Protein is a vital nutrient for women of all ages and lifestyles. Whether you want to build muscle, lose weight, or stay healthy, protein can help you achieve your goals. But how do you choose the best protein powder for your needs? With so many products on the market, it can be hard to find the one that suits you best.
That’s why we have done the hard work for you. We have reviewed and tested 25 top-rated protein powders for women, based on the following factors:
- Quality and source of protein
- Amount and composition of amino acids
- Taste, texture, and mixability
- Additional ingredients and flavors
- Third-party testing and certification
- Nutritional profile and value
In this article, we will reveal the six best protein powders for women in 2024, and explain why they stand out from the rest. We will also give you some tips on how to use protein powder effectively and answer some common questions that you may have. Let’s get started!
What is Protein Powder and Why Do You Need It?
Protein powder is a supplement that provides concentrated protein in a convenient and easy-to-use form. You can mix it with water, milk, or other liquids, or add it to your food, such as smoothies, oatmeal, or baked goods. Protein powder can help you increase your protein intake, which has many benefits for your health and fitness.
Some of the benefits of protein powder for women are:
- It helps to build and maintain muscle. Protein is the building block of muscle, and you need enough of it to support muscle growth and repair. This is especially important for women who exercise regularly, as they need more protein than sedentary women. Protein powder can help you meet your protein needs and optimize your muscle gains.
- It helps to lose weight and body fat. Protein is the most satiating macronutrient, meaning it keeps you full for longer and reduces your appetite. This can help you eat less calories and lose weight. Protein also boosts your metabolism and preserves your muscle mass, which can help you burn more fat and improve your body composition.
- It helps to support immune function and hormone balance. Protein is involved in many immune and hormonal processes in your body, such as producing antibodies, enzymes, and hormones. Getting enough protein can help you maintain a healthy immune system and hormonal balance, which can prevent infections, inflammation, and mood swings.
- It helps to prevent age-related muscle loss and bone loss. As you age, your muscle mass and bone density tend to decline, which can increase your risk of falls, fractures, and chronic diseases. Protein can help you prevent or slow down this process, by stimulating muscle protein synthesis and enhancing bone health. This can help you stay strong and independent as you age.
How Much Protein Do You Need?
The amount of protein you need depends on several factors, such as your age, weight, activity level, and health goals. The general recommendation for healthy adults is to consume 0.8 grams of protein per kilogram of body weight per day. However, this may not be enough for women who are active, pregnant, lactating, or following a plant-based diet. These women may need more protein to support their increased needs and goals.
According to the International Society of Sports Nutrition, active women may need 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on the type, intensity, and duration of their exercise. Pregnant and lactating women may need an additional 25 to 30 grams of protein per day, to support the growth and development of their baby. Plant-based women may need 10 to 20% more protein than omnivorous women, to account for the lower digestibility and quality of plant proteins.
To calculate your protein needs, you can use this simple formula:
- Protein needs (grams) = body weight (kilograms) x protein factor
The protein factor is the amount of protein you need per kilogram of body weight, based on your lifestyle and goals. You can use the table below to find your protein factor or consult your doctor or dietitian for a more personalized recommendation.
| Lifestyle/Goal | Protein Factor |
|---|---|
| Sedentary | 0.8 |
| Active | 1.2 to 2.0 |
| Pregnant | 1.1 to 1.5 |
| Lactating | 1.3 to 1.8 |
| Plant-based | 0.9 to 1.0 |
| Weight loss | 1.2 to 1.6 |
| Muscle gain | 1.6 to 2.2 |
For example, if you are a 60-kilogram active woman who wants to lose weight, your protein needs may be:
- Protein needs (grams) = 60 x 1.4 = 84
This means you need to consume 84 grams of protein per day, which is equivalent to about four scoops of protein powder, 14 eggs, or 12 ounces of chicken breast.
How to Choose the Best Protein Powder for Your Needs?
As we mentioned earlier, not all protein powders are created equal. Some may contain high-quality and complete protein sources, while others may contain low-quality and incomplete protein sources. Some may have a great taste and texture, while others may have a chalky and bland taste and texture. Some may have additional ingredients and flavors that enhance their benefits and appeal, while others may have artificial ingredients and flavors that compromise their quality and safety.
To help you choose the best protein powder for your needs, you need to consider the following factors:
- Quality and source of protein. The quality and source of protein determine how well your body can absorb and use the protein. You want to look for protein powders that contain high-quality and complete protein sources, which provide all nine essential amino acids that your body cannot produce on its own. Some examples of high-quality and complete protein sources are whey, casein, egg, soy, and pea. You also want to look for protein powders that contain protein isolates or hydrolysates, which are purer and more bioavailable than protein concentrates or blends.
- Amount and composition of amino acids. The amount and composition of amino acids determine how effective the protein is for your health and fitness goals. You want to look for protein powders that contain at least 20 grams of protein per serving, which is the optimal amount to stimulate muscle protein synthesis and support muscle growth and repair. You also want to look for protein powders that contain a high concentration of branched-chain amino acids (BCAAs), especially leucine, which are the most important amino acids for muscle building and recovery. A good ratio of BCAAs to protein is 20 to 25%, and a good amount of leucine is 2 to 3 grams per serving.
- Taste, texture, and mixability. The taste, texture, and mixability determine how enjoyable and convenient the protein powder is to use. You want to look for protein powders that have a natural and delicious taste, with no artificial sweeteners, colors, or flavors. You also want to look for protein powders that have a smooth and creamy texture, with no clumps or grittiness. You also want to look for protein powders that mix well with water, milk, or your favorite smoothie ingredients, without any lumps or foam.
- Additional ingredients and flavors. The additional ingredients and flavors determine how beneficial and appealing the protein powder is for your needs and preferences. You want to look for protein powders that contain additional ingredients and flavors that enhance their benefits and appeal, such as vitamins, minerals, antioxidants, probiotics, fiber, or natural flavor enhancers. You also want to avoid protein powders that contain unnecessary or harmful ingredients and flavors, such as fillers, additives, allergens, or banned substances.
- Third-party testing and certification. The third-party testing and certification determine how trustworthy and reliable the protein powder is for your health and safety. You want to look for protein powders that have been tested by independent and reputable organizations, such as Labdoor, Informed Choice, NSF, or the Non-GMO Project, which verify the accuracy and quality of the ingredients, the absence of contaminants and banned substances, and the compliance with industry standards and regulations.
- Nutritional profile and value. The nutritional profile and value determine how suitable and affordable the protein powder is for your budget and goals. You want to look for protein powders that have a low-calorie and low-carb profile, which can help you lose weight and body fat, or a high-calorie and high-carb profile, which can help you gain weight and muscle. You also want to look for protein powders that have a low-fat and low-sugar profile, which can help you prevent cardiovascular diseases and diabetes, or a high-fat and high-sugar profile, which can help you boost your energy and performance. You also want to look for protein powders that have a reasonable price per serving, which can help you save money and get the best value for your money.
The Six Best Protein Powders for Women in 2024
Based on our research and testing, we have selected the six best protein powders for women in 2024, according to the criteria we mentioned above. Here are our top picks, and why we think they are the best:
1. Transparent Labs 100% Grass-Fed Whey Protein Isolate
This product is our top pick for the best overall protein powder for women. It contains 28 grams of pure whey protein isolate per serving, derived from grass-fed cows that are free of hormones and antibiotics. Whey protein isolate is the most bioavailable and complete form of protein, containing all nine essential amino acids that your body cannot produce on its own. It also has a high concentration of branched-chain amino acids (BCAAs), which are crucial for muscle growth and recovery.
Transparent Labs 100% Grass-Fed Whey Protein Isolate has a natural and delicious taste, with no artificial sweeteners, colors, or flavors. It mixes well with water, milk, or your favorite smoothie ingredients, without any clumps or grittiness. It is also gluten-free, soy-free, and non-GMO, and has been tested by a third-party lab for purity and potency.
One serving (32 grams) of this product provides:
- Calories: 120
- Protein: 28 grams
- Carbs: 2 grams
- Fat: 0 grams
- Sugar: 0 grams
You can buy this product from [Transparent Labs] for $65 per 2.2-pound tub, which contains 31 servings. You can choose from six flavors: chocolate, vanilla, salted caramel, strawberry, mocha, and French vanilla.
2. Jacked Factory Authentic ISO
This product is our top pick for the best protein powder for women for muscle gain. It contains 25 grams of whey protein isolate per serving, which is ideal for stimulating muscle protein synthesis and enhancing strength and performance. It also contains 5.5 grams of BCAAs and 2.7 grams of leucine, which are the most important amino acids for muscle building and repair.
Jacked Factory Authentic ISO has a smooth and creamy texture, with a rich and satisfying flavor. It uses natural sweeteners, such as stevia and monk fruit, and natural flavors, such as cocoa and vanilla bean. It is also free of gluten, soy, fillers, and additives, and has been certified by Informed Choice, a reputable organization that tests supplements for banned substances and quality standards.
One serving (30 grams) of this product provides:
- Calories: 110
- Protein: 25 grams
- Carbs: 2 grams
- Fat: 0 grams
- Sugar: 0 grams
You can buy this product from [Jacked Factory] for $40 per 2-pound tub, which contains 30 servings. You can choose from four flavors: chocolate, vanilla, cookies and cream, and peanut butter.
3. Legion Whey+
This product is our top pick for the best natural protein powder for women. It contains 22 grams of whey protein isolate per serving, sourced from hormone-free and antibiotic-free cows from small dairy farms in Ireland. It also contains 4.9 grams of BCAAs and 2.2 grams of leucine, which are essential for muscle health and function.
Legion Whey+ has a clean and simple ingredient list, with no artificial sweeteners, colors, or flavors. It uses organic stevia and erythritol, which are natural and low-calorie sweeteners, and natural flavors, such as cocoa and vanilla. It is also gluten-free, soy-free, and non-GMO, and has been verified by Labdoor, an independent company that tests supplements for accuracy and safety.
One serving (27 grams) of this product provides:
- Calories: 100
- Protein: 22 grams
- Carbs: 3 grams
- Fat: 0 grams
- Sugar: 0 grams
You can buy this product from [Legion] for $40 per 2-pound tub, which contains 30 servings. You can choose from seven flavors: chocolate, vanilla, strawberry, cookies and cream, chocolate peanut butter, mint chocolate, and birthday cake.
4. Vega Sport Premium Vegan Protein Powder
This product is our top pick for the best plant-based protein powder for women. It contains 30 grams of protein per serving, derived from a blend of pea, pumpkin seed, sunflower seed, and alfalfa proteins. These plant proteins are high-quality and complete, meaning they contain all nine essential amino acids. They also have a high digestibility score, which means they are easy to absorb and use by your body.
Vega Sport Premium Vegan Protein Powder also contains 5 grams of BCAAs and 2 grams of leucine, which are important for muscle maintenance and recovery. It also contains tart cherry, turmeric, and probiotics, which are added ingredients that may help to reduce inflammation, support joint health, and improve gut health. It is sweetened with stevia and natural flavors and has no artificial ingredients, gluten, soy, or dairy. It is also certified by NSF, a trusted organization that ensures the quality and safety of supplements.
One serving (45 grams) of this product provides:
- Calories: 170
- Protein: 30 grams
- Carbs: 6 grams
- Fat: 3 grams
- Sugar: 1 gram
You can buy this product from [Vega] for $88 per 4.1-pound tub, which contains 45 servings. You can choose from four flavors: chocolate, vanilla, mocha, and berry.
5. Sprout Living Epic Protein Vanilla Lucuma
This product is our top pick for the best-tasting protein powder for women. It contains 19 grams of protein per serving, derived from a blend of organic sprouted brown rice, yellow pea, sacha inchi, and cranberry seed proteins. These plant proteins are organic, raw, and non-GMO, and have a balanced amino acid profile. They also have a smooth and fine texture, which makes them easy to mix and digest.
Sprout Living Epic Protein Vanilla Lucuma has a delicious and natural flavor, with no added sugar, stevia, or artificial ingredients. It uses organic vanilla bean, lucuma, and cinnamon, which are natural flavor enhancers that also provide antioxidants and other health benefits. It also contains organic Jerusalem artichoke, which is a prebiotic fiber that supports gut health and immunity. It is gluten-free, soy-free, and dairy-free, and has been verified by the Non-GMO Project, a leading organization that ensures the integrity of non-GMO products.
One serving (25 grams) of this product provides:
- Calories: 100
- Protein: 19 grams
- Carbs: 4 grams
- Fat: 2 grams
- Sugar: 0 grams
You can buy this product from [Sprout Living] for $32 per 1-pound tub, which contains 18 servings. You can also try other flavors, such as chocolate maca, green kingdom, and original.
6. Orgain Organic Protein Powder
This product is our top pick for the best budget-friendly protein powder for women. It contains 21 grams of protein per serving, derived from a blend of organic pea, brown rice, and chia seed proteins. These plant proteins are organic, vegan, and kosher, and have a complete amino acid profile. They also have a high fiber content, which can help you feel full and support your digestive health.
Orgain Organic Protein Powder has a mild and pleasant taste, with no artificial sweeteners, colors, or flavors. It uses organic erythritol, stevia, and natural flavors, which are low-calorie and natural sweeteners and flavorings. It is also gluten-free, soy-free, and dairy-free, and has been certified by the USDA Organic, a respected organization that ensures the quality and safety of organic products.
One serving (46 grams) of this product provides:
- Calories: 150
- Protein: 21 grams
- Carbs: 15 grams
- Fat: 4 grams
- Sugar: 0 grams
You can buy this product from [Orgain] for $27 per 2.03-pound tub, which contains 20 servings. You can choose from six flavors: chocolate, vanilla, peanut butter, cookies and cream, chocolate fudge, and vanilla almond.
Conclusion
Protein powder is a convenient and effective way to boost your protein intake and support your health and fitness goals. However, not all protein powders are suitable for women, as some may contain ingredients that are harmful or unnecessary. To help you find the best protein powder for your needs, we have reviewed and tested 25 top-rated products on the market, based on the quality and source of protein, amount and composition of amino acids, taste, texture, and mixability, additional ingredients and flavors, third-party testing and certification, nutritional profile and value. Based on our research, these are the six best protein powders for women in 2024:
- Transparent Labs 100% Grass-Fed Whey Protein Isolate: best overall
- Jacked Factory Authentic ISO: best for muscle gain
- Legion Whey+: best natural
- Vega Sport Premium Vegan Protein Powder: best plant-based
- Sprout Living Epic Protein Vanilla Lucuma: best-tasting
- Orgain Organic Protein Powder: best budget-friendly
We hope this article has helped you to choose the best protein powder for your needs. Remember to always consult your doctor before taking any supplements, and to follow the directions and dosage recommendations on the label. Happy protein shopping!
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