Woman Drinking a Protein Shake

Best Protein Powders for Women (Summer 2019)

Protein supplements can be a great way to help lose fat, gain muscle, or simply improve diet. But when most powders are marketing toward men, it can be tough to make a good choice. To help, here’s our list of the 20 best protein powders for women, organized by goal.

Farther down, we present research on protein powder’s side effects, nutritional value, and more.

Quick Glance

Best Whey: Her Natural Whey Protein Powder

“This is a great-tasting, naturally-sweetened whey protein powder perfect for supporting lean muscle and fat loss.”

Best Weight Loss Protein: Ascent Native Fuel Casein Protein Powder

“This is a healthy, lean, filling protein powder that’s perfect for weight loss.”

Best Tasting Protein: Natural Force Organic Whey Protein

“This whey protein powders comes in three delicious flavors with minimal, organic ingredients.”

Best Plant-Based Protein: Tone It Up Organic Protein Powder

“This organic pea and pumpkin seed blend is a fantastic plant-based protein.”

Best Muscle Gain Protein: Revel Whey Protein Powder

“Revel offers this female-focused protein powder blend perfect for building muscle.”

Best Keto Protein: Perfect Keto Collagen Peptides Protein Powder

“These grass-fed collagen peptides are a great keto-promoting protein option.”

Best Whey Isolate: Amazon Elements Grass-Fed Whey Protein Isolate

“This grass-fed whey isolate is a clean, high-quality protein source.”

Best Meal Replacement Protein: RSP TrueFit Meal Replacement Protein

“This grass-fed whey shake is back with fruits, vegetables, fats, and probiotics.”

Best Casein: Less Naked Casein

“Naked’s casein powder is a lean, clean source of long-lasting protein.”

Best Low-Carb Protein: Isopure Zero-Carb Protein Powder

“This zero-carb, low-calorie whey isolate is perfect for stricter diets.”

Best Egg White Protein: Paleo Thin Egg White Protein Powder

“Egg whites are an incredibly rich protein source, and this powder is packed with them.”

Best Collagen Protein: Collagen Peptides Powder

“This protein powder contains nothing but collagen peptides and digestive enzymes. Super clean.”

Best Organic Protein: Orgain Organic Plant-Based Protein Powder

“This protein powder is all organic, all natural, and always delicious, no matter the flavor.”

Best Hemp Protein: Nutiva Organic Hemp Seed Protein

“Super low in calories without skimping on nutrients, this hemp powder is a great vegan protein source.”

Best Pea Protein: Growing Naturals Pea Protein Powder

“This pea protein powder is a delicious go-to for those seeking a complete protein source.”

Best Vegan Protein: KOS Organic Plant-Based Protein Powder

“This blend of five vegan protein sources is a rich source of protein and other nutrients.”

Best Lean Protein: Isopure Infusions Whey Protein Isolate

“This light, fruity whey protein isolate is a deliciously lean protein source with no added junk.”

Best Weight Gain Protein: UMP Whey/Casein Protein Powder

“This whey and casein blend, backed by one of bodybuilding’s oldest brands, is a great way to pack on muscle mass.”

Best Protein for Pregnant Women: Mommi PreNatal Protein

“This prenatal protein and vitamin blend is formulated for healthy, happy pregnancies.”

Best Vanilla Protein: Designer Protein Aria, Vanilla

“This soy and whey protein blend delivers delicious vanilla flavor without any added sugar.”

Top 20 Best Protein Powders for Women

Best Whey Protein Powder for Women

Her Natural Whey Protein Powder

This is a great-tasting, naturally-sweetened whey protein powder perfect for supporting lean muscle and fat loss.

No artificial sweeteners

Gluten-free

Excellent protein source

30g 1 oz 1/4 cup
21.1g
protein
3.2g
carbs
2.1g
fats
116
calories

Whey protein, a byproduct of milk, is the most popular type of protein powder. It’s a high-quality, complete protein source (which means it contains all essential amino acids), and it’s easily digestible by the body.

Her Natural Whey balances the raw nutrition of whey protein with just a little bit of natural stevia leaf sweetness. It’s great for any health and wellness goal, from muscle maintenance to fat loss.

BOTTOM LINE

This is the best protein powder for any woman wanting a healthy, no-nonsense, go-to option.

Best Weight Loss Protein Powder for Women

Ascent Native Fuel Casein Protein Powder

Sale

This is a healthy, lean, filling protein powder that’s perfect for weight loss.

Filling protein

No artificial ingredients

Gluten-free

30g 1 oz 1/4 cup
23.4g
protein
1.9g
carbs
0.8g
fats
103
calories

Casein protein powder is a milk product popular for its filling, slow-digesting protein content. It has the ability to clump up in the stomach, making you feel fuller for longer while slowly providing the body with amino acids.

Ascent Native Fuel is an all-natural, gluten-free casein protein powder that’s perfect for weight loss. Because it’s digested so slowly, it’s a great option for managing appetite while maintaining a fairly low calorie count.

BOTTOM LINE

This casein powder is one of the best protein powders for weight loss, helping you feel fuller for longer.

Best Tasting Protein Powder for Women

Natural Force Organic Whey Protein Powder

Sale

This whey protein powders comes in three delicious flavors with minimal, organic ingredients.

Tastes great

3-4 ingredients, organic

Keto, paleo, gluten-free

30g 1 oz 1/4 cup
22.4g
protein
3.4g
carbs
1.7g
fats
123
calories

Natural Force delivers an incredibly clean and delicious whey protein powder. Their cacao bean, coffee bean, and vanilla bean flavors keep things sweet without going too wild.

This protein powder is organic, non-GMO, kosher, and gluten-free. It’s also perfect for those looking for paleo protein powders and keto-approved protein powders. It’s a great option for anyone wanting a great-tasting protein powder without unhealthy additives.

BOTTOM LINE

This is a delicious, organic protein powder available in vanilla, cacao, and coffee flavors.

Best Plant-Based Protein Powder for Women

Tone It Up Organic Protein Powder

This organic pea and pumpkin seed blend is a fantastic plant-based protein.

Vegan

Organic

No sugar

30g 1 oz 1/4 cup
19.6g
protein
2.6g
carbs
2.6g
fats
117
calories

Tone It Up features a specialized blend of pea protein and pumpkin seed protein. It’s naturally flavored with organic ingredients and sweetened with monk fruit extract. No sugars or animal-based ingredients here!

This is ones of the best plant-based protein powders for women. It’s organic, vegan, non-GMO, gluten-free, and kosher. It’s a great option for any health and wellness goal.

BOTTOM LINE

This plant-based protein powder is delicious, organic, and all-natural.

Best Muscle Gain Protein Powder for Women

Revel Whey Protein Powder

Revel offers this female-focused protein powder blend perfect for building muscle.

Women-focused

Whey/casein blend

Complete protein

30g 1 oz 1/4 cup
20.3g
protein
3.2g
carbs
2.4g
fats
114
calories

Revel is a muscle-building blend of whey, casein, and whey isolate proteins. It’s formulated to feed the body with multi-phase-releasing protein sources. It’s gluten-free, growth hormone-free, and perfect for fueling lean mass.

One unique benefit that the Revel brand advertises is that all of their products are formulated around research specifically on women. As they put it, this protein powder is made by women, for women.

BOTTOM LINE

This whey and casein powder blend is one of the best protein powders for women trying to build muscle.

Best Keto Protein Powder for Women

Perfect Keto Collagen Peptides Protein Powder

These grass-fed collagen peptides are a great keto-promoting protein option.

100% grass-fed

Keto-friendly

Flavor options

30g 1 oz 1/4 cup
17.6g
protein
1.8g
carbs
7.1g
fats
141
calories

Perfect Keto delivers this 100% grass-fed bovine collagen peptides powder, perfect for maximizing protein on a ketogenic diet. Each 17-gram serving contains 5 grams of MCT oil powder, which helps maintain a state of ketosis.

BOTTOM LINE

This collagen protein powder is one of the best protein powder for women on ketogenic diets.

Best Whey Isolate Protein Powder for Women

Amazon Elements Grass-Fed 100% Whey Protein Isolate Powder

This grass-fed whey isolate is a clean, high-quality protein source.

Grass-fed whey isolate

No artificial sweeteners

No soy, gluten, or GMOs

30g 1 oz 1/4 cup
23.4g
protein
2.8g
carbs
0.5g
fats
113
calories

Amazon’s own 100% whey protein isolate is a great option for maximizing protein intake. It’s made from grass-fed, non-GMO, natural whey isolate, with no artificial sweeteners.

Whey protein isolate tends to have more protein per serving than many other options. This is makes it a great choice for getting extra protein without too many extra calories.

BOTTOM LINE

This whey isolate is a great protein powder for maximizing protein intake.

Best Meal Replacement Protein Powder for Women

RSP TrueFit Meal Replacement Protein Shake

This grass-fed whey shake is packed with fruits, vegetables, fats, and probiotics.

Nutrient-rich

Probiotic-packed

Filling

30g 1 oz 1/4 cup
15.3g
protein
8.6g
carbs
2.1g
fats
104
calories

TrueFit’s whey shakes are jam-packed with nutrition. Each 49-gram serving contains 25 grams of grass-fed whey protein, 5 grams of BCAAs, and lots of fiber, vitamins, and minerals from fruits and vegetables.

This protein powder is a great way to keep full throughout the day. It contains no GMOs, gluten, or artificial sweeteners, flavors, or preservatives.

BOTTOM LINE

This is the best protein powder for women looking for a filling meal replacement shake.

Best Casein Protein Powder for Women

Less Naked Casein

Sale

Naked’s casein powder is a lean, clean source of long-lasting protein.

1-3 ingredients

Organic, non-GMO

Free of soy and gluten

30g 1 oz 1/4 cup
21.1g
protein
4.9g
carbs
0g
fats
105
calories

Naked makes some of the leanest, cleanest protein powders on the market, priding themselves in their minimal ingredients lists. Their flavored casein powders contains only three ingredients, while the unflavored option contains only one.

Since casein powder dissolves more slowly than most others, it’s a great option for slow-release protein that keeps you feeling full for longer.

BOTTOM LINE

This clean, minimal-ingredient casein protein is a great option for long-lasting nutrition.

Best Low-Carb Protein Powder for Women

Isopure Zero-Carb Protein Powder

This zero-carb, low-calorie whey isolate is perfect for stricter diets.

Zero carbs

Low-calorie

No gluten or lactose

30g 1 oz 1/4 cup
24.2g
protein
0g
carbs
0g
fats
97
calories

Isopure delivers a whey protein isolate powder that’s easy on the diet. It contains no carbs or added sugar, and manages to keep low in calories while delivering a lot of protein.

This whey isolate powder is lactose free, which is not easy to find in a whey product. It’s also gluten-free and keto-friendly.

BOTTOM LINE

Isopure’s whey isolate powder is zero-carb and low-calorie while delivering plenty of protein.

Best Egg White Protein Powder for Women

Paleo Thin Egg White Protein Powder

Egg whites are an incredibly rich protein source, and this powder is packed with them.

Complete protein

Keto-friendly

Paleo-friendly

30g 1 oz 1/4 cup
25g
protein
1g
carbs
0g
fats
108
calories

Paleo Thin’s egg white protein powder is super lean and protein-rich. For those who want the fewest ingredients possible, the unflavored powder contains only egg white powder and sunflower lecithin (a natural fat used for texture).

Egg whites protein powders are a super rich protein source. They’re a complete protein, low-carb, keto- and paleo-friendly, and all natural. This powder is a great option for women wanting high-quality protein.

BOTTOM LINE

Paleo Thin’s egg white powder is a simple and clean, high-quality protein supplement.

Best Collagen Protein Powder for Women

Collagen Peptides Powder – Double Hydrolyzed

Sale

This protein powder contains nothing but collagen peptides and digestive enzymes. Super clean.

Double hydrolyzed

Grass-fed, non-GMO

Unflavored

30g 1 oz 1/4 cup
25.7g
protein
0g
carbs
0g
fats
107
calories

Physician’s Choice collagen peptides are one of the go-to choices for clean collagen protein. These peptides are derived exclusively from grass-fed, non-GMO bovine sources. They’re perfect for ketogenic diets.

These collagen peptides have been double hydrolyzed for easier absorption. This process combined with the mixed-in digestive enzymes makes this one of the most digestible amino acid supplements on the market.

BOTTOM LINE

This is a high-quality, clean concentration of easily-digestible collagen peptides.

Best Organic Protein Powder for Women

Orgain Organic Plant-Based Protein Powder

Sale

This protein powder is all organic, all natural, and always delicious, no matter the flavor.

Organic

Vegan

No gluten, lactose, or sugar

30g 1 oz 1/4 cup
13.7g
protein
9.8g
carbs
2.6g
fats
98
calories

Orgain delivers this unique blend of organic pea, brown rice, and chia seed proteins. Each of these is a complete protein source, and the combination of the three makes this a diverse nutritional supplement.

Without compromising flavor, this organic protein powder manages to keep super lean and clean. It contains no artificial ingredients, no sugar, and minimal carbs. It’s a great option for anyone looking for a clean, organic, high-quality protein source.

BOTTOM LINE

This organic protein powder is a high-quality source with no added junk.

Best Hemp Protein Powder for Women

Nutiva Organic, Cold-Processed Hemp Seed Protein

Super low in calories without skimping on nutrients, this hemp powder is a great vegan protein source.

Vegan

Complete protein

Nutrient-rich

30g 1 oz 1/4 cup
15g
protein
9g
carbs
3g
fats
90
calories

Although not as popular as whey or casein protein, hemp protein powder is a great plant-based protein supplement. It’s a complete protein source that’s packed with fiber.

This organic, non-GMO hemp powder is a rich source of nutrients. It contains omega-3 fatty acids, antioxidants, and gut-cleaning fiber in plenty. This is a great option for weight loss, calorie-strict diets, and lean athletics.

If you want some other plant-based options, you can take a look at our list of the best vegan protein powders.

BOTTOM LINE

This all-natural hemp protein powder is a great option for high-quality vegan protein.

Best Pea Protein Powder for Women

Growing Naturals Pea Protein Powder

Sale

This pea protein powder is a delicious go-to for those seeking a complete protein source.

Complete protein

Vegan

No gluten, soy, or lactose

30g 1 oz 1/4 cup
18g
protein
7.2g
carbs
1.2g
fats
108
calories

Pea protein powders are complete protein sources, meaning they contain all essential amino acids. Growing Naturals delivers a delicious pea protein powder that doesn’t compromise on quality.

BOTTOM LINE

This pea protein powder is a great source of amino acids.

Best Vegan Protein Powder for Women

KOS Organic Plant-Based Protein Powder

This blend of five vegan protein sources is a rich source of protein and other nutrients.

Vegan

Minimal ingredients

All organic

30g 1 oz 1/4 cup
15.4g
protein
6.9g
carbs
4.6g
fats
131
calories

KOS’s plant-based protein is a nutrient-rich blend of non-GMO pea, flax seed, quinoa, pumpkin seed, and chia seed protein sources. This delicious protein powder delivers all-organic ingredients without compromising on quality.

This is a great vegan option for anyone wanting more than just protein. It’s nutrient-dense and packed with fiber, making it an invaluable for any health and wellness goal.

BOTTOM LINE

This nutrient-packed blend of five organic protein sources is a great option for extra vegan protein.

Best Lean Protein Powder for Women

Isopure Infusions Whey Protein Isolate

Sale

This light, fruity whey protein isolate is a deliciously lean protein source with no added junk.

Only 5 ingredients

No artificial ingredients

Light and refreshing

30g 1 oz 1/4 cup
24g
protein
2.4g
carbs
0g
fats
108
calories

This lean whey isolate powder keeps things light and refreshing with its fruity flavors. And it does so without compromising its nutritional value with artificial ingredients or added junk.

Available in five different fruit flavors, each with only five ingredients, there’s sure to be an option to help with your lean health and fitness goals.

BOTTOM LINE

This light and lean whey isolate powder comes in five deliciously fruity flavors.

Best Weight Gain Protein Powder for Women

UMP Whey/Casein Protein Powder

Sale

This whey and casein blend, backed by one of bodybuilding’s oldest brands, is a great way to pack on muscle mass.

Whey/casein protein blend

Bodybuilding brand

Delicious flavors

30g 1 oz 1/4 cup
19.1g
protein
3.8g
carbs
2.8g
fats
118
calories

Bulking isn’t just for boys. Beverly International’s Ultimate Muscle Protein blend is a great option for feeding protein-hungry muscle mass.

This whey and casein blend delivers multi-phase absorption protein. Get an immediate boost in amino acids from its whey content, followed by casein’s long-lasting protein delivery. This blend is perfect for bulking up.

BOTTOM LINE

The Ultimate Muscle Protein powder is a solid option for women trying to pack on healthy muscle mass.

Best Protein Powder for Pregnant Women

Mommi PreNatal Protein Shake

This prenatal protein and vitamin blend is formulated for healthy, happy pregnancies.

Prenatal nurition

All natural, no GMOs

B-6 for morning sickness

30g 1 oz 1/4 cup
12.9g
protein
4.3g
carbs
5.1g
fats
111
calories

This protein powder is packed with recommended servings of vitamins, minerals, and nutrients for pregnant mothers. As a bonus, it has a healthy dose of B-6 vitamins to help manage morning sickness.

The ingredients are all-natural and non-GMO, meaning you don’t have to worry about potentially harmful chemical additives. It can be a great option for supplementing a diet during pregnancy,.

BOTTOM LINE

This pregnancy-focused protein powder is a great nutritional supplement for expecting mothers.

Best Vanilla Protein Powder for Women

Designer Protein Aria, Vanilla

This soy and whey protein blend delivers delicious vanilla flavor without any added sugar.

Delicious vanilla

Complete protein

Nutrient-dense

30g 1 oz 1/4 cup
21.4g
protein
7.1g
carbs
1.4g
fats
129
calories

Vanilla doesn’t have to mean boring. Aria’s designer vanilla protein is a delicious option for anyone who’s fairly picky when it comes to outrageous flavors.

This soy and whey protein powder blend contains no GMOs, growth hormones, or antibiotics. As a bonus, it’s packed with additional vitamins, minerals, fiber, and biotin.

BOTTOM LINE

This is a healthy, clean, and delicious vanilla protein powder.


All About Protein Powder

How to Take Protein Powder

Once you’ve picked the best hemp protein powder for your goals, you’ll need to figure out how to take it and how much to take.

With most protein powders, the go-to option is to mix the powder into a protein shake. Some powders do this really well, such as whey and casein powders. Other powders won’t dissolve as easily, such as hemp powders.

For protein powders that don’t mix as easily, you can mix them into foods instead, or even bake with them. Get creative!

Blueberry Protein Shake
Get creative with your protein shakes!

How Much to Take

  • For Building Lean Muscle

For building lean, toned muscle, research has shown that you should be taking between about 0.73 and 1.1 grams of protein per pound of bodyweight (1.6 to 2.4 grams per kilogram of weight).1A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults2Do athletes need more dietary protein and amino acids? The more you work out, the more protein you’ll need.

For women wanting to build muscle, it would be best to take either Revel Whey Protein Powder or UMP Protein Powder.

  • For Losing Fat

To burn fat, it’s better to consume less protein and fewer calories overall. Studies have demonstrated that the ideal protein intake is around 0.36 to 0.73 grams of protein per pound of bodyweight (or 0.8 to 1.6 grams per kilogram of bodyweight.)3A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults4Dietary protein intake and human health.

Leaner protein powders like Ascent Native Fuel Casein Protein Powder and Isopure Infusions Fruity Whey Protein Isolate are perfect for working on losing fat.

  • For Health and Wellness

For those who want to supplement protein simply for healthier living, you’ll want to stick to the above 0.36 to 0.73 grams of protein per pound of bodyweight (or 0.8 to 1.6 grams per kilogram), depending on your activity level. We recommend sticking with something simple like Her Natural Whey Protein Powder.

Use our protein needs calculator to skip doing the math yourself.

When to Take It

  • For Building Muscle

If you run, lift weights, or perform other athletic activities, you’ll want to take protein right after your workout.

Research has linked post-workout protein with a whole bunch of positive effects.

These benefits are useful for more than just increased athletic performance. Having more lean muscle helps with fat loss, as explained below.

  • For Weight Loss

If you work out, it’s best to drink a protein shake immediately after your workout. As explained above, this helps with maximizing performance and muscle building.

But building muscle doesn’t mean you’ll get bulky. In fact, muscle tissue is incredibly important for fat loss. The more muscle you have, the most calories you burn at rest. (This is called your basal metabolic rate, and the higher it is, the easier it is to lose weight.)

And if you drink protein outside of workout timeframes, it’s better to drink your protein shakes with your meals instead of in between meals. Studies have shown that this can help with losing more fat.14Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review

For more information on protein powder dosage and timing, take a look at our protein powder guide.

Golfing Woman Drinking Protein Shake
Protein shake timing is important for meeting specific goals.

Protein Powder Side Effects and Considerations

While protein powders are generally quite safe as nutritional supplements, some kinds can lead to mild side effects.

For those not used to taking protein powder, supplementing a lot of it can result in digestive issues, including bloating and stomach aches. For those concerned, it may be best to take only a little protein powder initially, then slowly work up to the recommended daily dosage.

For those with lactose or gluten sensitivities, protein powders than contain these elements will likely cause unpleasant side effects. Check the label of each protein powder to see whether it’s advertised as gluten- or lactose-free.


Quick Protein Overview

Not sure if protein supplements are right for you? Here’s a quick overview to help you decide.

What Proteins Are

Proteins are the basic building blocks of the body. They’re made of amino acids, which are used for building muscle and connective tissue, as well as performing other functions necessary for life.

There are 8 amino acids that the body can’t produce on its own but still needs. These are called essential amino acids.

Not all protein sources are created equal. Sources that contain all essential amino acids are called complete proteins. These include most animal proteins such as whey, casein, and egg whites, but also some plant sources. Hemp, rice, soy, and pea are some other examples.

Different protein sources are helpful for meeting different goals.

How Protein Supplements Help

The following information is summarized from our complete protein powder guide. Check it out for more thorough information.

With Athletics

  • Building and Preserving Muscle Mass

Many studies have demonstrated that drinking protein shakes in combination with exercising regularly results in increased muscle mass.15Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis16A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

There are a few reasons for this, but one is that drinking protein after a workout has two immediate effects. First, the supply of fresh amino acids from the protein stops the body from breaking down muscle tissue. Second, the body simply creates muscle tissue at a higher rate when supplied with amino acids after a workout.17Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.18Postexercise net protein synthesis in human muscle from orally administered amino acids19Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders.20Effects of exaggerated amino acid and protein supply in man.

  • Boosting Performance and Decreasing Soreness

Protein supplements help with more than just muscle size. Research has shown that drinking a protein shake after workouts leads to increased strength, performance levels, and one repetition max.21A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults/mfn]21Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans22Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength

There are three major reasons behind this. First, protein supplements simply help the body produce more muscle tissue, as discussed above.

Second, drinking protein after an intense workout helps restore muscle glycogen, a primary energy source. 23Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement24Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise25Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women26Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise

And finally, post-workout protein also reduces muscle soreness. Since sore, damaged muscle fiber can’t perform as well as it normally could, reducing soreness results in increased performance and resultant strength gains over time. 27THE EFFECT OF A CARBOHYDRATE AND PROTEIN SUPPLEMENT ON RESISTANCE EXERCISE PERFORMANCE, HORMONAL RESPONSE, AND MUSCLE DAMAGE28Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage29Acute milk-based protein–CHO supplementation attenuates exercise-induced muscle damage

SUMMARY

Taking protein supplements can help with gaining muscle mass, boosting performance, and decreasing soreness.

With Weight Loss

Research has demonstrated that drinking protein shakes can help with reducing fat mass while increasing or maintaining muscle mass.30Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis31A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study32Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review

There are a few contributing factors here. The simplest is that protein shakes are filling, and can often replace unhealthy food choices. They can help with both appetite control and responsible dietary choices.

But beyond simple meal replacements, protein shakes help increase muscle mass, which in turns helps with burning fat.

Even at rest, muscle consumes more calories than fat does. This means that the more muscle tissue you have, the higher your resting metabolism. And the higher your resting metabolism, the easier it is to maintain a calorie deficit and burn fat.

SUMMARY

Protein supplements can help with losing fat and maintaining calorie-burning muscle mass.


Summary

Protein supplements can be an incredibly useful tool for reaching health and wellness goals. Once you know your goals, you can reference this guide to pick the best protein powder for you.

For more information on protein supplementation, see our complete protein powder guide.

Top Pick: Her Natural Whey Protein Powder

This is a great-tasting, naturally-sweetened whey protein powder perfect for supporting lean muscle and fat loss.

No artificial sweeteners

Gluten-free

Excellent protein source