What is the best protein powder for women?
For the longest time, the protein supplement industry was dominated by hypermasculine branding. It was all about bulking and building muscle. Gym goers used protein powder to be like Arnold Schwartzenegger, and did not think twice about what was in it as long as it fed their biceps. That said, it eventually occurred to protein powder companies that their marketing was alienating a huge demographic, women. So what did protein powder companies do? They began to market protein powder for weight loss. Women looking to slim down and tone up began blending protein powder into their diets. It was at this point that an unfortunate dichotomy was born – protein powder for bodybuilding, or protein powder for weight loss.
Protein powder is not just for bodybuilders and swimsuit models.
This duality is problematic for a number of reasons. First of all, it ignores the many other reasons why one would use protein powder. Protein powder is just food. It can help you build muscle, lose weight, and everything in between. Endurance athletes, for example, use it to speed up muscle recovery. Bariatric surgery patients use it as part of the healing process. Vegans and vegetarians use it to meet their daily protein goals. The list goes on and on. In an attempt to appeal to a broader audience, the protein supplement industry neglected the less “sexy” uses of its products. As a result, many people think of protein powder as something used exclusively by bodybuilders and swimsuit models. This is too bad, because protein powder is for everyone.
Protein powder is just food.
The bodybuilding/weight loss duality is also problematic because it promotes unrealistic beauty standards. It encourages people to model themselves after ideals, and suggests that protein supplements are the best way to achieve the “perfect “ body. This could not be farther from the truth. Protein powder alone will not give you six pack abs, sorry. Anyone who tells you otherwise is probably just trying to sell you something. Believing that protein supplements are the secret to bigger biceps or a smaller waistline is a surefire path to disappointment;. Those who turn to supplements for immediate results are often the same people who find themselves grappling with low self-esteem and eating disorders. Protein powder can help you achieve your fitness goals, but not overnight, and not without healthy diet and exercise habits.
Again, protein powder is for everyone, including women. That said, in order to get the most out of it, you have to be honest with yourself about what it is, and what it is not. Protein powder is not a magic bullet, it is just food. You should not expect it to do anything more for you than normal food. Moreover, any type of protein powder can help you meet your protein goals, but not all protein powders are good for you. Here are a few of the top ingredients to avoid when buying protein powder.
Avoid food additives.
Most protein powders are full of food additives. Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a protein shake every day) and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain. This is because food additives are, generally speaking, hard to digest. They sit in your gut for longer than food should, which gives your gut bacteria more time to eat. As they eat, these bacteria produce gas, which causes bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon), which can lead to constipation.
In the long term, food additives can disrupt regulatory pathways in the intestine, which can result in the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders. Artificial sweeteners are among the most harmful additives in the long term as they alter the composition of your gut microbiota (the collection of microorganisms that help you digest food). This can lead to serious, chronic GI problems and widespread inflammation. Some sweeteners, especially sugar alcohols like xylitol, are also poorly absorbed by the gut (meaning they feed those hungry gut bacteria) and cause diarrhea because they draw water into your intestine. Now you finally have something to blame for those post-protein shake trips to the bathroom!
Here is a list of the most common food additives in protein powder:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, they are the ingredients that you cannot pronounce. Food additives are not the only thing to look out for when buying protein powder for women, however. There are several other ingredients that can upset your stomach.
egg whites, coconut, cocoa, monk fruit
Protein Matrix Comprised of (Whey Protein Concentrate, Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain.
*This is the actual ingredient list of one of the best-selling protein powders in the United States.
Dairy-based proteins like whey and casein, which are byproducts of cheese and yogurt production, are known to cause digestive issues, especially for people with lactose intolerance and irritable bowel syndrome (IBS). Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. It follows that you may be lactose intolerant or have IBS and not even know it. Irritable bowel syndrome (IBS) is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the bacteria in your gut, which produce gas.
Avoid protein concentrates and isolates.
Finding an additive-free, dairy-free protein powder is hard. Finding an additive-free, dairy-free protein powder made with real foods is next to impossible. Why? Most protein powders are made with protein concentrates and isolates, foods stripped of everything but the protein. They are listed on the ingredient list as “pea protein,” for example, as opposed to “peas.” We will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming protein powder. Sometimes, manufacturers use chemical solvents like hexane to isolate (separate) the protein from the food. This means that what you end up putting into your body looks nothing like real food. The problem with ingredients that look nothing like real food is that they are hard to digest; your gut always prefers the real thing, not some heavily-processed imitation.
Instead of protein concentrates or isolates, we use egg whites and almonds. Egg whites are simply pasteurized and dried before becoming protein powder. Almonds are just roasted, pressed, and ground. Minimally-processed ingredients like these are an easy to digest, gut-friendly alternative to protein concentrates and isolates.
Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for people with sensitive stomachs. Egg whites are low in fiber, low-FODMAP, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein than with any other type of protein.
If you cannot eat eggs, try our almond protein powder. Unlike protein concentrates or isolates, almonds contain lots of healthy fats, fiber, and other nutrients like calcium and vitamin E. We prefer almonds to other minimally-processed plant protein sources because they are more gut-friendly. Research suggests that almonds can improve the diversity and composition of the gut microbiome. Research also suggests that almonds possess prebiotic properties, meaning they stimulate the growth of healthy bacteria in the gut.
“I just finished my first bag and ordered 2 more! I Iove this stuff! I have IBS and every protein powder hurts my stomach…except drink wholesome!”
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.