Best protein powder for women 2024: Boost your protein intake with female-friendly supplements

Looking for the best protein powder for women? Testosterone-oozing packaging and carbohydrate-heavy formulas may be a hard sell to female exercisers. However, long gone are the days when sports supplements were a male-dominated market. Many brands are now offering products that are more in line with female needs and preferences.

Protein is critical to exercise performance. Whether you run marathons, lift weights or practice yoga, this essential nutrient will keep your muscles healthy and nourished. But the benefits of protein go far beyond muscle tissue repair. It maintains good skin health, supports immunity and keeps metabolism firing on all cylinders. Furthermore, some benefits of protein apply specifically to women. For example, this nutrient is involved in building and shedding the lining of the womb. Not to mention, protein is particularly important when you are pregnant or breastfeeding.

However, it is not easy to stay on top of the daily protein requirements. Many women cite lack of time as the main culprit behind their struggles with following a balanced diet. 

As Sophie Medlin, a consultant dietician and director of CityDieticians, told Live Science:  “In my clinical practice, what I find is that women often have a low protein breakfast and then not enough protein at lunch time to keep them full for the afternoon. This can lead to snacking later.” 

But that’s where protein powders can come in handy. No matter how busy life gets, they provide an easy and convenient way to top up the protein intake. Unlike our general guide to the best protein powder, this guide contains products specifically tailored for women. From digestive-friendly options to metabolism-supporting ingredients, read on for our tried and tested round-up.

The best protein powder for women, overall

If you’re worried that adding protein powder to your diet will make you ‘bulky’, Innermost’s The Lean Protein could be a great option to set your mind at ease. This particular product is crafted for those looking to slim down, and contains ingredients to support fat metabolism. It is also formulated to reduce cravings and maintain energy levels.

A single serving of The Lean Protein contains an impressive 29g of protein and 1g of inulin (a type of dietary fiber). It also contains 750mg Acetyl L-Carnitine, a non-essential amino acid necessary for transporting fat to the body’s power-generating mitochondria. Without it, we wouldn’t be able to use fat effectively as a source of energy. Other ingredients include 500mg Pomegranates, 500mg Yerba Mate and 250g Bilberries. All of these ingredients have been linked to weight management and improved glucose control.

Innermost The Lean Protein is suitable for vegetarians, as well as being GMO free, gluten free, soy free, halal and low sugar. Overall, it’s one of the best protein powders we’ve tasted. There’s no artificial taste, it’s creamy and it blends extremely well.

The best budget protein powder for women

MyProtein’s Impact Whey Protein is certified by Labdoor, the independent supplement testing company, for quality and value. Available in 0.55 lb, 2.2 lb, 5.5 lb and 11 lb bags, and frequently discounted on the MyProtein website, it’s one of the most wallet-friendly items in our round-up.

Bear in mind that the powder is made from whey concentrate, rather than isolate, which tends to have a slightly lower protein content (up to 80% protein by weight, compared with 90% from isolate) and slightly higher amounts of carbohydrates and fats. It can also be slightly harder to digest than whey isolate. Having said this, at just 3g of carbohydrate per 25g serving, MyProtein Impact Whey is pretty on par with most of the whey isolates in this guide. It also includes 3.6g of glutamine and all the essential amino acids, including 4.5g of BCAAs.

Impact Whey Isolate does contain natural and artificial flavoring, as well as sweeteners. However, we found it holds its own with water or milk, and there are a huge array of flavors to choose from. Our favorites include strawberry, chocolate brownie and sticky toffee pudding, but it's worth buying a few smaller packets to find  one you like.

The best protein powder for women, for healthy hair, skin and nails

If you’re looking to support skin, hair and nail health, you might want to opt for a collagen supplement over a whey or plant-based protein powder. In this case, Vital Proteins’ Collagen Peptides provides 20g collagen per serving, as well as 80mg hyaluronic acid and 100% of your daily value of vitamin C. 

So what is collagen good for? According to a meta-analysis published in the International Journal of Dermatology, hydrolyzed collagen supplementation could support skin hydration, elasticity and wrinkles. These findings were consistent across 19 different studies. 

Vital Proteins claims the powder can dissolve in hot or cold liquids, including coffee and smoothies. We found it worked really well in hot beverages, but there was definitely an odd taste if we just mixed it with cold water, despite it being ‘unflavored’. You also need to give it a good stir if you're using it in hot drinks to make sure it doesn't come clumpy. But rest assured, it does dissolve completely. 

Being made from bovine hide collagen peptides, this powder is unsuitable for vegetarians, although Vital Proteins do offer a marine collagen alternative if you’re pescatarian. However, a draw is that it’s available in 5 oz, 9.33 oz, 20 oz containers, as well as portable stick pack versions that are easy to take on holiday or to work.

The best protein powder for women, to use in smoothies

If you’re after a clean, plant-based protein powder that’s free from ingredients you can’t pronounce, then Vega Protein Made Simple is a great option. The powder contains just five ingredients: pea protein, organic cane sugar, coconut cream powder, natural flavors and sea salt. 

Despite containing real sugar, the flavor isn’t too sweet or sickly. We tried out the dark chocolate flavor, and although it wasn’t quite as rich as we would have liked, it was really natural tasting and the mixability was fantastic, both with liquid and stirred into oatmeal. But we think this protein really excels when added to smoothies. Try blending it up with a cup of almond milk, half a banana and a few ice cubes.

Admittedly, the protein content per serving isn’t as high as other brands, at just 15g per serving. However, you could add an extra half scoop if you wanted a bigger protein hit. There’s so much to like about this simplistic powder, but it’s frustrating that most retailers only sell it in 9.2 ounce containers (10 servings). However, the vanilla and chocolate flavor are available in XL tubs, which will last you 38-39 servings. If you prefer the strawberry banana or caramel toffee flavors, however, you’ll have to settle for the smaller container.

The best gut-friendly protein powder for women

Featuring 22 raw and organic sprouts, Garden of Life Raw Organic Protein Powder is a great source of complete protein, including all the essential amino acids your body needs to build lean muscle. 

Not only this, it contains gut-friendly probiotics and digestive enzymes, which break down our food into nutrients so our bodies can absorb them. This makes it a great choice for women with IBS or gut problems. It also contains vitamins A, D (400IU), E and K to support immune health, as well as calcium, zinc and selenium – so you’re definitely getting extra bells and whistles with this premium quality product.

We tested the vanilla chai flavor. The powder is quite dense, but this is unsurprising given its made from plant-based protein sources. We really enjoyed it stirred into a morning bowl of oatmeal, although it does make it incredibly thick, so it’s worth adding it in before your oatmeal has thickened too much on its own. It can be a little bit chalky if you don’t mix it well, so make sure you have the best protein shaker on hand if you like a liquid shake.

The best premium protein powder for women

If it’s a super high-protein, low-carb powder for women you’re after, you can’t find a much better macronutrient ratio than Transparent Lab’s 100% Grass-fed protein. It packs in an impressive 28g per 32g serving, whilst containing less than 1g carbohydrate.

The whey protein isolate is also made from grass-fed dairy cattle that aren’t treated with growth or steroid hormones. The result? A clean protein powder with minimal lactose that’s easy on the stomach. It’s also free from artificial sweeteners, preservatives and coloring, plus gluten-free and non-GMO.

The texture is super fine, which means there’s no grittiness or unpleasant, bitter aftertaste. Some users note that it can get quite foamy, but we didn’t find this to be an issue with the cinnamon french toast flavor we tested. In fact, it held its own when mixed with water, and we found the flavor moreish, without being sickly sweet.

Best for quality ingredients

The Thorne VeganPro Complex All-In-One Shake offers a nutrient-rich formula free of gluten, dairy, soy and other major allergens, making it a perfect choice for busy women and those with food sensitivities.

Two scoops of this protein powder contain 20 grams of complete protein made out of fermented pea, rice and chia seeds — a combination of ingredients that provides all essential amino acids while being easy on the stomach. In addition, one serving of the VeganPro Complex All-in-One Shake packs 6g of fiber, 200 milligrams of omega-3 fatty acids, and a host of vitamins and minerals, as well as a proprietary blend of medicinal mushrooms.

Studies have shown that medicinal mushrooms, such as Reishi and Lion’s mane, may help boost metabolism, enhance immune function and counteract some of the detrimental effects of stress on the body. However, it needs to be stressed that these are preliminary findings and more long-term clinical trials are needed to fully understand the health effects of medicinal mushrooms, according to a 2023 review published in the journal Molecules.

The Thorne VeganPro Complex All-In-One Shake is not only packed to the brim with functional ingredients, it tastes good, too. Both chocolate and vanilla flavors are rich and pleasant without being overly sweet, and neither flavor leaves the chalky aftertaste often experienced with other pea-based protein supplements. The powder mixes well with both water and milk, producing a smooth, velvety texture with no lumps or sticky residue. 

On the downside, the VeganPro Complex All-In-One Shake is relatively expensive, given that one tub of the powder contains only 15 servings. It is also high in carbohydrates, so it may not be suitable for women on low-carb diets. Lastly, those with a sweet tooth may find this protein powder too bland. 

Best low-cal, low-carb combination

Ritual is a female-led brand with women's health at its heart. All of its products  — which include pregnancy, gut and skin supplements, probiotics, and multivitamins designed specifically for women — are made using only traceable ingredients of exceptional purity. When it comes to quality and eco-credentials, Ritual products are hard to top — and their Daily Shake 18+ is no different.

Lastly, the Daily Shake 18+ is also enriched with 150 milligrams of choline, a nutrient essential for proper functioning of the liver, brain and muscle tissue. And according to a 2010 study published in the The American Journal of Clinical Nutrition, dietary choline requirements of women tend to increase after undergoing menopause.

However, the Daily Shake 18+ comes with some major drawbacks. To start with, this protein powder comes in just one packaging size and it is only available in one flavor. Also, the Daily Shake 18+ did not perform well in our at-home tests. Although the powder mixed well and left no clumps, we did not like how it tasted. The hints of vanilla and caramel were barely detectable, and the powder itself seemed overly sweet. 

Moreover, we were disappointed by its impractical packaging. The bag often did not reseal properly, and its narrow design made the contents of the pack hard to reach. Lastly, the Daily Shake 18+ is on an expensive side.

Best BCAAs for women

The Thorne Amino Complex is not technically a protein powder, but it will help you top up your protein intake with branched-chain amino acids (BCAAs), such as valine, leucine and isoleucine — and this can be particularly beneficial for women following a plant-based diet. 

Studies have shown that these essential nutrients may boost your exercise performance, promote post-exercise recovery and even improve your body composition, according to a 2022 review published in the journal Nutrients. However, plant foods tend to fall short of providing enough BCAAs, leaving vegan women more prone to slow muscle gain and soreness.     

The Thorne Amino Complex provides a significant dose of well-balanced amino acids in the form of a light, clear drink. It does not contain gluten, dairy, soy or other major allergens, as well as sugar or artificial sweeteners and colors. We liked that the powder dissolved very well, and did not leave much residue typical of other BCAAs supplements. 

However, the Thorne Amino Acid Complex did not score high in our taste test. True, anybody who drinks BCAAs supplements knows not to expect much of an actual flavor, but this product is falling way behind its competitors. Both of the flavors tasted overly artificial and excessively sweet, and both left a lingering, unpleasant stevia aftertaste. 

We also did not like its packaging. The tub may be quite small, but it is bulky and rather impractical — you have to unscrew an entire lid to get a tiny bit of the product. As a result, the Thorne Amino Acid Complex may prove too big for many gym bags.

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Sophie Medlin

Sophie Medlin a consultant dietitian and the Chair for the British Dietetic Association for London. Sophie has expertise in gastrointestinal and colorectal health. For this piece, she offers advice on what to look for in the best protein powder for women.