The 10 Best Protein Powders for Women in 2024

Whether you're trying to gain muscle or lose weight, protein powder can help. Here's how to choose the best protein powder for women, according to experts.

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Protein can be found in numerous food sources, yet some women may require an extra boost of protein to meet their protein needs (1), particularly those who are physically active. Adding a good protein powder to your diet can make a big difference if you’re not getting enough of this macronutrient through food, or for busy days when you just don’t have time to cook. 

Most protein powders are formulated for both men and women (though some are marketed to one or the other), so choosing the best protein powder for you will really depend on your individual needs and preferences.

“The effectiveness of a protein powder depends more on individual factors such as goals, body composition, activity level, and dietary preferences (2). However, there are certain considerations that may be relevant for women with different body types or specific goals,” says Mary Sabat MS, RDN, LD.

After asking registered dietitians, sports nutritionists and personal trainers to weigh in, we’ve compiled a list of the best protein powders for women based on considerations like diet, physique goals and lifestyle.

About Our Scoring System

Products that we've tested for this article receive an overall score between 1 and 5, based on several categories weighted for importance. Scoring criteria for protein powders for women include protein source, calories from protein per serving and taste. Additional points may be awarded for quality indicators such as independent third-party testing. You can learn more in the methodology section below the product reviews.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Protein Powder for Women in 2024:

• Best Overall Protein Powder for Women: Transparent Labs Grass-Fed Whey Protein
• Best Whey Protein Powder for Women:  XWerks Grow
• Best Tasting Protein Powder for Women: Happy Viking Superfood Meal
• Best Protein Powder for Women to Lose Weight: Legion Athletics Whey+
• Best Value Protein Powder for Women: Jacked Factory Authentic Whey
• Best Protein Powder for Women Muscle Gain: Dymatize ISO100 Whey
• Best Vegan Protein Powder for Women: Myprotein Vegan Blend
• Best Protein Powder for Pregnant Women: Orgain Organic Protein Powder
• Best Protein Powder for Women over 50: Vital Proteins Collagen Peptides
• Best Personalized Protein Powder for Women: Gainful

Best Overall Protein Powder for Women: Transparent Labs Grass-Fed Whey Protein

SI Showcase + Transparent Labs

Overall Score: 4.93/5

Key features and specs:

• Protein per serving: 28 grams
• Nutrition facts: 120 calories, 28 grams protein, 1 gram carbs, 0 grams fats
• Protein source: Whey protein isolate (100 percent grass-fed)
• Sweeteners: Natural flavoring and stevia
• Flavors: Milk Chocolate, French Vanilla, Chocolate Peanut Butter, Cinnamon French Toast, Mocha, Strawberry, Vanilla Peanut Butter, Oatmeal Chocolate Chip Cookie
• Subscription: Subscribe and save $6, plus free shipping
• Price per serving: $2.00 (one time), $1.80 (subscription)

Why I picked it:

Our pick for the best overall protein powder for women is Transparent Labs Grass-Fed Whey Protein Isolate. With 28 grams of protein per serving, third-party testing for purity and potency, and no artificial sweeteners, colors, preservatives or secretive "proprietary blends," Transparent Labs Grass-Fed Whey outperforms the competition for quality.

Additionally, the whey used in this protein powder comes from 100 percent grass-fed cows on U.S.-based dairy farms, rather than cows fed with corn or soy (cheaper food sources with fewer nutrients[3]). 

Our team tested the Milk Chocolate and French Vanilla flavors mixed with water, and favored the Milk Chocolate flavor, though both were good. We recommend using milk or a milk alternative for a richer, creamier texture and flavor.

What we love:

• Third-party tested for purity and potency—AKA the powder contains what the label says and doesn't contain toxins, harmful bacteria or heavy metals
• Generous 28-gram serving of protein per 33-gram scoop
• Low carb and good for keto diets
• Available in 11 flavors, including an unflavored version

What to consider:

• Whey protein isn't compatible with a vegan diet
• As a premium product, this protein powder costs $0.50-$0.70 more per serving than grocery store protein powders

Related Post: The Best Keto Protein Powders

Best Whey Protein Powder for Women: XWerks Grow

SI Showcase + XWerks

Overall Score: 4.58/5

Key features and specs:

• Protein per serving: 25 grams
• Nutrition facts: 110 calories, 25 grams protein, 1 gram carbs, 0 grams fats
• Protein source: Whey protein isolate (100 percent grass-fed)
• Sweeteners: Natural flavoring and Stevia
• Flavors: Chocolate, Vanilla, Peanut Butter, Strawberry
• Subscription: Subscribe and save 5%
• Price per serving: $1.97 (one time), $1.87 (subscription)

Why I picked it:

XWerks Grow is our choice for women's best whey protein powder because, similar to Transparent Labs Grass-Fed Whey, it’s sourced from 100 percent grass-fed cows—this time from New Zealand. It's also low in calories, fat, sugar and carbs, and made with no artificial sweeteners, flavors or coloring. It has 25 grams of protein per serving, compared with 28 grams in Transparent Labs whey, but 25 grams is still a substantial amount.

In addition to protein, Grow provides six grams of branched chain amino acids (BCAAs[4]), making this protein powder a good post-workout supplement. It also provides trace amounts of important micronutrients for women's health, including 21 percent DV of calcium and four percent DV of iron. Beyond protein, its low macronutrient profile is good for those trying to keep fats and carbs out of their protein shake. 

What we love:

• 25 grams of grass-fed whey protein per serving
• Microfiltration process filters out extra fats and carbs
• Free of soy, gluten and artificial sweeteners, flavors and coloring
• Tastes great (We've tested the Chocolate flavor, and it's truly one of the best-tasting protein powders.)

What to consider:

• Not vegan-friendly
• Costs around $0.50 more per serving than budget-friendly protein powder supplements

Best Tasting Protein Powder for Women: Happy Viking Superfood Meal

SI Showcase + Happy Viking

Key features and specs:

• Protein per serving: 20 grams
• Nutrition facts: 150 calories, 3.5 grams of fat, 2–3 grams of sugar, 14 grams of carbs
• Sweeteners: Erythritol and cane sugar
• Flavors: Tropical Smoothie, Strawberry Smoothie, Triple Chocolate, Greena Colada, Vanilla Bean, Cookies & Creme and Iced Coffee
• Price per serving: $2.99–$3.33, depending on if you subscribe

Why I picked it:

Created by Venus Williams and endorsed by athletes like Megan Rapinoe and Kevin Durant, Happy Viking is an expertly designed plant protein that boasts benefits for your muscles, and appeals to those with pickier palates. There are seven flavor options to choose from, all of which have two grams of sugar or less. Most importantly, 93 percent of customers report that the powder is the best-tasting plant-based protein supplement they’ve had, according to claims made by Happy Viking.

Our tester tried the Chocolate and Iced Coffee flavors, both mixed with water, noting each had a “grainier” texture, which she says is typical of plant-based protein powder she’s tried. She gave both flavors 5/5 ratings for taste, giving a nod to the “subtle nutty taste” in the Chocolate, which she said could help it pair especially well with nut-based smoothie ingredients like almond butter or macadamia milk. The Iced Coffee flavor had the taste of a morning brew without being “overpowering,” making it ideal to mix with a regular iced coffee.

“I love it, great taste, no gritty texture like other protein shakes have” writes Verified buyer Michele S.of the Happy Viking Strawberry Smoothie flavor on the brand’s website. Buyer of the Vanilla Bean flavor Jennifer Y. writes that Happy Viking is the “best tasting protein powder I've ever tried!” Parsing the 500+ reviews, which average 4.9 out of 5 stars, you can find similar praise for each flavor.

Happy Viking is a blend of yellow pea and brown rice, which together create a complete, amino acid profile. The plant-based sources are also certified free from GMOs. Happy Viking is on the pricier side for a protein powder, although you can get $15 off per container by subscribing.

Related Post: The Best-Tasting Protein Powders to Help You Achieve Your Fitness Goals

What we love:

• Creative flavor choices like Iced Coffee and Greeña Colada
• 20 grams of protein per serving (depending on the flavor)
• Certified non-GMO

What to consider:

• One of the pricier protein powders out there

Best Protein Powder for Women to Lose Weight: Legion Athletics Whey+

SI Showcase + Legion Athletics

Overall Score: 4.72/5

Key features and specs:

• Protein per serving: 22 grams
• Nutrition facts: 100 calories, 22 grams protein, 3 gram carbs, 0 grams fats
• Protein source: Whey protein isolate from pasture-fed Irish cattle 
• Sweeteners: Stevia
• Flavors: Chocolate Peanut Butter, Dutch Chocolate, French Vanilla, Unflavored, Mocha Cappuccino, Strawberry Banana, Banana Bread, Birthday Cake, Salted Caramel, Cinnamon Cereal, Apple Pie, Cocoa Cereal, Fruity Cereal, Honey Cereal, Cookies and Cream, Mint Chocolate, Pumpkin Pie
• Subscription: Subscribe and save 10%
• Price per serving: $1.99 

Why I picked it:

Women aiming to lose weight often want to maintain muscle mass, either for strength or to support a healthy lifestyle. 

"The best way to use protein powder for weight loss is by choosing a high quality protein powder with minimal ingredients, high protein content and lower calorie count," says Anne Murray, MS, RD. "Whey isolate is a great example of a type of protein powder women can use to help support weight loss and build lean muscle mass effectively, in the correct dosage for their body composition.”

Legion Athletics Whey+ is our pick for the best protein powder for women who want to lose weight because it's high in protein from whey isolate (22 grams per serving) and low in calories, carbs, fat and sugar. It also provides a handful of essential vitamins and minerals like calcium, iron and potassium. The whey protein is sourced from 100 percent grass-fed cows (something you’ll also see from both Transparent Labs and XWerks).

We tested the Dutch Chocolate flavor of this protein powder, and were impressed by its smooth consistency and how well it mixed in a shaker bottle. Our testing team said the flavor was reminiscent of Ovaltine, and gave the taste a 5/5. One tester said, “This is a high-quality protein powder, the only very slight downside is it has slightly less protein per serving than other brands on the market.”

What we love:

• Whey is sourced from 100 percent grass-fed cows
• Tons of flavors to choose from 
• Users love the taste

What to consider:

• Contains less protein per serving than other protein powder options
• Not at sweet as other protein powders, which may bother some people

Best Value Powder for Women: Jacked Factory Authentic Whey

SI Showcase + Jacked Factory

Overall Score: 4.48/5

Key features and specs:

• Protein per serving: 25 grams
• Nutriton facts: 120 calories, 25 grams protein, 3 grams carbs, 1 gram fats
• Protein source: Whey protein isolate (grass-fed, though percent is not disclosed)
• Sweeteners: Sucralose, stevia leaf extract
• Flavors: Vanilla, Salted Chocolate Caramel, Chocolate, Fruity Cereal Splash
• Subscription: Subscribe and save 15% 
• Price per serving: $1.33 (one time) $1.13 (subscription)

Why I picked it:

We love Jacked Factory Authentic Whey protein powder for its excellent value. Walk into any supplement store (either digital or brick-and-mortar), and you'll be hard pressed to find a protein powder—much less a good one—for less than $1.50 per serving. Not only is Jacked Factory’s Authentic Whey made with a premium blend of whey concentrate and isolate, it costs only $1.33 per serving, and is even cheaper when you subscribe.

If you’re an active woman looking to supplement pre- or post-workout, the 24 grams of protein is sufficient to help boost your muscular recovery (5). And many reviewers on Jacked Factory’s website enjoy the combination of flavors and consistency. As one reviewer says, “It still has the rich and creamy taste with (just) water and that’s what I love!”

For more information, check out our in-depth Jacked Factory Authentic Iso review. 

What we love:

• Excellent value—24 grams of whey protein per serving for only $1.33
• Unique flavor options, including Fruity Cereal Splash and Salted Chocolate Caramel
• Subscribers save 15% and get free shipping

What to consider:

• Contains extra ingredients that some may prefer to avoid, such as the thickeners xanthan gum and guar gum
• Sweetened with sucralose and stevia, which some may find unappealing 

Best Protein Powder for Women for Muscle Gain: Dymatize ISO100 Whey

SI Showcase + Dymatize

Key features and specs:

• Protein per serving: 25 grams
• Nutrition facts: 120 calories, 1 gram of fat, 1 gram of sugar, 1-3 grams of carbs
• Sweeteners: Sucralose
• Flavors: Birthday Cake, Chocolate, Chocolate Peanut Butter, Cocoa Pebbles, Cookies & Cream, Fruity Pebbles, Fudge Brownie, Vanilla
• Subscription: None
• Price per serving: Depends on flavor and size, between $1.06 and $1.33 per serving for the 5-pound tub

Why I picked it:

Research has long shown that high-protein diets can build muscle mass (7), so if gains are your goal, then protein powder is a true muscle-building supplement (8). Dymatize ISO100 is a whey protein isolate powder designed for athletes, gym-goers and bodybuilders who need more dietary protein than food alone can provide. As a protein powder for muscle gain, it provides 25 grams of hydrolyzed whey protein isolate with 5.5 grams of BCAAs per scoop for muscle recovery (9).

Hydrolyzed whey isolate is unique among whey proteins because it’s filtered to remove excess lactose, fats, carbs and cholesterol. One eight-week study among college-aged males found that those who consumed hydrolyzed whey isolate added muscle at a similar rate to those who consumed standard whey isolate when paired with resistance training. Additionally, the men in the hydrolyzed whey isolate group lost six percent of their fat mass, though it’s uncertain if these results would also occur among resistance training women (6). More research is needed.

What we love:

• Uses hydrolyzed whey isolate, which is filtered to remove extra carbs, fats and sugars
• Includes BCAAs for muscle recovery
• Dessert-inspired flavor options available in one-, three- and five-pound tubs

What to consider:

• Not good for those who don't digest sucralose well

Best Vegan Protein Powder for Women: Myprotein Vegan Blend

SI Showcase + Myprotein

Key features and specs:

• Protein per serving: 20 grams
• Nutrition facts: 150 calories, 1 gram of fat, 0 grams of sugar, 14 grams of carbs
• Sweeteners: Stevia leaf extract
• Flavors: Tiramisu, Vanilla Chai, Mocha
• Subscription: Subscribe and save up to 45%
• Price per serving: $1.73

Why I picked it:

Myprotein Vegan Blend protein powder is made with a blend of pea protein and brown rice protein. Pea protein isolate is one of the best vegan-friendly ways to get all nine essential amino acids required to build and maintain muscle (29).

Myprotein Vegan Blend also includes DigeZyme, a patented digestive enzyme blend that may help relieve common gastrointestinal symptoms like gas, bloating, stomach pain and cramps (30). All three flavors of this protein powder also contain 44 milligrams of caffeine, which is about half the amount in a cup of coffee.

This protein powder nets you 20 grams of protein per serving. Each serving also contains 150 calories and 14 grams of carbohydrates, so it’s not our top choice for women who want a protein powder for weight loss; however, these macros make it a good addition to a meal replacement shake that contains other nutritious whole foods like fruits and nut butters.

What we love:

• Uses vegan pea protein isolate blended with brown rice protein
• Three unique flavor options that include a small dose of caffeine for energy
• Contains 26 percent DV of iron, which is important for menstruating women (14)

What to consider:

• Some users may not want caffeine in their protein powder
• Higher calories and carbs than most protein powder supplements made from whey

Best Protein Powder for Pregnant Women: Orgain Organic Protein Powder

SI Showcase + Orgain

Key features and specs:

• Protein per serving: 21 grams
• Nutrition facts: 160–170 calories, 4.5–5 grams of fat, 1 gram of sugar, 20–21 grams of carbs
• Sweeteners: Erythritol
• Flavors: Vanilla Bean, Creamy Chocolate Fudge
• Subscription: Save 25%
• Price per serving: $1.87

Why I picked it:

Pregnant people needing a protein boost can look no further than Orgain Organic Protein Powder, our favorite pick for new mothers and mothers-to-be. Orgain Protein is made with a blend of pea protein, brown rice protein and chia seeds. The formula includes a superfood blend and a proprietary creamer base with natural flavors. This vegan protein powder is certified plant-based, USDA-certified organic and third-party tested, so you can feel safe about what you (and your baby) consume.

Each serving of Orgain Protein has 21 grams of organic pea protein blend. Although this protein powder comes in only two flavors, it's packed with essential vitamins and minerals like 35 percent DV iron, which is essential for healthy pregnancy (10).

What we love:

• Contains a superfood blend that provides essential vitamins and minerals
• USDA-certified organic ingredients
• Our testers love the flavor blended in smoothies

What to consider:

• Only comes in two flavors
• Sweetened with erythritol which can have an aftertaste

Best Protein Powder for Women over 50: Vital Proteins Collagen Peptides

SI Showcase + Vital Proteins

Key features and specs:

• Protein per serving: 20 grams collagen peptides
• Nutrition facts: 90 calories, 0.5 grams of fat, 0 grams of sugar, 4 grams of carbs
• Sweeteners: Stevia
• Flavors: Unflavored, Chocolate, Vanilla, Lemon
• Subscription: Save 15%
• Price per serving: $1.93

Why I picked it:

Vital Proteins Collagen Peptides is our best protein powder for women over 50 because it provides 20 grams of collagen peptides per serving. Collagen is the most common form of protein in our bodies (11), but as we age, we make less of it, and can benefit from a collagen supplement to help maintain bone density and muscle mass (12).

Vital Proteins is also sugar-free, and contains a very small ingredients list. The unflavored option contains only bovine hide collagen peptides, hyaluronic acid (sodium hyaluronate) and vitamin C (ascorbic acid). The Chocolate version contains just collagen peptides (from bovine), alkalized cocoa, natural flavors, sea salt and stevia leaf Reb M. Reviewers say the powder mixes well in liquids like coffee, milk, juice and water.

However, even though collagen peptides contain protein, they aren’t a complete source of protein, since they don’t contain the essential amino acid tryptophan (29). Because it’s not a complete protein source, collagen protein shouldn’t be used to meet your daily dietary protein requirement. For your dietary protein, we recommend a protein powder that contains complete sources of protein (like the rest of the protein powders for women on this list).

What we love:

• Minimal ingredients
• 20 grams of collagen peptides per serving
• Reviewers like the flavors, and say the unflavored formula mixes easily into various beverages without adding taste

What to consider:

• Not a complete source of protein
• Collagen is animal-sourced and not suitable for vegans

Best Personalized Protein Powder for Women: Gainful

SI Showcase + Gainful

Overall Score: 4.2/5

Key features and specs:

• Protein per serving: 19–27 grams (varies based on your personalized formula)
• Nutrition facts: Depends on your specific formula, and ranges from 120-150 calories, 1.5 grams of fat, 0 grams of sugar and 1 gram of carbs
• Protein source: Depends on your formula, and may include whey protein isolate, whey protein concentrate, micellar casein, organic pea protein or organic brown rice protein
• Sweeteners: Monk fruit or stevia leaf extract
• Flavors: Strawberry Cream, Madagascar Vanilla, Rich Chocolate, Caffè Mocha, Cookies and Cream, Chocolate Peanut Butter, Matcha Green Tea, Cinnamon Toast, Sea Salt Caramel
• Subscription: Automatic, applies every month
• Price per serving: $3.21

Why I Picked it:

If you’re looking for a protein powder that perfectly fits into your health and fitness goals, then check out Gainful. It’s our pick for the best personalized protein powder because it offers a totally customizable product tailored to your diet and wellness needs. Before purchasing Gainful you’ll take a short quiz with questions about your height, weight, current diet, current workout routine, body composition and fitness goals. You’ll then be matched with a protein powder that’s right for you and meets your personal dietary restrictions.

We love that Gainful’s products are formulated by registered dietitians. Once you purchase Gainful you get free, one-on-one access to a registered dietitian who is available to answer questions about your personal fitness and nutrition goals.

Gainful is completely customizable down to its flavor. This protein powder arrives tasteless so you can add “flavor boosts” like strawberry cream, madagascar vanilla, rich chocolate and caffè mocha to satisfy your taste buds.

Check out our in-depth Gainful protein powder review for more information on this protein powder!

What we love:

• Fully customizable protein powder
• Nine flavor boost options
• Designed with superfoods

What to consider:

• Quiz makes ordering process longer
• Can’t see nutrition facts up front
• Protein powder itself comes unflavored

How to Pick the Best Protein Powder for Women

You’ll want to factor in your personal preferences and health needs before choosing a protein powder that’s right for you. First, consider your diet. If you eat soy-free, for example, be sure to seek out a protein powder made without soy products. You’ll also want to decide on whether you prefer a protein powder made from plant or animal sources, both of which can help you meet your protein intake goals. By carefully reading the ingredient list of any protein powder you consider, you’ll get a better sense of whether ingredients are organic or non-GMO, and if that particular product has amino acids, vitamins and other minerals that support women’s health.

Price and shipping costs are another important factor to consider; if you’re planning to use protein powder regularly, this can quickly add up in cost.

Finally, be sure to find a protein powder you actually like. If the taste doesn’t work for you, it’s unlikely you'll use it.

How We Chose the Best Protein Powder for Women

In order to find the best protein powders for women, we looked at a number of different factors, including:

• Ingredient list. Clean ingredients with high protein and nutrient content
• First-hand experience and customer reviews. Pros and cons highlighted by users, including members of our team
• Grams of protein. Those with higher amounts of protein compared to carbs and fats, scored higher. 
• Value. "Bang for the buck" on cost per serving
• Ways to save. Products and brands that offer subscription plan savings and bundle deals.
• Versatility. In general, we sought out protein powders that accommodate numerous dietary needs (like vegan or low-carb) and that truly do taste good.
• Reputation. We made sure we only included protein powders with a solid reputation and detailed manufacturing process

Learn more about our nutrition and supplement review process, our whey protein powder scoring methodology and our plant protein powder scoring methodology. 

Ingredients to Look for in a Protein Powder for Women 

As you consider protein powders, keep an eye out for common allergens like gluten, soy and dairy, which you may want to steer clear of if you follow a specific diet. Be sure to carefully read the nutritional value as well to make sure that the protein, carbs, fat and sugar content align with your dietary needs.

Related Post: Protein Powder Types Explained

Don’t forget to consider the protein source, too; most animal-based protein powders are made with casein, collagen, whey or eggs, while most plant-based protein powders are made with pea, hemp and brown rice protein. You’ll also want to check which vitamins and minerals protein powders include. If you’re low in iron(14), for example, which is more common in women, you may want to seek out a protein powder with a higher iron content (like pea protein).

Do Men and Women Need to Use Different Protein Powders?

At the end of the day, most protein powders are designed for equal use amongst both men and women, although some brands are marketed more towards women. Still, women can seek out protein powders fortified with vitamins and minerals that are beneficial for women’s health, like iron and folate(15). If you share your home with a male partner, you don’t necessarily need to buy or use different protein powders, but keep in mind that women generally require less calories than men, so you’ll want to tailor your protein powder intake to meet your own recommended intake.

Benefits of Protein Powder for Women

Protein powder can provide a host of benefits for women, the most important of which is simply supplementing your diet to make sure that you get enough protein(16). While most protein that you consume will likely come from food sources, like meat or beans, adding protein powder to your diet can help you up your protein intake if you’re still falling short.

Most health experts agree that 10-35 percent of your calories should come from protein(17), or roughly 0.36 grams per pound of body weight. Yet aside from simply increasing your protein intake, protein powders can provide you with essential amino acids(18), which are important for muscle recovery. Protein powder can also help build muscle mass when combined with regular exercise(19), and even reduce your body weight(20).

Best Protein Powders for Women FAQs

What does protein do to a woman’s body?

Protein helps create strong bones, muscle, cartilage, skin and blood(21). Healthy bones are especially important for women, since women are prone to developing osteoporosis(22), a medical condition in which your bones become brittle and fragile. Protein sources rich in iron also help prevent anemia, or low iron(23), which women are more susceptible to developing than men.

What can protein powder be added to?

Smoothies and shakes are arguably the most popular way to consume protein powder, but protein powder can also be added to oatmeal, coffee, pudding, energy bites and even some desserts. Feel free to get creative with your protein powder; some people even add unflavored protein powder to soups, pizza crust, hummus and other more savory dishes.

When should women have protein powder?

There’s no right or wrong time to have protein powder, but many women like to have protein powder as a meal replacement shake for breakfast or before or after a workout, since protein provides energy and aids in muscle recovery(24). And here's a fun fact: evidence suggests that consuming protein before bed can actually boost muscle growth(25).

Is it safe to have protein powder every day?

It’s generally considered safe to have protein powder every day, as long as you’re consuming most of your protein from whole food sources and stay within your recommended protein intake(26). There is some debate over whether or not protein is safe for pregnant women(27), so it’s important to speak to your OBGYN before starting or continuing a protein powder during pregnancy.

Is protein powder good for women's weight loss?

Protein powders can be a great weight to help women lose weight. However, protein powder may not be necessary if you manage to get your recommended protein intake through food alone. There are dated myths that suggest too much protein can be dangerous, but the latest research suggests that higher protein can actually be great for bones and in healthy adults, is safe for kidneys, liver and healthy aging(27). You may want to steer clear of protein powder if you have a sensitive stomach, too, since protein powder can sometimes cause digestion issues depending on its ingredients(28).

Does it matter what kind of protein powder you take?

The kind of protein powder you take matters, and it depends on your goals. While whey might be a great option for many because of its amino acid profile, some might not be able to tolerate it or prefer a vegan-friendly option. Your protein intake doesn't have to be restricted by protein powder, either. Women can up their protein intake naturally by eating more meat, lean poultry, seafood, nuts, seeds and beans, to name a few. Protein bars are another option if you don’t like the taste of protein powder.

Final Thoughts

Protein powder can be a healthy addition to a woman's diet. It can help you achieve and maintain weight loss, fitness and other wellness goals, while making it easier to get enough protein. Still, with so many protein powders on the market, it can be tough to find a protein powder that’s right for you (and actually tastes good enough to stick with). Before choosing a protein powder, consult our handy list of best protein powders for women and be sure to speak to a registered dietitian or nutritionist if you’re unsure what type of protein is best for you.

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Expert Contributors

Chris Mohr, RD and Ph.D.

Chris Mohr is a registered dietitian who holds a Ph.D. in exercise physiology. He has worked with athletes ranging from NFL players to WWE wrestlers, along with celebrities and executives worldwide. He has been a featured speaker at many conferences around the world.

Mike Roberts, Ph.D.

Roberts is a Professor in the School of Kinesiology at Auburn University where he serves as the Director for the Nutrabolt Applied and Molecular Physiology Lab. He currently has over 190 publications in several preeminent physiology and nutrition journals, serves in senior editor roles for various physiology journals and has given numerous lectures at regional, national and international scientific conferences and venues.

Eddie Jo, Ph.D.

Eddie Jo is a professor of exercise physiology and the director of the Cal Poly Pomona Human Performance Research Lab. His research serves to innovate and advance the application of exercise training methodologies, nutrient intake and technologies for the optimization of human health and performance, energy metabolism, body composition and endocrine function.

Jenevieve Roper, Ph.D, CSCS.

Jen Roper is an Associate Professor of Health and Human Sciences at Loyola Marymount University. She received her PhD in Physical Education, Sports and Exercise Science in 2015 from the University of New Mexico, with a specialization in Exercise Science and Biomechanics. She currently teaches a wide variety of courses, including Nutrition, Kinesiology and Scientific Principles of Strength & Conditioning.

Tim Ziegenfuss, PhD, CSCS, FISSN

Tim Ziegenfuss is a standout in the world of sports nutrition and exercise science, bolstered by graduate degrees from Purdue University and Kent State University. Beyond academia, he serves as a Past President and Fellow of The International Society of Sports Nutrition, steering the field toward higher standards. As CEO of The Center for Applied Health Sciences, his focus is overseeing innovative research with real-world impact and guiding product ideation and creation for major retailers all around the world.

Additional contributors:

• Mary Sabat, MS, RDN, LD
• Anne Murray, MS, RD

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References

1. 1. Mercer, D., Convit, L., Condo, D., Carr, A. J., Hamilton, D. L., Slater, G., & Snipe, R. M. J. (2020). Protein Requirements of Pre-Menopausal Female Athletes: Systematic Literature Review. Nutrients, 12(11), 3527. https://doi.org/10.3390/nu12113527
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