Protein Supplements for Women Explained

With the huge number of protein supplements for women out there, it’s now extremely easy to make sure you’re getting all the protein you need. Getting your protein intake right is fundamental for a healthy diet and to support recovery from your workouts. No matter what your goals are, protein supplements are an easy way to get access to protein on-the-go or at home. We’ll take a look at the different types of protein supplements as well as the ideal protein intake for women.

How much protein do women need?

In a similar way to men, protein intake for women is in close relationship with body weight and training intensity, whether you’re looking to lose weight, maintain or gain mass. Depending on how active you are, quantities will start looking a little different.

The British Nutrition Foundation shows that “the Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram body weight per day”. However, that doesn’t necessarily take into account intense physical training. With an active lifestyle, the suggested values start falling into an entirely different bracket: 1.2–2.0 g per kg. That way the body can recover and optimises its protein usage for mass gain and maintenance of lean muscle mass.

How protein affects the body

Roughly 20% of our body is made up of protein and it’s a key player in all biological processes. All of our cells and tissue contain and are repaired with proteins which consist of long chains of amino acids. Linking together in chains called peptides or polypeptides, amino acids act as the building blocks that power protein creation. They also support metabolic function and can be a source of energy if necessary.

Protein is the fundamental building block of muscles, bones, cartilage, skin and blood and it quite literally holds our body together.

Myths of Protein Powder Explained

One of the most common myths related to protein powder is that it directly affects body weight. We’ll take a look at this specific myth in more detail later in the article but, let’s just say that’s not the case.

How protein supplements help

Looking after your muscle mass and strength is fundamental whether you lead a more sedentary or active lifestyle. Protein supplements are now widely available and are part of all sorts of diets as they’re an accessible and easy way of boosting your protein intake without relying on cooking all the time.

The main advantages of protein supplements are their cost-effectiveness, long shelf life and convenience. They’re also an extremely useful asset for saving some time spent in the kitchen whipping up a high-protein meal. Without having to always rely on fresh food to get the protein you need, protein shakes are the most efficient way to work around that. Plus, they’re ideal to make the most of your protein straight after your workout.

Different types of protein

There are many ranges of protein powder for women. However, that doesn’t mean that a protein shake for women will be absorbed differently. There’s no evidence to suggest that protein for women performs in a different way as the body’s functions and metabolism of protein work in the usual way. Here are the most popular protein supplements for women:

Protein bars for women – they usually feature a low-sugar, high-fibre and high-protein content.
Protein powders – in a similar way to protein shakes, they offer similar formulas to be paired with your drink of choice, starting with simple water all the way to classic milk and substitutes. Plus, it’s super easy to add protein powder to your favourite milkshake, smoothie or pancake recipe for a truly custom experience. The possibilities are endless. They also tend to meet the widest range of dietary requirements such as vegetarian, vegan, gluten-free as well as those targeting specific regimens such as the keto diet.

Protein for Mass Gain, Weight Loss or Maintenance?

Now, it’s fundamental to understand that protein powder isn’t a magic wand for weight loss. Protein shakes can’t directly make anyone lose weight. However, the market is filled with protein shakes for women to lose weight. Those products can only support you in a calorie-restricted diet, which is the only guaranteed way to lose weight. It’s a matter of committing to burning more calories than you consume.

The same goes for mass gain and maintenance. Protein powder can’t do all the work on its own. In both of these cases, resistance training and weight lifting will allow your muscles to grow and retain the mass you already have. However, you have to back this up both with adequate protein and adequate calories to support weight/mass gain. There are no quick fixes when it comes to mass gain and weight loss.

When to Take Protein Supplements

The most popular time to take protein supplements is immediately post-workout. People still argue over where the ‘anabolic window’ is a relevant thing or not for protein and nutrient absorption. However, the majority of shake-users will consume one after they train.
That said, other supplements such as protein bars are a healthy way of snacking throughout the day with the benefit of getting extra protein. Protein shakes are also an ideal snack and they’re especially satisfying. With all the delicious flavours they usually come in, getting your protein supplements in is anything but a chore.