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Choose from These Protein Powders My Lady!

Protein Powder for Women

Various studies tell us that women need as much protein as men do. The myths that state protein can make women bulky, cause weight gain, affect the digestive system, etc. etc. have been busted time and again.

While protein-rich foods like hard-boiled eggs and baked chicken breasts are an ideal option, incorporating them into your busy schedule at regular intervals is often impossible. Here protein powders come to rescue.

Extremely handy and flavorful, one scoop of these supplements can provide an ideal dose of proteins, vital nutrients, and vitamins. Also, regular consumption of these protein supplements will help you reduce belly fat, get a toned body, boost your mood and keep you happy and pretty!

Protein facts you need to know

  1. Protein powders are highly recommended when it comes to building muscle, curbing the appetite, and as part of a weight management program.
  2. Different types of protein powders work differently. You need to select one keeping your goal in mind.
  3. Though Whey concentrate is the cheapest form of whey protein powder, it is least pure and contains more fats and carbs when compared to whey isolates.
  4. Whey isolate should ideally be consumed during the day as part of a muscle building or weight management program.
  5. Casein protein powders are great for muscle building and should be ingested before bed.
  6. For plant-based protein powders, choose rice and pea proteins.

How can women choose protein powder?

Dear ladies, if you are trying to shed off some weight, or simply put on lean muscle mass, then it is imperative that you consume enough protein. If you are unable to consume a protein-rich diet daily, then opt for protein supplements or shakes.

While choosing a protein powder remember that not all proteins are created equal. Some have low levels of carbs and fats, while some have higher levels. So, choose the one that aligns with your goals. Understand what its made up of, different sources, processes and methods, level of quality and purity. Don’t get carried away by fancy ingredient names. You must know thoroughly what you are about to consume.

Types of protein powders to choose from

Whey Protein

Benefits of Whey Protein:

  1. Repairs muscles quickly
  2. An average scoop size of 30 grams provides 25 grams of protein.

Whey is the most renowned and consumed protein powder in the market. For women, it has been proven to be most useful when it comes to building lean muscle. Whey provides an ideal array and proportion of amino acids and BCAASs that help in fat loss, muscle recovery and growth.

Whey concentrate is the most cost-effective protein powder, but it contains a considerably significant amount of fats and carbohydrates. This lack of purity and high levels of fats make it unsuitable for weight management.

When compared to Whey Concentrate, Whey Isolate is pure and helps in toning the body, building lean muscle mass and weight and appetite control. Also, Whey isolates have a higher percentage of protein as an isolate is upwards of 90% protein by weight.

Whey Isolates are considered as the purest form of protein powders. Whey isolates are processed into smaller particles by breaking larger proteins so that the amino acids can be absorbed faster by the body than any other forms of whey. This helps the muscles to get into the anabolic state faster.

On the whole, Whey proteins can help in fighting cancer and aid body’s immunity due to which it can produce disease-fighting antioxidants.

Casein Protein

Benefits of Casein Protein:

  1. Builds muscle while you are sleeping
  2. Provides 15 to 20 gms of protein per scoop.*

Casein is derived during the cheese-making process. It is also a complete protein. This type of protein is digested slowly due to which it stimulates the muscle growth and whole-body protein balance during overnight recovery. But casein has a lower biological value than whey, viz. a lower percentage of protein is absorbed out of the total protein ingested. Casein is ideal for women looking to maintain lean muscle tissue. Since it is a slow release protein, it can help you feel fuller for a long time, thereby supporting weight-loss regimen by helping you consume fewer calories. Not only this, but Casein is also high in glutamine – an amino acid that boosts immunity.

Soy Protein

Benefits of Soy Protein:

  1. Ideal for women
  2. Provides 20 to 25 grams of protein per scoop.*

Soy Protein is a popular vegetarian protein source. Though you might have studied that when compared to Whey Soy is inferior in strength gains, the differences are minimal for a healthy woman. Various studies have revealed that Soy isoflavones combat menopausal symptoms and reduce breast cancer risk. They can also lower cholesterol levels and improve cardiovascular health.

Remember that Soy Protein acts differently for both Men and Women. For men, soy might decrease the testosterone levels, while for women there are minimal evidence that report affected hormonal levels.

Brown Rice Protein

Benefits of Brown Rice Protein:

  1. Easily digestible
  2. Provides 15 grams of protein per scoop.*

Brown Rice Protein Powder is extracted from the rice seed without the use of chemicals. It lacks lysine – one of the essential amino acids which help in managing triglycerides (a form of body fat) and is vital for hormone production and bone growth. You can pair it with milk or soy and complete the protein powder.

Studies have shown that rice protein consumption is potent in modifying body’s fat metabolism and improving both weight and composition. Rice protein consumption is also proven to have little difference than whey consumption in relation to resistance training.

If you feel bloated after consuming animal-based powders, like whey and casein, then go for Brown Rice Protein as it is hypoallergenic and easily absorbed. These properties make it great for lactose intolerant people or the ones with a sensitive stomach.

Hemp Protein

Benefits of Hemp Protein:

  1. Ideal for vegans
  2. Provides 10 grams of protein per scoop.*

People who follow a vegetarian or Vegan diet, Hemp protein offers the inflammation-fighting power of essential fatty acids. For your training, the omega-3s in hemp aid post-workout muscle recovery. Whole hemp seeds contain about 25% of a highly digestible protein. However, the amino acid profile is incomplete, but eating a daily mix of beans, legumes, and grains may provide all the essential aminos to the body.

Not only this, fiber in Hemp seeds helps in maintaining healthy cholesterol levels, and the anti-inflammatory omega-3s boost memory, focus, and concentration.

Try all protein powder types so that you know what suits you the best. Remember that protein will show best results only when combined with proper diet and exercise regimen.

Interesting ways of incorporating protein in the diet

  1. Breakfast: Blend a scoop of hemp or soy powder into your oatmeal.
  2. Pre Workout: Quickly stir some whey protein into coffee as you prepare for your workout.
  3. Post Workout: Choose whey for quick muscle repair (skip if you are Vegan).
  4. Bedtime / Meal replacement: Take casein protein in a cup of nonfat milk.

Protein Facts

  1. Skim milk powder provides both whey and casein. Plus, it is not expensive.
  2. Our bodies can metabolize 30 Grams of protein/meal at one time. Taking it in excess won’t boost muscle gains.
  3. Brown rice protein is gluten free and a rich source of energy-boosting vitamins.

Let us know which type of protein suits you the most.


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