All About Protein Powder for Women: Find the Best One for You!

Protein is one of the most essential building blocks for a balanced diet and a healthy lifestyle. However, many women still wonder whether they actually need more protein, if protein powder is only for bodybuilders, or if drinking protein shakes will make them "too muscular." These misconceptions persist and often prevent women from getting the protein intake their bodies need for muscle recovery, hormonal balance, and overall health.

In this article, we answer the most common questions about protein, protein shakes, and protein powders specifically for women. Whether you're new to strength training or have been working out for years, you'll learn why getting enough protein is essential, the different types of protein powder available, and how they can enhance your diet and daily routine.

What Is Protein and Why Is It Important?

Protein, also known as protein, is an essential nutrient made up of amino acids. Your body requires protein, specifically the essential amino acids, for tissue repair, muscle growth, and the production of certain hormones. Without sufficient protein intake, your body cannot function optimally.

The Role of Protein in the Body

1. Muscle Growth and Recovery: After strength training, protein helps repair and strengthen damaged muscle fibres, which, over time and with a good training plan, leads to increased muscle mass.

2. Hormone Production: Many key hormones involved in metabolism and overall health are made up of amino acids.

3. Immune System Support: Protein plays a crucial role in the production of antibodies, helping to strengthen your immune system and keep you healthy.

Why Do Women Need Enough Protein?

Many people don’t realise that women and men have very similar protein requirements when they engage in the same level of physical activity. In certain life stages, such as pregnancy or menopause, women actually need even more protein. Protein is not just beneficial for weight loss—it is essential for maintaining an active and healthy lifestyle. Women also tend to consume fewer animal products than men, which can lead to an inadequate protein intake unless more plant-based protein sources are incorporated into the diet. Ensuring sufficient protein intake is key for muscle maintenance, hormone balance, and overall well-being, making it a vital part of any woman’s diet.

How Much Protein Do Women Really Need?

The recommended daily protein intake depends on your body weight, activity level, and age. Women who engage in regular strength training to build muscle, as well as post-menopausal women aiming to maintain muscle mass, require higher protein intake.

Protein Intake Guidelines

• Absolute minimum: Around 0.8 grams of protein per kilogram of body weight.

• Ideal for active and/or older women: Between 1.5 and 2 grams of protein per kilogram of body weight.

If you have a higher body weight with a lower muscle mass percentage, you may calculate your intake based on a lower "ideal weight". This is especially important during a calorie deficit, as a high protein intake can help preserve muscle mass while losing fat.

Protein in Food

The majority of your protein intake should come from whole foods as part of a balanced diet. In a previous article, we covered the best animal-based and plant-based protein sources (read it here).

Unfortunately, many protein-rich foods are not particularly convenient. Meat and dairy products, for example, need to be kept refrigerated, and raw meat must be prepared before consumption. They also tend to be more expensive than foods like pasta, rice, vegetables, or highly processed products, which is why they are often served in smaller portions in restaurants and canteens.

For many people, protein powders like our vegan WAM Protein offer an excellent alternative. They can be easily added to smoothies or snacks, or consumed as on-the-go shakes, making it much easier to reach your daily protein target.  

Does Meal Timing Matter?

The belief that your body can only absorb 30-40 g of protein per meal has been scientifically disproven. While it's easier to spread protein intake throughout the day, there’s no need to stress if one meal is lower in protein—you can simply make up for it in another meal.

For example, if your lunch at the canteen is low in protein, you can compensate by adding protein powder to your yoghurt or oats for breakfast.

What Types of Protein Powder Are There?

There are different types of protein powders, which vary in their sources and properties.

Animal-Based Protein Powders

Some of the most common protein powders from animal sources include:

1. Whey Protein (from milk):

• Fast-digesting and rich in essential amino acids, making it ideal for muscle recovery right after training.

2. Casein:

• Slow-digesting, making it a good option before bedtime, as it supports continuous muscle growth.

3. Egg Protein:

• Hypoallergenic and a suitable alternative for those who are lactose intolerant but still prefer an animal-based option.

Plant-Based Protein Powders

Some of the most popular plant-based protein powders include:

1. Soy Protein:

• One of the few complete plant-based proteins, making it great for muscle building.

2. Pea Protein:

• Rich in essential amino acids, except methionine, and works well when combined with rice protein.

3. Rice Protein:

• Easily digestible but with a less comprehensive amino acid profile, which can be improved by combining it with pea protein.

Animal-based proteins are known for their complete amino acid profile, often referred to as high biological value. However, they can cause digestive issues for some people, such as bloating. There are also many anecdotal reports of dairy-based proteins contributing to skin issues, although no scientific link has been definitively proven. Additionally, the sustainability of animal-based products remains a broader concern.

For these reasons, plant-based proteins are becoming increasingly popular, even among non-vegans. By carefully combining different protein sources—such as in our WAM Protein, which blends soy, rice, and pea protein—it is possible to create a complete protein source with a high protein content per serving. Plant-based protein powders are now available in a wide range of flavours.

Do Women Really Need Protein Shakes?

Protein powder is not a necessity for a balanced, healthy diet. However, for the reasons mentioned earlier, it can be a useful addition to many women’s daily routines, especially for those with busy lifestyles. 

When Is Protein Powder Useful?

• Time-saving: A shake after training is quicker to prepare than a full meal.

• Dietary support: Especially in a vegan diet, plant-based protein powders can help ensure an adequate intake of essential amino acids.

• Targeted benefits: Whether for muscle growth, tissue repair, or muscle maintenance (during ageing or weight loss), protein powder provides exactly what your body needs.

How to Choose the Best Protein Powder?

With so many options available, selecting the right protein powder can feel overwhelming. Here are the most important factors to consider:

1. Ingredients: Clean and High-Quality Options

• Choose a protein powder without unnecessary additives, such as anti-caking agents.

• WAM Protein is made from high-quality soy, rice, and pea protein, with added leucine (an essential amino acid) to support better muscle recovery. Coconut milk powder and guar gum create a creamy texture, while selected aromas along with fruit and spice powders, combined with a touch of stevia, provide a balanced, natural taste that is not overly sweet.

2. Protein Source: Whey vs. Vegan Protein

• Whey Protein (Milk-Based): Ideal for fast recovery and muscle growth, as it contains all essential amino acids. However, it is less sustainable than plant-based options and may cause digestive issues or skin problems in some individuals.

• Plant-Based Proteins: A great choice for vegans, people with lactose intolerance, or those with digestive sensitivities. Options such as pea, soy, and rice protein are versatile and gentle on the stomach.

• Regardless of your choice, make sure your protein powder contains at least 70% protein (21 g per 30 g serving). Ideally, it should also have at least 2.5 g of leucine per serving, as in WAM Protein, to maximise muscle recovery and growth.

3. Taste and Solubility

• A good protein powder should not only be effective but also taste great and be easy to mix. WAM Protein has been deliberately formulated with a mild sweetness, so you can adjust the flavour to your preference.

• Many plant-based proteins tend to clump when mixed with liquids, often due to xanthan gum. That’s why WAM Protein does not contain xanthan gum and instead uses natural guar gum for a smooth texture without digestive discomfort.

When Should You Take Protein Shakes?

As mentioned earlier, your total daily protein intake is far more important than the exact timing of consumption. The idea of an "anabolic window"—the short period after a workout when protein intake is thought to be most effective—has been debunked for men. However, for women, timing may still provide a slight advantage. If your diet is already well-structured and you’re looking to fine-tune your routine, consider the following:

1. Before Training (Pre-Workout):
   

• A small shake or snack with 15 g of protein provides energy and essential amino acids to help protect your muscles during exercise.

• Tip: Combine protein with a small amount of carbohydrates (such as a banana) for extra energy before a cardio session.

2. After Training (Post-Workout):
   

• Having a protein shake immediately after training is ideal because it is quickly absorbed and supports muscle recovery—especially if your next meal is still a while away.

Common Myths About Protein Powder for Women

"Protein will make me bulky."

This is a common misconception, especially among women. Building muscle requires more than just protein—it also depends on sufficient calorie intake and intense strength training over a long period of time. Additionally, women have lower testosterone levels than men, making it much harder to gain large amounts of muscle quickly. Protein shakes help simplify your nutrition and support recovery, but they won’t make you "too muscular."

"Protein is only for athletes."

Wrong! Protein is an essential nutrient for everyone, regardless of fitness level. It supports:

• Muscle recovery after physical activity

• Hormone production and metabolism

• Weight management, as it increases satiety and helps maintain muscle mass

"I get enough protein from food."

While it is possible to meet your minimum protein needs (0.8 g/kg of body weight) through a balanced diet, reaching optimal intake (1.5-2 g/kg) can be challenging, especially in a busy daily routine. A protein shake is a simple way to ensure sufficient intake, particularly for vegans or those with specific dietary needs.

"Protein powder is full of chemicals."

Yes, protein powder is technically a processed food, just like tofu. Extracting protein from peas, soy, or other plant sources requires grinding and processing. However, not all processed foods are unhealthy! A well-formulated protein powder with minimal additives is completely different from highly processed junk food. In fact, plant-based protein isolates are already found in many everyday products, from protein yoghurts to bars—they are simply a convenient and concentrated way to support your nutrition.

Frequently Asked Questions About Protein for Women

Can I consume too much protein?

Excessive protein intake is rare and, for healthy individuals, even higher amounts are generally safe. Studies have shown that high protein intake does not negatively affect the kidneys, unless there is a pre-existing kidney condition. For most women, consuming 1.2–2 grams of protein per kilogram of body weight per day is beneficial, especially for those who train regularly. The key is maintaining a balanced diet, where protein powder can serve as a convenient supplement when needed.

Is protein powder safe during pregnancy or breastfeeding?

In most cases, protein powder can be safely consumed during pregnancy and breastfeeding, as long as it is made from high-quality, safe ingredients. In the EU, protein powders are subject to strict food safety regulations, so there is no need to worry about contaminants or questionable additives—a concern more commonly associated with products from the US and other less regulated markets. However, it is always advisable to consult a doctor or midwife before taking supplements to rule out individual intolerances or sensitivities.

How does protein help with weight management?

Protein helps increase satiety and regulate appetite, making it easier to control calorie intake. Additionally, it helps maintain muscle mass during weight loss, which in turn allows the body to burn more calories at rest by preserving a higher basal metabolic rate.

What if I’m vegan or lactose intolerant?

Vegan protein powders such as pea, soy, or rice protein are excellent alternatives to whey protein. They provide all the essential amino acids your body needs to stay healthy and support muscle growth, without the digestive issues associated with dairy-based protein powders.

Bored of Protein Shakes? Try These Easy High-Protein Recipes!

Looking for new ways to use your protein powder creatively? Download our free recipe e-book, packed with delicious, protein-rich recipes—from breakfast to dessert!

For even more inspiration, check out our recipe blog and Instagram, where we regularly share new, easy, and tasty recipes. Discover just how versatile your protein powder can be!

Protein Powder for Women: Conclusion

Protein is essential for women, supporting health, muscle growth, and overall well-being. Whether you get your protein from whole foods or supplement with protein powder, ensuring adequate intake is key to a balanced diet and an active lifestyle.

If you're looking for high-quality protein powder with natural ingredients, without an overly sweet or artificial taste, check out WAM Protein. It’s perfect for everyday use and helps you reach your fitness goals.

Got any questions? Reach out to us—we’d love to hear from you!

Sources

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[3] Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. 

[4] Witard OC, Mettler S. The Anabolic Response to Protein Ingestion During Recovery From Exercise Has No Upper Limit in Magnitude and Duration In Vivo in Humans: A Commentary. Int J Sport Nutr Exerc Metab. 2024 Jul 11;34(5):322-324. 

[5] Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients. 2019 Nov 4;11(11):2661.

[6] Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA. Nutrient Timing: A Garage Door of Opportunity? Nutrients. 2020 Jun 30;12(7):1948.

[7] Devries MC, Sithamparapillai A, Brimble KS, Banfield L, Morton RW, Phillips SM. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. J Nutr. 2018 Nov 1;148(11):1760-1775.