Best protein powders for women: 10 picks to boost your fitness

Protein powders can boost your fitness, nutrition and support your workout routine. Check out this list of the best protein powders for women.

Tanya Shree Updated: 27 Jun 2024, 10:26 pm IST

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A well-balanced diet is the key to a healthy body. Besides taking your meal three times, it is equally important to take dietary supplements as they can help you meet your nutritional requirements. Adding protein powder to your diet can help you feel healthy and strong. They are perfect for those engaged in fitness and health-conscious activities. As protein is the building block of the body, adding powders may help you meet your dietary and fitness goals. Regular intake of these powders may help with various bodily functions like muscle repair, hormone production and immune health. It can also help promote satiety, which can help you feel full, reducing calorie intake and helping in weight management. Higher protein intake may also increase metabolism, support bone health and improve the health of your skin, hair and nails. We have curated a list of the best protein powders for women, which you try for health benefits.

What is protein powder?

Protein powder is a popular nutritional supplement that provides a concentrated source of protein, an essential macronutrient vital for muscle repair, tissue regeneration, and the production of enzymes and hormones. Derived from various sources, including dairy (like whey and casein), plants (such as peas, rice, and hemp), and eggs, protein powders cater to diverse dietary needs and preferences.

Typically, the best protein powders for women are processed to remove fats and carbohydrates, leaving a powder rich in protein that can be easily incorporated into shakes, smoothies, and even regular food items.

This supplement is especially favored by athletes, bodybuilders, and fitness enthusiasts for its role in muscle growth, recovery, and strength enhancement. However, it’s also increasingly used by individuals looking to manage their weight or supplement their diet, particularly when their daily protein requirements are not met through food alone. This is also true for women. Convenient and versatile, the best protein powders for women offer a simple way to boost protein intake, supporting overall health and wellness.

Best protein powders for women in India

Whether you’re kickstarting your fitness journey, aiming to get that radiant glow, or shedding a few pounds, read on to discover why these protein powders for women are the real deal.

1. MuscleBlaze Beginner’s Whey Protein

Elevate your fitness journey with MuscleBlaze Beginner’s Whey Protein in a delicious chocolate flavor. This 1 kg (2.2 lb) pack, designed specifically for beginners, offers a robust blend of high-quality protein with no added sugar. It’s an ideal choice for those starting their muscle-building journey, providing faster muscle recovery and improved strength after workouts.

Each serving of this best protein powder for women delivers essential nutrients that support muscle synthesis and recovery. The chocolate flavor adds a delightful twist to your protein shakes, making it not only a healthful choice but a tasty one, too. It is perfect for those women who are new to protein supplements.

2. Boldfit Super Women’s Whey Protein Powder For Women with Hair Skin and Nails Support

Boldfit Super Women’s Whey Protein Powder is a comprehensive wellness solution for women. This 500gm chocolate-flavored powder is specially formulated to support the unique nutritional needs of women. With no added sugar and keto-friendly ingredients, it’s ideal for weight loss and maintaining a slim body. This best protein powder for women provides essential nutrients that aid in muscle recovery and strength and support hair, skin, and nail health. The blend is crafted to be easily digestible and perfect for women leading an active lifestyle. Whether you’re a fitness enthusiast or simply seeking a balanced dietary addition, Boldfit Super Women’s Whey Protein Powder is your go-to for a healthier, stronger you.

3. Mypro Sport Nutrition Plant Protein Powder

Mypro Sport Nutrition Plant Protein Powder is infused with amino acid for complete balance. Serving 23g protein per scoop, this protein powder is gluten-free, vegan and perfect for those who are on keto-diet. The brand claims that their chocolate-flavoured protein powder can help build lean muscles, replenish lost nutrients, reduce soreness and is easy to digest. This protein powder is free from pesticide, dairy, soy and also contains low carb, low sugar and low calories.

Also read: Best vegan protein powders: Build muscle power on a plant-based diet

4. INLIFE Whey Protein Powder for Women

INLIFE Whey Protein Powder for women is a natural protein powder that combines the goodness of high-quality protein with the time-tested benefits of Ayurvedic herbs like tulasi extract, green tea extract, flaxseeds and shatavari extract. This chocolate flavored 500g pack is specially formulated to boost energy and support skin and hair health. This best protein powder for women is packed with multivitamins, making it more than just a protein supplement. It’s a comprehensive nutritional boost for your daily needs. The unique blend of Ayurvedic herbs enhances overall well-being, catering to the specific health requirements of women.

5. HealthKart HK Vitals ProteinUp Women

Packed with Garcinia, this protein powder supports your weight management goals while tantalizing your taste buds with rich chocolate flavour. This will put your pesky cravings to rest!

HealthKart HK Vitals ProteinUp Women is a specially formulated vegetarian protein blend that caters to the unique nutritional needs of women. This 500g pack in a scrumptious chocolate flavor combines soy and whey protein with a unique Collagen Builder Blend, Biotin, Garcinia, and Green Tea extracts. Designed to support strength and beauty, it helps in muscle building, skin health, and hair nourishment. Garcinia and Green Tea in it aid in weight management, making it a great ally for fitness enthusiasts and anyone aiming for a healthy lifestyle. With no added sugar, it’s a perfect choice for those mindful of their sugar intake.

Also read: Top protein powders for pregnant women to pump up the nutrition

6. Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder

Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder may help build lean muscles. It promises to offer 5 grams of naturally occurring BCAAs and over 4 grams of glutamine and glutamic acid. Regular intake of this protein powder may help build strong muscles. It is a gluten-free protein powder that may also help support endurance and recovery.

7. Bigmuscles Nutrition Premium Gold Whey Protein Powder

Bigmuscles Nutrition Premium Gold Whey Protein Powder contains a blend of ultra filtered whey protein isolate and whey protein concentrate. It promises to provide 25 grams of protein, 5.5 grams of branched amino acids, 4 grams of glutamic acid and zero sugar per serving. Regular intake of this protein powder may help promote muscle growth and support workout recovery.

8. Cosmix No Nonsense Plant Protein

Cosmix No Nonsense Plant Protein contains all nine vital amino acids that may help improve your overall health. The brand recommends taking 38 grams of protein powder daily. This non-nonsense plant protein by Cosmix also contains the glu-loving mixes of ginger, fennel, cumin and fenugreek. Regular intake of this protein powder may help improve your digestion and absorption of the protein. The brand also claims that its product doesn’t have any harmful ingredients that can affect your kidneys and liver in the long run. Made with organic pea-protein isolates, rice isolates and natural sourced plant flavours, this protein powder can be added to water, smoothies or any other base of your choice.

9. The Whole Truth Whey Protein Isolate+Concentrate Whey Protein Powder

The Whole Truth Whey Protein Isolate+Concentrate Whey Protein Powder promises to provide 24 grams of protein, 6.4 grams BCAA and 12.2 grams EAA per scoop. It is made with whey isolate, whey concentrate, coffee, milk, dates, monk fruit, bromelain and sunflower lecithin. Free from any artificial flavours, sweeteners, preservatives, gums, thickeners, amino-spiking agents, anti-foaming agents, anti-caking agents, heavy mental contamination or doping agents, this protein powder is an ISO, HACCP, GMP and US FDA certified.

10. Gytree Protein Powder for Women

Gytree Protein Powder for Women is packed with essential multivitamins, minerals and ayurvedic herbal extracts. This protein powder may help with weight loss, weight management and hormonal balance. Especially formulated for women, this protein powder may help boost your energy levels, is easy to digest, and causes no bloating. Drink it any time of the day with your favourite smoothie or sprinkle it over your dessert to support the endocrine system, fight infections, burn fat, calories and increase the metabolic rate. The brand also states that this product is GMP, ISO, HACCP and FSSAi certified.

Also Read: Best Indian whey protein powders for strength: 7 top picks

How should women take protein powder?

Women can incorporate protein powder into their diet in a way that complements their nutritional needs, fitness goals, and lifestyle. It’s important to remember that protein powder should complement a balanced diet, not replace whole food sources of protein and other nutrients.

You may follow these guidelines:

1. Determine the right amount

The protein requirement varies based on factors like age, activity level, muscle mass, and health goals. Typically, women might need between 46 and 56 grams of protein daily, but those who are active or aiming for muscle gain might need more. It’s advisable to consult with a healthcare provider or a nutritionist to determine the right amount.

2. Choose the right type

Select a protein powder that aligns with dietary preferences and health goals. Whey protein is popular for muscle building, while plant-based options like pea or rice protein are great for those following a vegan diet.

3. Maintain timing

Consuming protein powder post-workout can aid in muscle recovery and growth. However, it can also be taken at other times of the day, such as in the morning, to keep you full and satisfied or as a snack between meals.

4. Mix it up

Protein powder can be mixed with water, milk, or plant-based milk alternatives. For added nutrients and flavor, blend it with fruits, vegetables, nuts, seeds, or yogurt to make a smoothie.

5. Incorporate into meals

Beyond shakes and smoothies, protein powder can be added to oatmeal, yogurt, or baked goods like pancakes and muffins to increase their protein content. Try this way if your taste buds like it.

6. Drink more water

Increase water intake when consuming protein powder, as protein requires water for metabolism and can contribute to dehydration if not balanced with adequate fluids.

7. Listen to your body

Pay attention to how your body responds to protein supplementation. Adjust intake if you experience any discomfort or digestive issues.

How to find the perfect protein powder for women

Choosing the right protein powder for your health and taste buds is important.

1. Consider your goals: Are you aiming for muscle gain, weight loss, or overall wellness? Each of our recommended products caters to different needs, so choose one that aligns with your goals.

2. Check the ingredients: Take a peek at the ingredient list. Look for quality protein sources and additional benefits like skin and hair support or Ayurvedic herbs.

3. Flavour matters: Protein powders come in various flavors. Choose one that tickles your taste buds to make your daily dose enjoyable.

4. Dietary restrictions: If you’re vegetarian or following a specific diet, ensure the product aligns with your dietary preferences, like the vegetarian-friendly options we’ve listed.

5. Read reviews: Read user reviews to get a sense of how others have experienced these products.

6. Budget-friendly: Consider your budget and choose a product that offers the best value for your money.

Health benefits of protein powders for women

Muscle growth: Regular intake of protein powder can help in muscle growth and repair. It helps repair the muscle tears, which can lead to muscle growth.
Weight Management: Protein can provide satiating effects, which can help reduce hunger and overall calorie intake. Incorporating protein powder in your diet can help manage weight by making you feel fuller for longer periods.
Convenience: For individuals with busy lifestyles, protein powder offers a quick and easy way to boost protein intake without extensive meal preparation.
Increased metabolism: Higher protein intake can help increase metabolic rate. Since the body uses more energy to digest protein, it can help in weight loss and overall metabolic health.
Bone health: Protein intake can help maintain bone density and strength. It can also reduce the risk of osteoporosis and fractures.
Recovery: protein powders can enhance recovery after intense physical activity. By providing amino acids for muscle repair, protein can reduce muscle soreness and improve overall recovery time.
Immune function: Protein intake can help maintain the immune system, and reduce the risk of infections and illness.

Also Read: Best chocolate protein powders: 7 tasty picks

What are the different types of protein powder?

Whey protein: This protein powder is derived from milk. It is a fast-digesting protein that is ideal for post-workout recovery and muscle building. It is available in various forms, including concentrate, isolate and hydrolysate.
Casein Protein: Casein is also a milk-derived protein but it is comparatively slower-digesting than whey protein. It promotes sustained muscle protein synthesis and provides a feeling of fullness for longer.
Plant-based protein: This protein is made from sources like pea, soy, brown rice or hemp. It is suitable for vegans, vegetarians or those who are lactose intolerant.

What should I consider while taking protein powder?

You must not replace your whole foods with protein powder. It should supplement a balanced diet and not replace whole foods like food protein sources like lean meats, fish, lentils, and beans.
If you have any health conditions, consult your doctor before including protein powders in your diet.
Pay attention to your body and see how it reacts to protein powder. Then adjust your intake accordingly.

Frequently asked questions (FAQs)

What is the recommended dosage of protein powder?
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight. It is the minimum amount of protein that a healthy adult must take to stay healthy and fit. For a 50 year old woman, who lives a sedentary lifestyle, needs 53 grams of protein per day and a pregnant woman should take 73 to 100 grams of protein per day developing foetal tissue as per the Harvard Health Publishing.
Are protein powders effective for weight loss?
A study published in the Journal of The American College of Nutrition states that taking whey protein powder can help reduce body weight and total fat mass. It may also reduce blood pressure, total cholesterol and other risk factors of cardiovascular diseases.
How to consume protein powder?
You can consume protein powder by mixing it into water or your coffee. You can also make protein shake by mixing the powder into water or plant-based milk. Another way to enjoy protein powder is by making a smoothie or adding it to your pancake batter.
Which protein powder is best for females?
The best protein powder for women depends on their needs. Whey protein is considered as a good option for muscle recovery, whereas plant-based protein powders are good for individuals with dietary restrictions. Some of the best protein powder brands are mentioned above to help you meet your nutritional needs.

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