The #1 mistake moms make with the best protein powders…overlooking good women’s protein powder because of costs.
Listen up, ladies! We all know that protein is the key to a strong, sculpted physique and a body that looks and feels ah-mazing. But let’s be real – navigating the wild world of protein powders can feel like a total mind-bender. With a gazillion different options out there, how do you pick the perfect powder that gives you all the goods without any of the bad stuff?
Well, buckle up buttercups, because this girl’s got you covered if you’re looking for protein powder for women. I’m about to break it all down and make finding your new favorite protein powder as easy as downing a delicious, frothy shake. Let’s shake up these facts.
What is Muscle Protein Synthesis for A Good Women’s Protein Powder?
If you want to tone up and build lean body mass, you need to support muscle protein synthesis.
Muscle protein synthesis (MPS) is the process your body goes through to build new muscle tissue. During this process, your body will take amino acids from protein foods in your diet and use them to create new muscle protein to maintain your muscle mass.
Your body is constantly breaking down protein which can lead to muscle breakdown. This occurs at the same time as MPS. When they are matched, you are maintaining your muscle mass. When MPS exceeds muscle breakdown, then you can build up your muscle mass [1, 2].
This is why it’s important to know what supports MPS if you are trying to make progress with your fitness goals.
Role of Protein in Muscle Recovery (especially for moms)
Protein is required to stimulate MPS. It’s also essential for muscle recovery following intense resistance or endurance-type exercise, inhibiting muscle breakdown and stimulating net muscle protein accretion.
When you work your muscles hard, you create tiny tears in the muscle fibers that need to be repaired with amino acids that you get from protein foods or they will break down. This is why many people take a post-exercise protein shake to give their body a quick dose of protein to help repair and rebuild that valuable muscle tissue [3].
You can also get the same effect from eating a protein-rich diet. However, protein shakes like whey protein can help to get your muscles that protein quickly post-exercise, so you can refuel a lot faster than if you tried to choke down a chicken breast really quickly.
Protein supplements work best to support fitness goals when included with a balanced diet. They should not replace regular meals.
How Whey Protein Helps Muscle Growth
Whey protein shakes are popular fitness supplements for boosting muscle growth. They contain a rich, high-quality amino acid profile that is required for building muscle and repairing it after exercise.
Whey protein is also particularly high in the branched-chain amino acid leucine, which research has found may be particularly beneficial in stimulating MPS by triggering a key signaling protein that helps increase MPS [4, 5].
Does Whey Cause Side Effects?
Whey protein supplements are generally well-tolerated by the average person; however, some may experience digestive discomfort when taking whey protein shakes. Common side effects can include bloating, stomach cramps, and diarrhea, particularly in those with lactose intolerance or sensitivity. In this case, a whey protein isolate may be a good alternative as it contains significantly less lactose due to the additional filtration process [6].
There is a potential for those to experience an allergy to whey protein, especially those who have a cow’s milk allergy. In this case, choosing a plant-based protein supplement, such as pea protein or soy protein is a safer option.
There are some concerns that whey protein shakes may be bad for your kidneys, but the evidence on this is not conclusive and leans more towards those who have pre-existing conditions such as kidney disease or diabetes.
High protein intake can negatively impact those who suffer from kidney disease and protein supplements like whey protein should not be used in this population [7].
Benefits of Whey After a Workout
Taking a whey protein supplement post-workout has several benefits including stimulating MPS to aid in post-exercise recovery and increased muscle gains.
Whey protein contains higher amounts of the branched-chain amino acid leucine, which helps to effectively stimulate MPS, prevent muscle breakdown from intense exercise, and rebuild muscle tissue.
Whey protein may also aid in exercise performance by reducing the effects of long-term fatigue and preventing potential injuries by inhibiting muscle breakdown [8].
Whey protein post-workout may also have additional benefits for those on a weight loss journey. The protein content of whey protein supplements helps to increase fat loss and reduce muscle loss during weight loss [9].
BONUS: Strawberry Whey Protein Shake Recipe
Looking for a tasty post-workout shake? Try this super simple strawberry whey protein shake for a fun and refreshing post-workout recovery.
Strawberry Whey Protein Shake
Serves: 1
Ingredients:
- 1 cup frozen strawberries
- ½-¾ cup non-fat milk (or milk of choice)
- 2 scoops of strawberry whey (or a mass gainer protein if you’re trying to gain muscle)
- Ice, as needed
- Splash of fresh lemon juice to taste
Directions:
Combine all ingredients into a high-powered blender and blend until smooth. Add ice or adjust liquid portions as needed to achieve desired consistency.
Nutrition Information:
- Calories: 275
- Total fat: 2.5g
- Saturated fats: .5g
- Carbohydrates: 27g
- Total sugar: 25g
- Added sugars 5g
- Protein: 32g
- Dietary fiber: 5g
The ABCs of Protein Powders
Before we get into the nitty-gritty, let’s cover the basics now that you have a better idea of what muscle protein synthesis does.
Protein is made up of amino acids, which are the building blocks for all kinds of important stuff in your body – from muscles and bones to enzymes and hormones.
Of those amino acids, there are nine that are considered essential because your body can’t produce them on its own. You’ve gotta get those essential amino acids from your diet or supplements like, you guessed it, protein powder. Now, not all protein powders are created equal. The main sources you’ll see are:
Whey Protein (Isolate, Concentrate, and Hydrolyzed)
These dairy-based proteins are crazy high-quality and pack a full complement of those all-important essential amino acids. They’re great for promoting muscle protein synthesis to build lean, toned curves.
GTS Choice: Whey Protein Isolate in Naked Nutrition
For those seeking a truly clean and natural whey, Naked Whey delivers with its additive-free, non-GMO formula sourced from small dairy farms. Each serving packs an impressive 25 grams of pure protein from grass-fed cows raised without hormones or antibiotics, as well as a potent 5.9 grams of the coveted branched-chain amino acids. Unlike many mainstream proteins loaded with artificial junk, Naked Whey lets the high-quality ingredients speak for themselves – no shady additives, sweeteners, or cutting corners. It’s a refreshingly transparent product that puts your health first.
Plant Proteins (Pea protein, Brown Rice, Pumpkin Seed, etc.)
Perfect for our vegan queens, these plant based protein powders often combine different sources to create a complete amino acid profile. Look for blends to get that full nutrient package.
GTS Pick: Essential Amino Acids in Every Shaklee Shake
For a true nutritional powerhouse in shake form, we love Shaklee’s Life Shake. This indulgent, flavor-packed formula delivers a complete meal’s worth of nutrients, including an impressive 20 grams of satiating protein, 6 grams of filling fiber, and 24 essential vitamins and minerals. Whether you’re using it as a convenient meal replacement as part of the Shaklee 180 Program or just need a delicious, energizing pick-me-up, the Life Shake has you covered with its potent blend of proteins, fiber, and micronutrients to support overall health. It’s nutrition made amazingly tasty!
Use Refer ID: ZD06554 for your 15% off membership!
The Quest for the Best Protein Powder
With the background covered, it’s time to explore what makes a truly excellent protein powder worthy of your scrutiny (and hard-earned cash). Here are some key things to look for:
A Complete Amino Acid Profile
As we discussed, you want all those essential aminos covered to maximize the powder’s muscle-building potential. Plant-based powders should be blends, while animal-based ones tend to be complete on their own.
High Protein Content
Ideally, you want around 20-30 grams of protein intake per serving from your powder. Enough to pack a serious protein punch!
Clean, Natural Ingredients
Steer clear of powders loaded with artificial flavors, sweeteners, colors, and other weird additives. Your body is too precious for that nonsense! Opt for natural, high-quality ingredients and real food flavors when possible.
Low Carb/Sugar Content
Unless you’re specifically looking for a meal replacement powder, you probably want to minimize added sugars and carbs. Too many, and your protein powder could pack more calories than you bargained for.
A Flavor You Actually Enjoy
With so many mouth-watering options, from chocolate peanut butter to vanilla chai and salted caramel, there’s no reason to suffer through a gross, chalky powder. Treat yo’self to those luscious flavors!
Added Extra Benefits
Why not get some bonus perks with your protein intake? Look for powders with added nutrients like digestive enzymes, greens powders, probiotics, and more for some extra oomph.
Eco-Friendly and Ethical Sourcing
Those who care about sustainability and avoid shady production practices should seek out organic proteins from companies with transparent, cruelty-free sourcing.
At the end of the day, the “best” protein powder is the one that checks all your personal boxes – whether that’s budget-friendly, low-carb, vegan, or just insanely delicious.
Protein Powder Power Plays
Okay, so you’ve zeroed in on your new favorite protein ally. Now what? Here are some pro tips for making the most of your powder:
Mix It Up—Blend that powder into smoothies, oatmeal, yogurt, or even baked goods for a protein boost to any meal or snack. You can also just shake it up with some unsweetened milk or a plant-based milk alternative.
Time It Right—Many women find having a protein shake shortly after a workout helps maximize those muscle-building benefits and recovery. But spreading your protein intake throughout the day works too! Let’s not discount that protein powder for women may also include weight gaining power 💪. Not everyone is trying to lose weight. Maintaining a healthy weight may mean that some of y’all need to put on some pounds… and not by eating cake.
Look for a high quality whey protein, pea protein, organic protein powder, a vegan protein powder or other protein powders that meet your needs. As long as it contains the nine essential amino acids… you’re good to mix and consume!
GTS Top Pick: Gain Sexy Weight: Protein Powders with Naked Nutrition Mass
For those seeking some serious muscle-building fuel, Strawberry Naked Mass brings the power with its ultimate weight gainer formula. Combining fast and slow-release proteins from Naked Whey and Naked Casein with organic maltodextrin carbs, each massive 1500-calorie serving delivers a whopping 50 grams of high-quality protein to spark muscle protein synthesis. Unlike shady mass gainers filled with junky additives as good women protein powders, Naked keeps it clean and straightforward – just pure ingredients from their trusted farms. When you’re trying to pack on size the right way, don’t be fooled by deceptive labels on most protein powders. Reach for the transparent nutrition of Strawberry Naked Mass.
Other Options
You’ll also find some less common sources, like collagen peptides, egg whites, and even crazy stuff like beef protein isolates. But let’s be real: Nobody’s trying to drink a beefy milkshake.
No matter which type you choose, the goal is to consume quality protein powder with all the essential amino acids you need to support your body’s needs!
Do you consume protein supplements on the regular?
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