There tend to be a lot of unanswered questions around protein and weight loss:
Is protein powder just for men? Do men and women need the same amount of protein? Is protein really the key to building muscle and helping me lose weight?
If reading those just added to your list of the unknown, don't you worry. We're here to answer all your questions around the best protein powder for women weight loss.
From if you need protein powder at all to our top recommendation, this blog will give you the tools to amp up your workouts and weight loss.
Are you ready to unlock the power of protein?
Protein Powder for Women: Battle of the Sexes
Protein powder has a bit of an image issue for women.
The first thought that pops into most women's heads when we say protein powder is a big bodybuilder.
And because most of us are looking to lose weight, not necessary bulk on muscle, we're led to believe that protein supplements aren't for us.
Truth #1: Protein powder is healthy for women
Protein supplements are not only safe for women, but they're actually good for us.
Active women need protein to build and repair muscles. Additionally, protein strengths our hair, nails, hormones and the immune system.
Especially as we age and are potentially at risk for osteoporosis and muscle degeneration, protein allows us to keep essential nutrients flowing.
Benefits of Using Protein Powder for Weight Loss
Some women have shied away from protein powder thinking that it would add unnecessary calories into their diet and make them gain weight.
Truth #2: Protein powder is a low-calorie way to boost fitness results
Not only does protein take care of many essential body functions, but it provides great benefits to complement your workout routine. Protein powder can provide hunger and weight control in addition to muscle growth.
Most diet plans that are paired with exercise benefit from a protein supplement.
In fact, many women who are on-the-go opt for protein supplements as snacks or meal replacements.
Protein powders can easily be transformed into flavored waters or smoothies, allowing you to stick to your diet on a busy schedule.
Best Options for Weight Loss
While there are many different protein powders that can fit your needs, there are also some immediate red flags in popular powders today.
If you spot one or more of these qualities in your protein powder, it's time to look for a new one.
- High sugar: Many protein powders have flavors that can require lots of unnecessary sugar to make.
- Unnecessary ingredients: Check your powder for unnecessary artificial coloring, preservatives, and unknown chemical additions.
When looking for a protein powder, you'll come across many different options that we've outlined below, including our top recommendation.
Truth #3: Whey protein is a source of complete protein and seen as the most effective protein supplement
- Whey: Whey protein contains all nine essential amino acids, classifying it as a “complete” protein. Easy to digest, whey is found to assist weight loss, lessen hunger and promote muscle growth.
- Pea: Pea protein is a good option for vegans, as it's made from yellow peas. It contains three essential amino acids.
- Egg White: Egg whites are almost pure protein. It's easily absorbed in your body and dairy-free for lactose intolerants.
- Hemp: Hemp protein (which does not have psychoactive properties like marijuana) includes proteins and a high level of omega-3 and omega-6 fatty acids.
- Brown rice: Brown rice protein is another vegan alternative that's appealing to many lactose intolerants.
While whey is our favorite because it's a complete protein that has been studied to reduce appetite while providing enough protein to build muscle, it's important to choose a protein that your body can digest well.
Dropping Pounds With Protein Powder
Protein powder is a great way to ensure your body is getting the nutrients it needs while losing weight.
Luckily, there are many creative ways to integrate protein powder into your every-day eating so you don't get burnt out.
Here are a few of our favorites:
- Simple protein shake: Just add water to your protein powder
- Deluxe protein shake: Make your favorite smoothie (like a strawberry banana) and add in protein powder
- Energy balls: Mix a nut butter, chia seeds, protein powder, and oatmeal together and refrigerate
- Overnight oats: Mix Greek yogurt, oats, and protein powder and refrigerate
- Baked goods: Mix protein powder into banana or zucchini bread
Integrating protein into your diet can be as easy or complex as you make it!
Beyond Protein Powder
Unfortunately losing weight isn't as easy as taking protein shakes on-the-go.
Exercise is the other half of losing weight, and the part that can be extremely challenging on a busy schedule.
That's why we created the Fit Mom 3-Day Weight Loss Jumpstart.
You'll get the diet and exercise plan you need to lose weight and build muscle. Whether you like to work out at the gym, your home or the park, this plan can flex to your needs.
Kick your weight loss into high gear with the Fit Mom 3-day Weight Loss Jumpstart.
Dr. Anthony Balduzzi
Founder, The Fit Father Project & Fit Mother Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle