Protein Powder Benefits For Women, Why And How To Use It

woman wearing pink workout leggings and a white top stretching on a brick sidewalk, thinking about the protein shake she is going to drink 01

Protein powder is a staple in my pantry and has been for years. Any time that you look in the pantry there is always a tub of chocolate and vanilla. With those two flavors, you can do oh so much. I also keep a fruit flavored vegan protein powder that I use after every workout.

Getting enough protein is important for women especially as we age. Protein intake affects our health, our lean muscle mass, our mood, and even our beauty. Protein powders are an easy way to have protein on the go or as snacks.

I am not a nutritionist or a certified health coach. Over the years, I have trained one on one with mentors who have taught me so much about the importance of getting enough protein. I have also done lots of research on my own and made lots of recipes with protein powder. Hopefully, some of the tips and tricks I have learned over the years will help you easily add some tasty protein into your daily routine.

Before we dive into all things protein powder I have written some other posts that are fitness and food related that you might like to read.

Protein Powder Benefits for Women of All Ages

No matter our age, protein powder has benefits for our bodies. There are several types of powders out there to choose from. Many are formulated and marketed just to women. So many that it can be overwhelming. I will focus on a few reasons why it is good to use them, the most common types of powders, and how to use them. Protein shakes are probably the most common and popular, but there are many other ways to make use of them.

Personally, I have found that using protein powders in my daily routine makes it so that I get enough protein into my body daily. Each person has individual goals so the exact amount of protein that you need can vary. I do know that you don’t want to consume too much protein at any given meal. Our bodies can only process so much at a time. A good resource to check out to help you calculate the amount of protein that is good for your body is the Dietary Guidelines for Americans, 202-2025.

Why Use Protein Powders

First of all, most women are busy. We need things that are easy to grab and go so that we can get on with our day while nourishing our bodies. The last thing that we need to do is not eat. Each of our bodies is different and there may be several reasons to turn to protein powders for that serving of protein to keep us full of energy from sun up to sundown. Here are three reasons that many women turn to this convenient source of protein.

Weight Loss

Simple protein shakes are a great source of lean protein. Protein helps keep us full and fueled. Lean protein has been shown to help with weight loss.

Strength and Muscle Mass

One thing women like to have is lean muscle mass. The more muscle mass in our bodies, the more calories our bodies burn. Now, who doesn’t like that scenario? Protein powders are easily digestible and help aid in the building and repair of muscles in women who strength train.

Muscle Maintenance

Muscle maintenance is something we must be cognizant of as we age. It is just a fact of life that women lose muscle mass especially post-menopause. Ensuring we get enough protein is even more important and helps keep osteopenia and osteoporosis at bay. A post-workout protein shake is a great way to recover and refuel.

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How Often Should You Use Protein Powders or Drink Protein Shakes

How often you drink a protein shake depends upon how much protein you need to take in daily to keep your body running efficiently. Yes, you can drink more than one a day. I do.

They are an easy breakfast if you don’t like to eat a lot in the mornings, they are great as snacks between meals, and they are great for post workout. It is easy to mix it up because there are so many creative ways to drink them.

Most Common Types of Powders

There are so many protein powders in the marketplace. The powder that you choose is usually based upon your dietary preferences and health goals. Like with all foods that I consume I like them to taste good. A couple of things to keep in mind when you are shopping for protein powders is read the ingredient list. You want to make sure that they don’t sneak sugars into your powder. A good rule of thumb as with all foods, the fewer the ingredients, the better. So here are the most common types of protein powders and an example of each type.


Whey protein is a very popular type of protein. It is highly digestible milk-derived protein. Since it contains all of the essential amino acids that our bodies cannon produce on their own it is considered a complete protein. If you are lactose intolerant you may not want to use this type of powder.

Optimum Nutrition Gold Standard Whey protein has been around for years and is very popular. It comes in 11 different flavors so you can always have a variety to choose from.

Egg White

Egg whites are almost pure protein and low in calories. That is why body builders and fitness fanatics consume so many of them. This type of protein powder is considered a complete protein and is an excellent source of branched-chain amino acids which are know to help stimulate muscle growth.

Jay Robb egg white protein powders are know for their natural flavor systems. It comes in the basic flavors of strawberry, chocolate, vanilla, and unflavored. If you tolerate eggs, then this might be a good one to try.

Plant Based

Plant based protein powders are usually a mix of several sources. They can include some of these sources; pea, rice, quinoa, flax, chia. Mixing the types of protein helps to boost the nutritional value and flavor. You will have to read the label to see if the protein is considered to be a complete protein or not.

Over the years I have tried many different plant based protein powders. There are so many flavors and textures out there that you do have to try them to see what fits your needs. Here are some that I have tried and liked over the years.

Pea Protein

Pea protein is made from ground peas. It is a great source of vegan protein. For women who can’t tolerate or want to avoid animal proteins then this is a good option.

NOW Sports is a brand of supplements that I have used for years. It has been a while since I have used this pea protein, but I remember that it worked well in my shakes and smoothies.


Hemp protein powder is made from the seeds of the hemp plant. It is know for its rich, nutty flavor and is packed with lots of nutrients. It is a good source for omega-3 and omega-6 fatty acids.

Brown Rice

Brown rice protein is a good source of vegan protein. If you don’t tolerate dairy and are wanting to avoid animal products, then brown rice is a good option for you.

My Personal favorites and why

Until I came down with food intolerances several years ago, I used egg white and whey protein. Once I learned that I was sensitive to eggs, dairy, soy, and gluten I started using plant based protein powders. I tried several over the years and my favorite is PlantFusion. It tastes good to me, it mixes well, and I use it for baking regularly.

For my post workout protein, I use HumaPro. This is in my little cooler tote waiting for me after my workouts. I mix one scoop of powder with four ounces of grapefruit juice and ten ounces of water. What is great about Humapro is that each scoop is the perfect amount of protein for me and only 1 calorie. I keep the pineapple and the exotic peach mango in my pantry at all times.

How To Use Protein Powder, Not Just in Shakes/Smoothies

Yes, the easiest and probably most convenient way to use your favorite powder is to drink it as a shake. It can be as simple as water and powder mixed in a bottle or an elaborate smoothie with several ingredients. However, there are so many other ways that I sneak protein into my daily routine.

  • Smoothie bowls for breakfast. Even if the recipe doesn’t call it, add it. A favorite recipe.
  • Use protein powder in muffins or other baked goods. A favorite recipe.
  • Add it to your oatmeal or make overnight oats. This website has amazing oatmeal recipe ideas.
  • Make energy balls. These are great for on the go.
  • Make “hot chocolate” Use milk of choice, warm and then whisk in your chocolate protein powder. My favorite way to drink my protein in the winter. Such a treat.

Thanks so much for taking the time to read my blog. I appreciate every read, click, pin, and follow. In this post, I hope that I helped answer a few questions about protein powders and why as women we should include them in our diet.

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  1. I just got a new protein powder that I’m trying called XO Jacqui. I was intrigued because it’s made with us older women in mind.
    Admittedly, I wasn’t using protein powder much until I started following the Peachy Spoon on IG, and she puts it in many of her recipes. But it makes sense about needing more protein now.

    1. I have used it for at least one snack a day for years. I also use it post workout. Makes such a difference in helping us maintain our muscle mass which is so important as we age. Hope it becomes a good habit for you.

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