The modern woman is very health conscious. To be able to maintain good health, she is likely to do heavy workouts. She does it for a lean body or follows a nutritious diet for weight loss. No matter what her ultimate goal is, protein is essential for good health and would aid her in her goal.
A set of supplements available today help in achieving the exact fitness goals. Like any other gym goer, women too need protein supplements. They need it to improve their workout performance, besides a nutritious diet.
Natural protein sources like lean meat or cottage cheese are not always enough. Supplements help you maintain the right protein level in the muscles, for example. They help during intense gym training or heavy workouts.
Here, we take a look at the best protein shakes for women available in the market. Before we begin discussing the best, we will establish why women need protein.
Why protein?
Proteins are the building blocks of the human body and play a crucial role in building the tissues. We need it to maintain strong bones and muscles. We also need it for good health of skin; improve hormone levels and to repair muscle tissues.
Women doing daily workouts need ‘extra’ protein to improve performance. Only the best protein shakes for women can give you the nutrition they need. Protein also aids weight loss.
What is the best protein powder for women?
There are many choices available to a woman today. But there is the best way to pick what is good for you.
- Always look for protein supplements that have low carb and fat contents.
- The supplement should be pure and should contain high-quality granules alone.
- It should have a high protein ratio, like 26 grams (protein) in a serve of 32 grams.
- The ideal supplement is water soluble and tasty.
- The recommended protein powders for women
Whey protein
It is the gold standard of protein supplements. It is available in the market, and at affordable prices. Whey is a byproduct extracted from milk during the process of cheese production. When the milk is being thickened or strained, whey protein is extracted. Whey is also a popular choice for women. It is easy to digest, available in plenty, low in carbs and fats, and soluble. Whey releases instant energy in the body. It also facilitates faster muscle recovery and repair.
Casein protein
It is another protein form preferred by women who workout. Casein is also a byproduct of the cheese-making process. Milk contains 80% whey and 20% casein.Unlike whey, casein is not a fast-digesting protein. It is a slow-digesting protein, which means that it gets released slowly into the body. This very fact makes casein protein a must-have before going to bed. Its slow release of amino acid during the night fuels the muscles when you sleep. In the morning, you will feel fresh and rejuvenated.
Egg protein
This is not a fast-acting protein and is very slow to digest. Some prefer egg protein over a whey shake because egg protein powder is lactose-free. Egg protein powder is at par with whey as it has a high biological value (BV). Even though your body is slow in absorbing the egg protein, it still spreads inside the body, reaching every cell and tissue. Egg protein is completely absorbed by your body, giving you the benefit of a high-protein dose even in small servings. Another significant advantage of egg protein is that is very low in carbs and fats. You can have it anytime of the day, but ideally just before going to bed. It is more expensive than other protein powders like whey.
Rice protein
Contrary to popular opinion, rice is a great source of protein with a high biological value. The supplement has a good amino acid profile. It helps you reap the benefits of good muscular health. Also, brown rice protein is a better supplement than white rice. It helps in promoting weight loss as it contains unique peptides. They speed up the weight loss by reducing the weight gain process. A glass of good brown rice protein shake in the morning or after your workout is one of the best protein shakes for women. It is rich in proteins and antioxidants. If you are looking for gluten-free options, try sprouted brown rice powder.
Pea protein
This is a good protein supplement and a dependable source of Leucine. A component of BCAAs, Leucine helps in muscle build-up. Another benefit of pea protein is that it is a non-dairy product. It is a particularly helpful choice if you are lactose intolerant. Pea protein is also a popular choice for vegetarians because it is plant-based. Also, doesn’t cause bloating, which means it does not make you feel too full. This vegetarian protein powder, when mixed with rice protein, provides a high-protein dose.
