Best protein powder for women: Boost your protein intake with female-friendly supplements
Improve your athletic performance and top up your protein intake with the best protein powders for women ― tried and tested by Live Science.
Best protein powders for women: Quick list
Looking for the best protein powder for women? Testosterone-oozing packaging and carbohydrate-heavy formulas may be a hard sell to female exercisers. However, long gone are the days when sports supplements were a male-dominated market. Many brands are now offering products that are more in line with female needs and preferences.
Protein is critical to exercise performance. Whether you run marathons, lift weights or practice yoga, this essential nutrient will keep your muscles healthy and nourished. But the benefits of protein go far beyond muscle tissue repair. It maintains good skin health, supports immunity and keeps metabolism firing on all cylinders. Furthermore, some benefits of protein apply specifically to women. For example, this nutrient is involved in building and shedding the lining of the womb. Not to mention, protein is particularly important when you are pregnant or breastfeeding.
However, it is not easy to stay on top of the daily protein requirements. Many women cite lack of time as the main culprit behind their struggles with following a balanced diet.
As Sophie Medlin, a consultant dietician and director of CityDieticians, told Live Science: “In my clinical practice, what I find is that women often have a low protein breakfast and then not enough protein at lunch time to keep them full for the afternoon. This can lead to snacking later.”
But that’s where protein powders can come in handy. No matter how busy life gets, they provide an easy and convenient way to top up the protein intake. Unlike our general guide to the best protein powder, this guide contains products specifically tailored for women. From digestive-friendly options to metabolism-supporting ingredients, read on for our tried and tested round-up.
The best protein powder for women, overall
Innermost The Lean Protein
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Users love Innermost The Lean Protein. One reviewer wrote, “My favorite whey protein! The vanilla one is delicious plain, or blitzed with spinach into a smoothie. The chocolate one is a great dessert substitute with almond milk or greek yogurt. Lovely texture and smooth.”
If you’re worried that adding protein powder to your diet will make you ‘bulky’, Innermost’s The Lean Protein could be a great option to set your mind at ease. This particular product is crafted for those looking to slim down, and contains ingredients to support fat metabolism. It is also formulated to reduce cravings and maintain energy levels.
A single serving of The Lean Protein contains an impressive 29g of protein and 1g of inulin (a type of dietary fiber). It also contains 750mg Acetyl L-Carnitine, a non-essential amino acid necessary for transporting fat to the body’s power-generating mitochondria. Without it, we wouldn’t be able to use fat effectively as a source of energy. Other ingredients include 500mg Pomegranates, 500mg Yerba Mate and 250g Bilberries. All of these ingredients have been linked to weight management and improved glucose control.
Innermost The Lean Protein is suitable for vegetarians, as well as being GMO free, gluten free, soy free, halal and low sugar. Overall, it’s one of the best protein powders we’ve tasted. There’s no artificial taste, it’s creamy and it blends extremely well.
The best budget protein powder for women
MyProtein Impact Whey Protein
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Reviews for MyProtein Impact Whey Protein are largely very positive, with users commenting that it mixes well with water, milk, oats and yogurt. Negative reviews tend to focus on the flavor of the protein, which does seem to vary, so we’d recommend purchasing a few of the 0.55 lb samples before committing to a larger size.
MyProtein’s Impact Whey Protein is certified by Labdoor, the independent supplement testing company, for quality and value. Available in 0.55 lb, 2.2 lb, 5.5 lb and 11 lb bags, and frequently discounted on the MyProtein website, it’s one of the most wallet-friendly items in our round-up.
Bear in mind that the powder is made from whey concentrate, rather than isolate, which tends to have a slightly lower protein content (up to 80% protein by weight, compared with 90% from isolate) and slightly higher amounts of carbohydrates and fats. It can also be slightly harder to digest than whey isolate. Having said this, at just 3g of carbohydrate per 25g serving, MyProtein Impact Whey is pretty on par with most of the whey isolates in this guide. It also includes 3.6g of glutamine and all the essential amino acids, including 4.5g of BCAAs.
Impact Whey Isolate does contain natural and artificial flavoring, as well as sweeteners. However, we found it holds its own with water or milk, and there are a huge array of flavors to choose from. Our favorites include strawberry, chocolate brownie and sticky toffee pudding, but it's worth buying a few smaller packets to find one you like.
The best protein powder for women, for healthy hair, skin and nails
Vital Proteins Collagen Peptides
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Users seem to love Vital Proteins Collagen Peptides. One reviewer wrote, “I’ve only been using it for a month and my skin is much more hydrated and softer. My fingernails are stronger and growing longer for the first time in my life.”
If you’re looking to support skin, hair and nail health, you might want to opt for a collagen supplement over a whey or plant-based protein powder. In this case, Vital Proteins’ Collagen Peptides provides 20g collagen per serving, as well as 80mg hyaluronic acid and 100% of your daily value of vitamin C.
So what is collagen good for? According to a meta-analysis published in the International Journal of Dermatology, hydrolyzed collagen supplementation could support skin hydration, elasticity and wrinkles. These findings were consistent across 19 different studies.
Vital Proteins claims the powder can dissolve in hot or cold liquids, including coffee and smoothies. We found it worked really well in hot beverages, but there was definitely an odd taste if we just mixed it with cold water, despite it being ‘unflavored’. You also need to give it a good stir if you're using it in hot drinks to make sure it doesn't come clumpy. But rest assured, it does dissolve completely.
Being made from bovine hide collagen peptides, this powder is unsuitable for vegetarians, although Vital Proteins do offer a marine collagen alternative if you’re pescatarian. However, a draw is that it’s available in 5 oz, 9.33 oz, 20 oz containers, as well as portable stick pack versions that are easy to take on holiday or to work.
The best protein powder for women, to use in smoothies
Vega Protein Made Simple
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Users seem to love Vega Protein Made Simple. One user wrote, “The texture when blended into smoothies isn’t noticeable or chalky like some other protein powders.” Another wrote, “The texture of the powder was good, easy to dissolve, etc. I literally have no complaints besides the fact that it doesn’t come in a larger size! I would also like my scoop size to be worth 20g of protein instead of 15g.”
If you’re after a clean, plant-based protein powder that’s free from ingredients you can’t pronounce, then Vega Protein Made Simple is a great option. The powder contains just five ingredients: pea protein, organic cane sugar, coconut cream powder, natural flavors and sea salt.
Despite containing real sugar, the flavor isn’t too sweet or sickly. We tried out the dark chocolate flavor, and although it wasn’t quite as rich as we would have liked, it was really natural tasting and the mixability was fantastic, both with liquid and stirred into oatmeal. But we think this protein really excels when added to smoothies. Try blending it up with a cup of almond milk, half a banana and a few ice cubes.
Admittedly, the protein content per serving isn’t as high as other brands, at just 15g per serving. However, you could add an extra half scoop if you wanted a bigger protein hit. There’s so much to like about this simplistic powder, but it’s frustrating that most retailers only sell it in 9.2 ounce containers (10 servings). However, the vanilla and chocolate flavor are available in XL tubs, which will last you 38-39 servings. If you prefer the strawberry banana or caramel toffee flavors, however, you’ll have to settle for the smaller container.
The best gut-friendly protein powder for women
Garden of Life Raw Organic Protein
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Users seem to love Garden of Life Raw Organic Protein. One user commented, “It doesn’t get any better than this. Super-clean and great tasting”, while another said, “It mixes thoroughly, tastes great and digests easily”. Negative reviews are hard to find, but they tend to come from users who prefer a slightly sweeter tasting powder – Garden of Life is more on the natural side, for those who don’t have as much of a sweet tooth.
Featuring 22 raw and organic sprouts, Garden of Life Raw Organic Protein Powder is a great source of complete protein, including all the essential amino acids your body needs to build lean muscle.
Not only this, it contains gut-friendly probiotics and digestive enzymes, which break down our food into nutrients so our bodies can absorb them. This makes it a great choice for women with IBS or gut problems. It also contains vitamins A, D (400IU), E and K to support immune health, as well as calcium, zinc and selenium – so you’re definitely getting extra bells and whistles with this premium quality product.
We tested the vanilla chai flavor. The powder is quite dense, but this is unsurprising given its made from plant-based protein sources. We really enjoyed it stirred into a morning bowl of oatmeal, although it does make it incredibly thick, so it’s worth adding it in before your oatmeal has thickened too much on its own. It can be a little bit chalky if you don’t mix it well, so make sure you have the best protein shaker on hand if you like a liquid shake.
The best premium protein powder for women
Transparent Labs 100% Grass-fed Whey Protein Isolate
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The product scores 4.5 out of five stars on the company’s website. One reviewer wrote, “I think I finally found a protein that is not only clean but also tastes great! It is so easy to mix and I love the salted caramel flavor. It doesn’t taste like chemicals like other protein powders do.” Negative reviews tend to focus on the foamy consistency once shaken, with one user writing, “I end up mixing the shake before my workout, stick it in the fridge, and come back so the foam relaxes.”
If it’s a super high-protein, low-carb powder for women you’re after, you can’t find a much better macronutrient ratio than Transparent Lab’s 100% Grass-fed protein. It packs in an impressive 28g per 32g serving, whilst containing less than 1g carbohydrate.
The whey protein isolate is also made from grass-fed dairy cattle that aren’t treated with growth or steroid hormones. The result? A clean protein powder with minimal lactose that’s easy on the stomach. It’s also free from artificial sweeteners, preservatives and coloring, plus gluten-free and non-GMO.
The texture is super fine, which means there’s no grittiness or unpleasant, bitter aftertaste. Some users note that it can get quite foamy, but we didn’t find this to be an issue with the cinnamon french toast flavor we tested. In fact, it held its own when mixed with water, and we found the flavor moreish, without being sickly sweet.
Best for quality ingredients
Thorne VeganPro Complex All-In-One Shake
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The Thorne VeganPro Complex All-In-One Shake offers a nutrient-rich formula free of gluten, dairy, soy and other major allergens, making it a perfect choice for busy women and those with food sensitivities.
Two scoops of this protein powder contain 20 grams of complete protein made out of fermented pea, rice and chia seeds — a combination of ingredients that provides all essential amino acids while being easy on the stomach. In addition, one serving of the VeganPro Complex All-in-One Shake packs 6g of fiber, 200 milligrams of omega-3 fatty acids, and a host of vitamins and minerals, as well as a proprietary blend of medicinal mushrooms.
Studies have shown that medicinal mushrooms, such as Reishi and Lion’s mane, may help boost metabolism, enhance immune function and counteract some of the detrimental effects of stress on the body. However, it needs to be stressed that these are preliminary findings and more long-term clinical trials are needed to fully understand the health effects of medicinal mushrooms, according to a 2023 review published in the journal Molecules.
What users say:
The VeganPro Complex All-In-One Shake scores 4 out of 5 stars on Amazon, with 63% of buyers giving it the full five stars. Positive reviews praised this protein powder for its excellent digestibility and a wealth of functional ingredients, with some users claiming that the All-In-One Shake has helped them boost their energy levels and improve their post-exercise recovery. Negative reviews often cited its high price and poor mixability. Some users also pointed out that the 15-serving packaging is not big enough for daily use. “I don’t like how frequently I would have to purchase it if I was drinking 1-2 shakes a day,“ one user commented.
The Thorne VeganPro Complex All-In-One Shake is not only packed to the brim with functional ingredients, it tastes good, too. Both chocolate and vanilla flavors are rich and pleasant without being overly sweet, and neither flavor leaves the chalky aftertaste often experienced with other pea-based protein supplements. The powder mixes well with both water and milk, producing a smooth, velvety texture with no lumps or sticky residue.
On the downside, the VeganPro Complex All-In-One Shake is relatively expensive, given that one tub of the powder contains only 15 servings. It is also high in carbohydrates, so it may not be suitable for women on low-carb diets. Lastly, those with a sweet tooth may find this protein powder too bland.
Best low-cal, low-carb combination
Ritual Daily Shake 18+
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The Ritual Daily Shake 18+ scores 4 out of 5 stars on Amazon, with 60% of users giving it the full five stars. Positive reviews praise this protein powder for its mixability, balanced amino acid content, and good digestibility. However, opinions were divided on the taste of the Daily Shake 18+. While some users liked the subtle flavor, others claimed that it did not resemble vanilla, or found the flavor to be too sweet. As one user commented: “I love what Ritual stands for, and really liked the ingredient list, but it tasted like such a strong, fake cake batter to me.”
Ritual is a female-led brand with women's health at its heart. All of its products — which include pregnancy, gut and skin supplements, probiotics, and multivitamins designed specifically for women — are made using only traceable ingredients of exceptional purity. When it comes to quality and eco-credentials, Ritual products are hard to top — and their Daily Shake 18+ is no different.
Lastly, the Daily Shake 18+ is also enriched with 150 milligrams of choline, a nutrient essential for proper functioning of the liver, brain and muscle tissue. And according to a 2010 study published in the The American Journal of Clinical Nutrition, dietary choline requirements of women tend to increase after undergoing menopause.
However, the Daily Shake 18+ comes with some major drawbacks. To start with, this protein powder comes in just one packaging size and it is only available in one flavor. Also, the Daily Shake 18+ did not perform well in our at-home tests. Although the powder mixed well and left no clumps, we did not like how it tasted. The hints of vanilla and caramel were barely detectable, and the powder itself seemed overly sweet.
Moreover, we were disappointed by its impractical packaging. The bag often did not reseal properly, and its narrow design made the contents of the pack hard to reach. Lastly, the Daily Shake 18+ is on an expensive side.
Best BCAAs for women
Thorne Amino Complex
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The Thorne Amino Acid Complex scores 4.2 out of 5 stars on Amazon, with 68% of buyers giving it the full five stars. Positive reviews praised this BCAAs supplement for its good mixability and quality ingredients, with many users reporting that the Amino Acid Complex improved their energy levels and post-exercise recovery time. As one buyer commented: “It has been a game-changer for my training sessions.”
However, the opinions were divided when it came to taste. While some reviews praised the “refreshing and enjoyable” flavor of the Amino Acid Complex, others claimed it feels “artificial” and comes with a lingering stevia aftertaste.
The Thorne Amino Complex is not technically a protein powder, but it will help you top up your protein intake with branched-chain amino acids (BCAAs), such as valine, leucine and isoleucine — and this can be particularly beneficial for women following a plant-based diet.
Studies have shown that these essential nutrients may boost your exercise performance, promote post-exercise recovery and even improve your body composition, according to a 2022 review published in the journal Nutrients. However, plant foods tend to fall short of providing enough BCAAs, leaving vegan women more prone to slow muscle gain and soreness.
The Thorne Amino Complex provides a significant dose of well-balanced amino acids in the form of a light, clear drink. It does not contain gluten, dairy, soy or other major allergens, as well as sugar or artificial sweeteners and colors. We liked that the powder dissolved very well, and did not leave much residue typical of other BCAAs supplements.
However, the Thorne Amino Acid Complex did not score high in our taste test. True, anybody who drinks BCAAs supplements knows not to expect much of an actual flavor, but this product is falling way behind its competitors. Both of the flavors tasted overly artificial and excessively sweet, and both left a lingering, unpleasant stevia aftertaste.
We also did not like its packaging. The tub may be quite small, but it is bulky and rather impractical — you have to unscrew an entire lid to get a tiny bit of the product. As a result, the Thorne Amino Acid Complex may prove too big for many gym bags.
How we test
How do we test protein powders at Live Science?
All of the protein powders in this guide have been tried and tested by the Live Science team. Firstly, we disregard any products that have excessive levels of artificial sweeteners, additives or preservatives. We also look at the texture of the powder, including how well it mixes into water, milk, and foods such as oatmeal or smoothie bowls. Finally, comes the taste test, where we determine whether the taste is reflective of the flavor, unusually bitter or particularly sweet. Packaging is also noted, based on sustainability and convenience.
FAQs
How should I choose the best protein powder for women
Protein powders are not regulated, so it’s important to source products from reputable suppliers, like the ones in this guide. Yasi Ansari, a registered dietitian, recommends looking for “a product that has been third-party tested, for example by NSF or Informed Choice”.
She adds: “There are a lot of products out there that contain protein powder but also have added artificial sugars and sugar alcohols. Sometimes these can cause gastrointestinal discomfort – gas, cramping, loose stools. If you’re taking a protein supplement, look out for these symptoms.”
Sophie Medlin also says she looks for a product with as few ingredients as possible. “I am a big fan of whey protein isolate for my patients because it is lactose-free and usually doesn’t have any other ingredients, but contains the right blend of amino acids for muscle building,” she says.
When it comes to the best vegan protein powder, she recommends looking for a blend of protein sources to make sure that all amino acids are covered. “Again, I would prefer for this to contain as few colorings and flavorings as possible, but this is much trickier in a vegan protein product because the protein sources can have strong, unpalatable flavors,” she says.
The nutritional information will also display the macronutrient ratio per portion. If you’re looking to build lean muscle, while shedding body fat or maintaining a healthy weight, then you’ll want to go for one with a lower carbohydrate and sugar content, and a high protein content – ideally around 20g per portion.
What are the benefits of the best protein powder for women?
Women need protein for so many reasons. It helps to:
- Reduce appetite and hunger levels
- Increase muscle mass and bone strength
- Reduce cravings and desire for late-night snacking
- Boost metabolism and increase fat burning
- Maintain weight loss
- Support hair, skin and nails
- Build and repairs cells in the body
- Boost memory
When it comes to weight loss in particular, one study published in the American Journal of Clinical Nutrition found that overweight women who increased their protein take from 15% to 30% of their calories ate 441 fewer calories each day without intentionally restricting anything. So if you’re looking to shed a few pounds without restricting yourself, investing in the best protein powder for women could be a good idea.
When is the best time to supplement with protein powder?
So when is the best time to supplement with protein powder? A review published by the Journal of the International Society of Sports Nutrition suggests protein should be eaten before and after training. During the hour after completing a workout, eating enough carbs and protein also gives your muscles the ability to replenish the glycogen they lost through training and make available protein and amino acids for rebuilding and repairing muscle.
Ansari also suggests you should "keep an eye out for a time of day when it might be difficult to get enough protein” too. If unable to add a protein-rich meal or snack, she says, consider incorporating a supplement. For example, if you tend to rush breakfast, why not grab a protein shake, or stir some powder into a bowl of oatmeal?
Pairing your protein powder with carbohydrate for a post-recovery snack can help you to achieve maximum results. If you’re using a low-carb protein powder, make it with almond or rice milk and eat a piece of fruit. If made with water, also eat a couple of handfuls of whole wheat crackers or a slice of wholegrain toast with sliced banana on top. This will provide a high-quality post-workout snack.
This article is for informational purposes only, and is not meant to offer medical advice.
Our Expert
Sophie Medlin a consultant dietitian and the Chair for the British Dietetic Association for London. Sophie has expertise in gastrointestinal and colorectal health. For this piece, she offers advice on what to look for in the best protein powder for women.
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Alice is the health channel editor at Live Science. She also reviews tech and fitness products for our buying guides, from air purifiers to treadmills. She has worked across multiple knowledge and wellness brands at Future, including Fit&Well, Coach, T3, TechRadar and Tom's Guide. Alice holds a bachelor's degree in journalism from City, University of London, where she spent a year studying nutrition, dietetics and public health at Queensland University of Technology in Brisbane. A self-confessed running fanatic, she's completed six marathons and qualified for the Boston marathon.