey protein can be quickly absorbed by your body and is effective right after a workout. It helps your body recover and builds muscle mass. XS Protein Pods use milk from a whey protein isolate, which means it’s heavily filtered and carries little to no lactose—ideal for those whose digestive systems don’t tolerate lactose. Plus, it’s non-GMO*.

Click here to find other protein powders and supplements that can help support your health and wellness goals. And for more tips on healthy eating, check out our other articles.

†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

*Does not contain genetically engineered ingredients.

Eric Carter

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