What Does Protein Powder Actually Do, And How Do I Use It?
As in the name, protein powder provides you with proteins that your body needs in order to keep you up and running. Whether you are looking to lose weight, add the added nutrients to your diet, or looking to add more muscle mass, then you may want to consider supplementing your diet and exercise with protein powder.
Quick Look at Our Top Picks
Garden of Life Organic Meal Replacement
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OPTIMUM NUTRITION GOLD STANDARD 100% Whey Protein Powder
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SunWarrior, Warrior Blend Plant-Based Complete Protein
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Orgain Organic Plant Based Protein Powder
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Paleo Protein Egg White Powder
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Occasionally women shy away from exercising with weights, and taking protein supplements because they fear looking masculine. This does not have to be the case, as working out with weights helps to tone your body and while you are using your muscles they need to be properly nourished with proteins and amino acids.
Protein powder is relatively simple and versatile to use meaning that you can mix the powder with most any liquids, or even yogurt. Protein powder comes in a few different flavors including chocolate and vanilla.
When you purchase the supplement you will usually find a small scoop inside the container, sometimes it is buried in the powder. Generally you can measure out between one and two scoops of powder either directly into a liquid, or into a cup and pour the liquid over the top.
To use the powder effectively, you should read the directions for the specific brand you have brought. You should also read the directions to know approximately how much of a liquid to mix with the powder to have a healthy ratio for your body.
You can mix it in with your coffee or yogurt or shake it in a bottle with milk or water. You can take this mixture with you on the go and drink it before or after your workout.
There are a lot of types of protein powders, how do I choose the one that is right for me?
You want to choose protein powders that are made with the least possible amount of ingredients. You do not want to use highly-processed powders or extremely artificial additives for your powder because these add unnecessary things to your diet when all you are really seeking is more protein.
You will need to decide if you would like complete or incomplete proteins as part of your powder. Complete proteins contain all of the nine essential amino acids that our bodies need to function properly, however if the proteins contain only some of the acids then it is called an incomplete protein.
The next thing to consider is that your protein powder will come with your choice of flavor. You can try a few powders to test out how you like the different flavors, but if you want a more neutral flavor you should stick with vanilla.
To choose the optimal protein powder for you, your diet is very important and will dictate your choice on what the protein is made of. You should start by deciding if you want to go with a plant-based or animal-based powder.
Protein powders are made out of many different sources of protein, and while some need protein just to add more muscle, others are choosing protein powder as an alternative to eating meat, eggs and dairy products. Because some choose a vegan lifestyle, or else are avoiding lactose or eggs, it is important to know what eat type of protein is made of.
You may be surprised to know just how many different plants not only provide an ample amount of protein but are also used to make protein powders. You may also be interested to know that while some protein powders take protein from milk, they can also come from eggs or animals themselves.
Sometimes the names sound simple but perhaps you do not actually know what it means or what it contains. Here is a list of different types of protein powders that are on the market today and what they are made from:
- Whey protein
Whey protein is probably the one you have hear the most about because it is the most popular on the market. Not all powders contain the complete set of nine amino acids, which makes them incomplete proteins while whey is by itself a complete protein.
It is a milk-based product that contains all of the amino acids that your body needs. Naturally, those who are vegan may not find that this is the best option for them, however for those who do not have lactose intolerances, allergies or are not vegan it is a great complete protein that will help to build lean muscle and shed a few pounds.
- Egg protein
Of course you know that eating eggs provides your body with an ample amount of protein, so it is no wonder that protein powder can also be made from egg whites. Egg whites themselves are packed with protein, and protein is almost the entirety of the makeup of egg whites.
This type of protein also contains chained amino acids, and is a complete protein. It is dairy-free and highly absorbent, not to mention low-carb. While all protein powder has its own specific taste to it, egg-white protein has a milder one.
This means it will be easier to add to your smoothies, drinks and yogurt without detecting a big change in the flavor.
- Soy protein
Another great alternative for those who are going dairy-free is soy protein powder. Soy protein is also complete and contains all nine of the essential amino acids for your body.
The soy protein is isolated from soybean plants and then used in a protein powder. Many consumers who choose to live dairy free lifestyles have opted into soy products already including soy milk, and tofu, because the plant is rich in nutrients.
- Pea protein
This protein powder came onto the market to be a healthy alternative for vegans and those who do not consume dairy products or else prefer a plant based product. Pea protein is a powder made from dried, crushed peas.
Pea protein powder has been proven to control hunger and to keep your appetite in check. Pea protein powder is a natural, hypoallergenic, plant-based source of protein.
Collagen is not necessarily the protein for everyone as it is not vegan and is made from animals. Collagen protein is made by extracting protein from the skin and even the bones of animal or else by taking it from the scales of fish.
The collagen protein is a high source of protein and when made into a protein powder supplement the serving are usually more than 18 grams of protein. Collagen protein powder is typically quick to dissolve and does not leave chunky bits in your protein shakes.
- Rice protein
Yet another vegan protein powder option is the rice protein powder. It is made from brown rice that you already know is healthy for your body and is hypoallergenic so it is compatible with most diets.
The downside of brown rice protein is that it is not a complete protein as all of the essential amino acids are not included. This is a plus for women who have a hard time handling added protein supplements, because you can still take the supplement and create lean muscle mass without becoming sick from too much intake.
Considerations for choosing protein powders for this list
- High protein content is one of the main things that have been considered to be included in this list. Regardless of whether you prefer complete or incomplete proteins, if you are adding a protein supplement to your diet then it needs to be high in protein content per serving.
- Low sugar content is important for choosing the right protein powders because sugar is almost counteractive when it comes to taking supplements. Because we generally take supplements, especially protein supplements due to the fact that we want to either cut weight, or gain muscle, or both, adding in extra grams of sugar is not only unnecessary but not helping you to shed weight and become healthier.
- Minimal Ingredients in your protein powder is good for you because it means you are getting what you do want and need out of the supplement and nothing that you do not want. The point of taking a powder supplement is to provide your body with something that it is lacking, or needs more of, therefore we prefer to show only products that are made with ingredients that your body actually needs and nothing extra.
- Naturally and/or organically produced protein powders are high on the list of importance because your body does not need to process through extra chemicals in your diet such as artificial flavor sweeteners. While having a good taste is pleasant, it can and should be produced without adding in harsh chemicals that do not help your body.
Top 10 protein powders for women
You have been searching for a way to make your lifestyle more healthy and to improve your weight and waistline. This list is complete with the information to help you make a proper decision.
Decide for yourself which considerations to take for your overall wellbeing. Whether you choose plant-based, or animal-based, complete or incomplete proteins, you need to be making the decision based on what is good for your body, not solely based on what you have heard from others.
Review the list that has been crafted perfectly for a woman like you. Now you can get to trying the powders out for yourself and get your fitness level on track.