How Much Protein Do Women Need Per Day
Heres how much protein you should aim for each day, based on your health goals:
- General health: at least 0.8 g per kg of body weight, or 0.36 g per pound
- High activity: 1.4 to 2.0 g per kg of body weight, or 0.64 to 0.91 g per lb., according to Asche
- Weight loss: 1.4 to 2.0 g per kg of body weight, or 0.64 to 0.91 g per lb., according to Asche
These guidelines can help you figure out if you need protein powder and, if so, how much.
And trust, weve got plenty of recipes so you can enjoy your protein shake instead of choking it down just to get it over with.
Garden Of Life Raw Organic Protein Powder
Protein source: Organic sprouted protein blend
This complete protein showcases 13 raw and organic sprouts, with 17 grams of protein per serving, all the essential amino acids your body needs, plus tea and cinnamon extract. Just make sure you whip up a smoothie using a healthy fat like nut butter or avocado. The makers of this powder load it with fat-soluble vitamins A, D, E, and K, which can only be fully absorbed by your body when paired with a healthy fat. Their original unflavored powder works in any post-workout shake, but we’re suckers for slimming, satisfying chocolate versions.
When you’re looking for an option with rice, make sure the brand uses sprouted brown rice , not just “rice protein.” Sprouting the rice reduces the amount of carbs and heightens the amount of protein, which lowers the glycemic effect and increases the nutritional profile. Plus, when rice protein is sprouted, it changes in genetic makeup to make its nutrients more bioavailable to the body, according to the Food and Agriculture Organization of the UN.
Why You Might Consider A Protein Shake
Let’s be clear: protein shakes are not typically a necessity. “In general, people who eat a wide variety of foods are meeting their protein needs,” Brooklyn-based registered dietitian nutritionist Maya Feller tells Health. “With protein, more does not always mean better.” Different people have different protein needs, and this is something that should be worked out with a doctor. According to Feller, individuals who are particularly active and looking to gain muscle may benefit from a protein shake with 20-25 grams of protein, while those looking to supplement their diet with additional protein can potentially benefit from a shake with 12-20 grams of protein.
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Kimberly Gomer, RD, LDN, director of Nutrition at Pritikin Longevity Center, stresses that protein shakes should not be consumed as meal replacements with the goal of weight loss. “The only time we say a good quality protein shake is a win is when our client needs immediate repair to their musclemostly a heavier-weight workoutor if someone needs to gain weight,” she says.
But protein alone isn’t enough to refuel post workout. “Carbs and protein are equally important for muscle recovery,” adds Kim Rose, a Florida-based registered dietitian nutritionist. So if you don’t have time for a full meal, try pairing a protein shake with a healthy carbohydrate to balance it out, suggests registered dietitian Lauren Hubert.
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Matching A Powder To Your Needs
Here are some general guidelines, based on the outcomesyoure looking for:
Julian Bakery Paleo Thin Egg White Protein Powder
Protein source: GMO-free egg whites
Whey tends to be the first word when it comes to protein supplementation, but as we’ve mentioned before, it can cause belly bloat.
For a better option that’ll help you bulk up only in desirable areas, try egg-white protein, which is naturally low-carb and no-fat. Just like whey, egg white protein has a complete essential amino acid profile, which promotes optimal recovery from challenging workouts.
Want to boost the flavor without artificial additives? Paleo Pure provides a blank slate to add a tablespoon of raw cacao powder to boost your intake of brain-boosting flavanoids while curbing your chocolate cravings.
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What Are The Risks
There are numerous risks to consider when using a protein powder. Among them:
- A protein powder is a dietary supplement. The FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So, there’s no way to know if a protein powder contains what manufacturers claim.
- We don’t know the long-term effects. “There are limited data on the possible side effects of high protein intake from supplements,” McManus says.
- It may cause digestive distress. “People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a milk-based protein powder,” McManus points out.
- It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot . Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men.
Whats The Best Protein Powder To Build Muscle
The leucine content of protein is something to consider, Dr. Abou Sawan said. You can do this by seeing if the amino acid composition of your protein of interest is available.
He notes around 2 grams of leucine per serving is thought to be sufficient to activate muscle protein synthesis. Alternatively, consuming a protein blend has been shown to be as effective as consuming whey alone on stimulating muscle protein synthesis provided the leucine content is equivalent , Dr. Abou Sawan said.
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What Does Protein Powder Do
Protein is an essential part of a balanced diet. Due to the high concentration of protein in protein powders, this supplement is a low-calorie, low-fat, low-carb way to add more protein to your diet. You may want to add protein powder to your diet for the following reasons:
- Muscle gain: Protein is essential to build and maintain muscle mass. Because they are processed, protein powders offer more bioavailable amino acids than protein foods. These amino acids are essential for promoting muscle recovery and aiding growth.
- Weight loss: Thanks to the high protein content of powder supplements, adding a scoop or two to your smoothies, pancakes, baked goods, or shakes can aid in rapid weight loss efforts by boosting calorie burn, increasing satiety, and preserving lean muscle mass. It helps that gram-for-gram, protein powders are often lower in calories and fat than protein-rich foods.
- Diet supplement: Whether you lead a busy lifestyle, are vegan or vegetarian, or are following a strict workout regimen, you may find you need more protein in your diet. A protein powder shake or smoothie can be a nutritious meal replacement when blended with fruits, vegetables, and healthy fats.
Who Shouldnt Buy Legion Whey+
- People who want to avoid maltodextrin at all costs. This is a common additive in many whey proteins to help with flavor, and Legions Whey+ does contain some.
- If youre avoiding seed oils at all cost, you may want to look elsewhere. Whey+ contains a tiny amount of sunflower oil to help with flavor.
For people who are environmentally-minded, Legion+ Whey ensures that their whey is sourced sustainably from American cows, with a protein-by-weight ratio of 88 percent.
Related: Read our full review onLegion Whey+ Protein
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Whats The Best Protein Powder To Lose Weight
Look for the amount of protein in the portion described on the nutrition facts label, Dr. Garden-Robinson recommends. Eating protein, in general, can help you feel full. Be sure the product has no or low added sugar, too, she adds.
Remember that protein has calories and when consumed in excess of your needs, you could actually gain weight, per Dr. Garden-Robinson.
Intuitively, if you are consuming a high-protein diet, you will be consumingmore leucine, all of which will provide ample amounts of essential amino acids to retain lean body mass, Dr. Abou Sawan adds.
The 7 Best Protein Shakes That Are Actually Good For You
Perhaps in a perfect world, youd hit the weights hard at the gym and then immediately refuel with a balanced, home-cooked meal of protein-packed, wild-caught salmon over a bed of roasted vegetables, but its not always feasible to take the time to actually cook up a muscle-building meal right after your workout. Whether youre on the go and crunched for time, or unable to stomach solid foods after exercising, having a quick, protein-packed refueling option that doesnt require time in the kitchen is a helpful alternative to refuel your body and maximize your exercise efforts.
Enter protein shakes. Numerous ready-to-drink shakes are available that provide muscle-building protein, vitamins, minerals, and calories to fortify your body after a workout. They offer the benefits of protein powders with the convenience of eliminating the need for a shaker bottle or high-speed blender. Simply give the bottle a quick shake, pop the top, and youre good to guzzle liquid gold for your muscles.
Though we paint a somewhat idyllic image of protein shakes, like many products that are marketed as healthy, a lot of protein shakes on the market are loaded with added sugars, fillers, and processed ingredients. To help make sure you stock your fridge with the best of the best, weve compiled a list of the healthiest protein shakes for men.
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Do Women Need Different Protein Powders Than Men
Sorry to shatter the illusion right on from the start, but protein powder is protein powder. There is no difference between what men should drink and what women should drink. That’s right it’s all marketing.
There are female-focused additives — like vitamins — in protein powders marketed towards women. However, these additives aren’t necessary for the purpose that protein serves your body. If you want to take advantage of the extra vitamins from a female-centric product, know you will pay the pink tax for them.
Our list includes the best protein powders out there, many of which will be the best protein powders for women. However, we did not include only options marketed towards women.
Hydrolyzed Whey Is Best For The Elite Few
Its the most expensive form of whey, and yes, some studies have found it useful for athletes who work out twice per day and need to recover really fast. However, for the average person, it wont make a practical difference. A caveat here is that hydrolyzed whey is so broken down that its usually the whey of choice for people with milk allergies. The downsides of hydrolyzed whey one of which being that its more expensive and tastes worse probably arent worth it to most people.
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The Best Protein Powders 2021 And What To Look For When Buying Protein Powder
While few, if any, amateur athletes need protein powder to support their exercise regime, it can be a highly convenient way to ensure you have all the fuel required to repair and build muscle after a workout.
However, picking between the huge range of protein powders available is difficult. We spoke to Dr Daniel Fenton, GP and clinical director at London Doctors Clinic, about what people should look out for when choosing a protein powder. , but here are the key things to consider when selecting your powder.
First, check the amount of protein you get per serving thats the key number. Then compare the concentration and profile of . You want a complete source of protein that contains the nine essential amino acids, ideally with a good-sized portion of leucine. Check the amount of carbohydrates, fats and sugars in the powder. These need to be in line with your general approach to your diet. Finally, scout the ingredient list carefully for additives like thickeners, preservatives, sweeteners and fillers. Generally, the fewer of these the better.
What Are The Different Protein Powders
Both animal-based and plant-based foods contain protein, and protein powder is just a broken-down version of that. These are the three most common forms:
- Protein concentrates: These contain 60 to 80 percent protein, with the remaining 20 to 40 percent being fat and carbohydrates. Theyre created by using heat and acid or enzymes on whole foods to extract the protein.
- Protein isolates: The process is filtered even further so that it removes more fat and carbs. Protein isolate powders contain 90 to 95 percent protein.
- Protein hydrolysates: When the process of using heat with acid or enzymes continues, the amino acid bonds are broken down. This allows your body to absorb them more quickly, which is what happens with protein powders containing protein hydrolysates.
A 2017 study found that supplementing with whey protein hydrolysates reduced exercise-induced muscle damage symptoms and improved recovery of muscle function. This could help enhance muscle growth after exercise.
Whey isolate and concentrate are both high quality proteins and will produce similar effects. A 2016 research review found that people who took whey protein containing both isolate and concentrate improved their lean muscle mass and strength. You may want to opt for isolate rather than concentrate if youre aiming to limit carbs and fats.
Many protein powders contain a blend of the different forms.
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Ladder Whey Protein Powder
Price: $$
Its formulated with several strains of probiotics, which are a form of beneficial bacteria that have been shown to support immunity and digestive health .
Its also NSF Certified for Sport, meaning that each batch has been tested for banned substances to ensure safety.
According to reviewers, it mixes very easily and doesnt have a chalky aftertaste like many other protein powders on the market, so it can be a great addition to your post-workout protein shake.
However, its a bit pricier than other supplements and contains a small amount of cane sugar, which may not be ideal for those who prefer to avoid products with added sugar.
Kos Organic Plant Protein Unflavored
KOS organic plant protein provides a combination of pea protein, flax seed protein, quinoa trim, pumpkin seeds, and chia seeds for a wide range of amino acids and added nutrients. This powder contains helpful digestive enzymes to help with digestion and absorption, and nutrients from real foods like broccoli, apples, carrots, tomatoes, cranberries, and mushrooms, making it a multivitamin source as well. Its USDA organic and also comes with a 90-day guarantee if youre not completely happy with it.
Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.
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The 11 Best Whey Protein Powders For 2021
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.
Whey protein is a popular nutritional supplement used for a variety of reasons, including promoting muscle gain and providing a quick source of protein on the go.
There are three main types of whey protein used to make protein powder supplements :
- Whey protein concentrate: contains 2589% protein
- Whey protein isolate: contains greater than 90% protein and is lower in carbs, fat, and lactose than whey protein concentrate
- Whey protein hydrolysate: is broken down to accelerate digestion and absorption rates
A multitude of whey protein supplements are available for purchase at grocery and specialty stores, as well as online. However, some whey protein powders are higher in quality than others, making them a better choice.
Plus, some people may choose a supplement based on what type of whey protein it contains.
The whey protein supplements on this list contain minimal ingredients and are tested for quality and purity.
Here are the 11 best whey protein powders for 2021.
The Benefits Of Using The Best Protein Powder
Supplementing with protein can be very helpful if you are an athlete, or if you’re recovering from injury, or have taken time away from training. Stefanski explains that it can also be used in moderation to add into other food, for competitors looking to easily increase their protein intake.
The optimal time to consume protein after a workout session is still widely debated by experts, however research suggests you should aim to intake a high-quality protein within an hour after exercise, according to Stefanski.
As with many areas of nutrition, you need to strike a healthy balance, ensuring your protein intake is accompanied by other nutrients. “For maximal muscle repair and growth, protein should be accompanied by carbohydrates within one to two hours,” Stefanski said. “The amount of protein and carbohydrates is dependent on overall energy needs as a person. If total calories arent met, amino acids will be used as an energy source rather than a building block of structures in the body.”
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