Women are made different from men, so their protein powder should be different too. Even though women and me may have some of the same, or similar health goals, the results can vary simply due to anatomy, diet and other health reasons.
There is also a stigma that comes with protein powder. Many women believe that protein drinks are only meant for those who are looking to build muscle, bulk and get big. We're here to show you that there are many other benefits of consuming protein powder.
Marie Spano, R.D, Certified Strength and Conditioning Specialist, believes that women can actually benefit more from protein powders than men because men who are committed to a healthy fitness menu will get enough protein from other sources when women fall short. Protein shakes can help fill those gaps. This information leads to a great question. Just how much protein should women have each day? Women’sHealth.com reports that the Centers for Disease Control and Prevention recommends 46 grams of protein per day for the average woman. However, experts believe that active women or women trying to lose weight may need more to keep your muscles strong and to keep their metabolism going. Protein is important for your body’s growth and maintenance, whether you're looking to build muscle or not. If you exercise frequently, you should be prioritizing your protein intake so that your muscles can repair themselves and become and stronger. If you're not exercising frequently, protein still has a role to play. Protein provides your skin, hair, and nails their structure, in the form of collagen, and boosts your immune system as proteins create the antibodies to fight infections.
The Academy of Nutrition and Dietetics, as well as, the American College of Sports Medicine recommends a 140-pound athletic woman to consume 76 to 108 grams of protein per day. You may be thinking “How in the world am I going to get this much protein each day?”. This is where protein powders come in. By simply adding a scoop to juice, milk, or water, you can quickly up your protein intake.
If you're not a fan of the way protein drinks taste, you can also add it to your food! Make some protein packed pancakes by adding protein powder to your pancake batter. Sprinkle it in your soup, or put some on top of your oatmeal. There are so many different ways to incorporate protein powder into your day, play around and find the method that works best for you.
It is important for women to know that when cutting calories, you need more protein to maintain your weight. Weight loss includes fat, muscle, and a tiny bit of bone and of course, you want to lose more fat and less muscle. So, to do this, increase the amount of protein so you don’t lose muscle-tissue loss. Protein powder is a great way to get the lowest amount of calories and contain little, if any grams of fat or carbohydrates. A rule of thumb to follow is a scoop of protein powder should contain at least 20-25 grams of protein. If your protein powder has anything less, it may have too many fillers and may not be the best choice.
There are several different kinds of protein ingredients, our goal is to create a blend that helps you meet your goals. Let's talk about your options:
A popular ingredient that is great for weight loss is whey protein isolate. Heathline.com shows that whey protein isolate is more than just a high-quality protein source as it contains other beneficial nutrients such as lactoferrin, beta-lactoglobulin, alpha-lactalbumin, and immunoglobulins. In addition to these beneficial nutrients, whey protein has a numerous other health benefits like lowering blood pressure, blood sugar, and reducing symptoms of stress and depression, while protecting against cancer, reducing symptoms of hepatitis, increasing bone mineral density, improving immune function in HIV patients, and increase life span of mice. Whey protein is also very high in cysteine, an amino acid that raises levels of glutathione, which is the main antioxidant substance within your body’s cells.
Another protein is brown rice protein which is a source of carbs isolated and ground into a powder. It contains 8g of protein per 100g. Brown rice protein is ideal for vegans and those with dairy, soy or gluten allergies and contains B vitamins. However, it is not a complete protein source so we will need to add other forms of protein or boosts to get your essential amino acids.
Hemp protein comes from the seeds of the cannabis plant without THC, the psychoactive compound in cannabis. It is known as a hypoallergenic protein source for those with food allergies and is high in essential fatty acids. It is also high in fiber which will help aid your digestion.
Pea protein made from the pea plant is a slow-release protein and comes unflavored. It is vegan-friendly and great for night-time consumption for the gradual release of amino acids. If you prefer drinking your protein drinks before bed, we may add this ingredient to your blend so that you can reap in the nutritious benefits as you sleep.
Soy protein is one of the few vegetarian sources that is a complete protein and contains all the essential amino acids. It is hulled and dried into a flour, then concentrated or isolated into powder form. However, soy can increase levels of the female sex hormone estrogen, which encourages fat storage.
We can go on and on about all of our ingredient options, but the moral of the story is, protein is NOT just about getting big, there are other benefits that come from a high protein diet that are crucial for optimal female health.
We are proud to announce that Buddy Nutrition has recently launched personalized protein powders. With 7 flavor options, 17 different macro ingredients, and 10 boost add-ins, that guarantee that your Buddy Protein will be one of a kind. Our blends are personalized to fit you, your body type and your goals. Learn more about our variety of flavors, boosts and macro ingredients which give us millions of possible powder combinations to fit your individual goals.