Which Protein Powder is the Best for Women?
From plant-based protein powders and whey concentrate to whey isolate and collagen peptides, there are innumerable options to choose. It can certainly become hard to know which one is the right one for you. Know what to look for in a protein supplement, what to avoid, and how to choose good protein powders for women.
Let us begin by understanding who needs a protein supplement
Protein is an important macronutrient. Compared to carbohydrates and fat, protein requires the longest time and most energy for the body to digest and absorb, hinting at its big role in satiety and keeping us full.
Protein powders are a convenient way of adding protein to your meals and snacks. Read on to find out the types of protein powders available and how to choose a good protein powder for women.
Primarily proteins are categorized as animal-based and plant based.
Animal-based protein powders include whey, casein protein and collagen protein. Plant-based protein powders, on the other hand, are derived from plant sources like rice, hemp, soy, or pea. Many plant-based protein powders contain a mix of several sources in order to diversify the amino acid content of the supplement.
Now, let us talk about how to choose the right protein powder for women.
How to Choose a Protein Powder
Depending on your goals, nutrition needs, and personal preferences, here is a breakdown of what to look for in a protein supplement.
How to Choose a Dairy-Based Protein Powder
Whey is your best option, when compared between whey and casein, particularly if you are looking for a supplement to recover after a workout. Whey protein is more readily digested and absorbed for use by the body, while casein protein has a slower release.
Whey concentrate vs. whey isolate
A whey isolate protein has been further processed to filter out fat and carbohydrates than whey concentrate, giving a more isolated protein source, hence the isolate. Whey concentrate tends to be more reasonably priced and lower in protein content, but higher in carbohydrates and fat. While whey isolate tends to be pricey and higher in protein content, but lower in carbohydrates and fat. Since the carbohydrate content is lower, whey isolate protein is also lower in lactose, which may be more tolerable for lactose intolerant person.
How to choose a plant-based protein powder
In case of plant-based protein powders, the common query is between a single-source protein, such as hemp protein, pea protein, etc, or a protein powder made of a mixture or plant sources. To be honest, it does not matter. Many plant-based protein sources are considered incomplete. A complete amino acid profile, typically, comes with a mixture of plant protein sources.
Ideally, choose a protein powder that you like, i.e., one that tastes good and blends well with liquid. Additionally, choose one with a shorter list of added sugars, flavors, and fillers.
Be extremely mindful of the long list of added ingredients on the protein powder. Ingredients such as added sugars, artificial flavors, fillers, etc. are harmful for your health. Since most people use good protein powders for women as a health food in their breakfast smoothie or a post-workout shake, you must look for one that is lower in sugar and other additives.
Other factors to consider
Third-party testing and certification
In case you were unaware, government health authorities do not regulate nutrition supplements. Although not necessary for general use, in comparison to use for boosting elite/professional sports performance, you may look to see if your protein powder has been third-party tested. This ensures that your supplement actually contains everything it lists on the label, and nothing more.
Third-party testing means that the company manufacturing the protein powder hired a third party organization to test and analyze the product, to ensure it contains all of the ingredients in the amounts listed on the label. It also ensures that the product does not contain any banned substances, which is important if you are an elite or professional athlete.
Purchasing a good protein powder for women is an investment. Hope, this guide helps you make the right investment!