Home/Blog/Best Protein Powders for Women

Best Protein Powders for Women

By Ethan Boldt

February 5, 2025

Protein powders can play an important role in women’s health. While most women get adequate amounts of carbohydrates and fat in their diet, they can often fall short with their protein requirements, especially as they get older. Protein powders are an easy way to make up for that shortfall, plus they can offer additional benefits.

For example, ideally women are getting 20 to 30 grams of protein per meal but often come up short. A recent USDA survey revealed that while women aged 20 to 49 get 42 percent of their daily protein at dinner, only 17 percent get adequate protein at breakfast time. (See our article on high-protein breakfasts.)

Did you know that it’s important to eat protein throughout the day because unlike carbs and fat, your body doesn’t store protein? Therefore, you need to ideally get protein in at your meal times as well as snacks. One big protein meal will not be enough.

In addition, not consuming enough protein often occurs because carbs and fats are so easy to come by in one’s diet. Whereas protein foods and supplements are not as common and typically require more planning to integrate into the day’s meals and snacks.

Let’s dig in on how much protein women need, the female-related benefits, protein powder factors to consider and then the best protein powders for women.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

How much protein do women need?

Many women (and men) don’t understand how much protein they need, and it can vary from person to person. For example, the recommended daily protein intake for adult women is 0.8 grams per kilogram of body weight (or 0.36 grams per pound). But this guideline is typically aimed at sedentary individuals and represents the minimum amount of protein needed daily to support overall health.

Instead, for active individuals (those who engage in regular physical activity or exercise), protein needs are higher to support normal muscle repair and growth. The range typically recommended for active individuals is 1.2 to 2.2 grams of protein per kilogram of body weight, or about 0.54 to 1 gram per pound. Also older adults may benefit from slightly higher protein intake to keep up with normal age-related impacts on muscles and bones.

Benefits of protein for women

• Helps with lean muscle strength, growth and repair, including helping the muscles recover from exercise.

• Assists in preservation of lean mass during weight loss, in addition to a healthy reduced-calorie diet and lifestyle, including regular exercise. (Whey protein is particularly helpful in this regard.)

• Increases thermogenesis (energy expenditure from digesting foods that supports a healthy metabolism).

• Takes longer to break down by the body than carbohydrate, so it's a long-lasting energy source.

• Similarly, encourages healthy weight management (in addition to a healthy diet and lifestyle, including regular exercise), including helping to reduce hunger pangs and food cravings.

• Helps women maintain bone health as they age, as bones are made up of around 50 percent protein. Protein also supports the normal production of the hormone that helps form bone.

Protein powder factors to consider

Before choosing a protein powder supplement that works for your lifestyle and goals, it’s important to understand what type of protein, health interest, dietary restrictions, protein and other nutrients per serving, flavors, and quality are available.

1. Protein source

Most protein powders are animal-based, such as whey, casein, collagen, bone broth and egg white protein. Animal-based protein powders contain all nine essential amino acids.

While both casein and whey contain branched-chain amino acids, whey typically has a higher percentage and thus increases protein synthesis at a faster rate. Whey also is often more rapidly digested, in part because it has greater solubility.

There are three types of whey protein. Whey protein concentrate is considered the best and least processed form and retains the health-promoting nutrients naturally found in whey. With low levels of fat and bioactive compounds in the form of lactose, it’s also a more satisfying tasting whey protein.

Whey protein isolate is more heavily processed. The proteins are often denatured due to manufacturing, which can make isolate hard to digest and even less effective.

Whey protein hydrolysate is when larger proteins are broken down into smaller, supposedly more digestible proteins that can be absorbed more rapidly. However, it’s the most processed whey protein and features the most denatured proteins.

Collagen protein powder, also called collagen peptides powder, is a supplement made from dried and hydrolyzed collagen, a type of complex protein found in certain animal parts. While some collagen protein supplements are sourced from one or two food sources (featuring fewer collagen types), Multi Collagen Protein features 10 types of collagen from four food sources.

Plant-based protein powders also exist for the vegan or vegetarian market. They include pea, hemp, soy, rice and seed-based powders. They may also be a blend of plant-based ingredients.

2. Health interest

A list of benefits is often touted by most protein powders, and it can change quite a bit based on what protein powder you choose. As you’ll see below, certain protein powders claim to assist with fat loss and lean muscle gain while others may help with joint, skin and hair health. Some may even help with hydration.

3. Protein, calories and other nutrients per serving

Most women considering a protein powder supplement want meaningful amounts of protein, such as 20 grams of protein per serving, but also want to know what other nutrients are present or not. The number of calories, plus the quantity of carbohydrates (including fiber and sugar) and fat is also important for most consumers.

4. Flavors

Flavor plays a serious role in our protein powder decision. Certain protein powders may taste too chalky, not sweet enough or too sweet. They may have an overwhelming pea protein taste or don’t mix that well with your favorite smoothie.

Maybe you prefer a simple flavor like vanilla or chocolate, but certain protein powders offer some unique flavors that you may find compelling.

5. Dietary restrictions

Do you follow a low-carb, keto, dairy-free, vegan or other specific diet? If so, it’s likely only certain protein powders will fit into your dietary plan. You also may want to avoid protein powders that include soy or grains.

6. Quality

Lastly, how is the protein powder made? How are the ingredients sourced? Are special formulas used? Do they include certain ingredients (like probiotics and vitamin C) to promote nutrient absorption? What is the reputation of the company? These are very important factors for most consumers and also will be reflected in the price, as the more extra features, the more premium the product.

Best protein powders for women

1. Whey Protein

Numerous studies indicate that whey protein can help promote gains in lean muscle mass, especially when paired with strength training. Whey also stimulates more muscle synthesis than casein or soy protein products. Impressively, studies show that whey protein can help individuals maintain muscle mass even when under calorie restriction plus promote healthy, strong muscles as one ages.

Ancient Nutrition’s Whey Protein combines high-quality whey protein, with added organic regenerative A2/A2 milk protein and clinically studied eggshell membrane collagen into one supplement. This milk protein is sourced from cows on regeneratively farmed soil and is a nutrient-filled superfood packed with amino acids and protein. A2/A2 milk is sourced from cows bred to eliminate the A1 protein, and A2/A2 milk is a great option for those who want to avoid regular milk, as it’s easier to digest.

Ancient Nutrition’s Whey Protein offers the best of both worlds. It provides a comprehensive protein source with grassfed whey protein concentrate and added A2/A2 milk protein that supports muscle maintenance, strength building, digestive comfort and muscle recovery, making it an ideal choice for an active and balanced lifestyle. Plus, with clinically studied eggshell membrane collagen, Whey Protein can help promote joint health and improve mobility (with the added benefits of improving skin appearance and hair health).

• Protein sources: Grass-fed whey protein concentrate, with added organic regenerative A2/A2 nonfat milk protein concentrate, and eggshell membrane collagen

• Health interest: Builds strength (in addition to a healthy diet and lifestyle, including regular exercise)†, increases lean muscle mass, supports recovery after exercise†, supports healthy joints†, helps reduce joint discomfort†, promotes satiety, supports healthy body composition†, helps improve joint recovery†, helps promote healthy joint mobility†, improves skin appearance and skin health†, reduces appearance of crow’s feet after four weeks†, promotes healthy skin†, supports healthy hair growth

• Protein and other nutrients per serving: 23 grams of protein, 120 calories, 2 grams of fat, 3 grams of carbohydrates, 2 grams of sugar

• Flavors: Vanilla bean, milk chocolate, chocolate peanut butter

• Dietary restrictions: Gluten-free, made without soy, made without nuts, keto friendly, Paleo friendly

• Quality: Grass-fed, raised without hormones, raised without antibiotics, BPA-free, raised without rBST

2. Whey Protein + Fat Loss†* Blend

Featuring the same whey protein as Ancient Nutrition’s Whey Protein but without any added collagen, this supplement is designed to help you look and feel your best. Whey Protein + Fat Loss* Blend is formulated with grass-fed whey protein, with added organic regenerative A2/A2 milk protein and a science-backed superfood Fat Loss* Blend.

This blend features clinically studied ashwagandha and cinnamon. This unique combination simultaneously promotes fat loss†*, burns calories†* and increases your metabolism†*, making it an ideal choice for those aiming to achieve and maintain a lean body composition†*. It’s the perfect add-on to your diet and exercise routine.

• Protein sources: Grass-fed whey protein concentrate, organic regenerative A2/A2 nonfat milk protein concentrate

• Health interest: Promotes healthy weight management†*, reduced body fat percentage†*, burns calories and increases metabolism†*, supports healthy, lean body composition†*, increased muscle mass and strength†*; promotes reduced body weight†*, helps promote athletic performance†, supports a healthy appetite†, supports muscle repair following exercise†, helps promote a healthy response to stress†, helps alleviate the effects of stress and tension†, reduced serum concentration of cortisol†, boosts energy and reduces fatigue†, helps promote more restful sleep†, helps promote mental clarity and concentration†, supports healthy energy†, helps reduce stress-induced food cravings†, supports healthy hormones†, supports healthy testosterone levels†, increased DHEA-S levels†, supports healthy cognition†, improves quality of sleep†, promotes mental alertness†, promotes cardiorespiratory endurance and recovery†

• Protein and other nutrients per serving: 23 grams of protein, 130 calories, 2 grams of fat, 2 grams of carbohydrates, 2 grams of sugar

• Flavors: Vanilla cinnamon

• Dietary restrictions: Made without soy, made without nuts, keto friendly, Paleo friendly

• Quality: Grass-fed, raised without hormones, raised without antibiotics, BPA-free, raised without rBST

*In addition to a reduced-calorie diet and a healthy lifestyle, including regular exercise.

3. Bone Broth Protein

Bone broth is made by simmering different parts of animals, including bones and connective tissues, into a nutrient-boosted broth, which can then be dehydrated and concentrated into a protein powder.

Bone Broth Protein is a nourishing, concentrated bone broth that contains roughly three times as much protein as homemade broth and makes it easy to get healthy gut, joint and inflammation. With collagen, glucosamine, chondroitin and hyaluronic acid and 19 amino acids, it offers support for your hair, skin and nails, too.

• Protein sources: Chicken bone broth protein concentrate, beef bone broth protein concentrate

• Health interest: Supports joint health and reduces joint discomfort, supports a healthy inflammation response, supports a healthy immune system, supports gut health and a healthy gut microbiome, supports healthy skin

• Protein and other nutrients per serving: 20 grams of protein, 90 calories, 0 grams of fat, 0 grams of carbohydrates

• Flavors: Pure, chocolate, vanilla, turmeric, salted caramel

• Dietary restrictions: Gluten-free, dairy-free, soy-free, nut-free, keto friendly, Paleo friendly

• Quality: Patented formula, grass-fed, raised without hormones, raised without antibiotics, pasture-raised, BPA-free, cage-free

4. Multi Collagen Protein

As the most abundant form of protein in the body, collagen is found in the muscles, skin, bones and blood vessels. However, collagen levels naturally begin to slowly decline as you get older, so using a collagen powder such as Ancient Nutrition’s Multi Collagen Protein is a smart way to keep your collagen intake up.

• Protein sources: Hydrolyzed bovine hide collagen peptides, fermented eggshell membrane collagen, chicken bone broth protein concentrate, hydrolyzed fish collagen peptides

• Health interest: Offers support for skin, hair, nails, gut and joints. Improves the appearance of crow's feet after 28 days. Reduces knee stiffness in a week. Promotes healthy hair thickness and growth while reducing hair breakage.

• Protein, calories and other nutrients per serving: 9 grams of protein (10 grams of collagen), 35 calories, 0 grams of fat, 0 grams of carbohydrates

• Flavors: Unflavored, vanilla, chocolate, strawberry lemonade, cucumber lime, cold brew

• Dietary restrictions: Gluten-free, grain-free, dairy-free, soy-free, nut-free, keto friendly, Paleo friendly

• Quality: Raised without hormones, raised without antibiotics, pasture-raised, grass-fed, sustainably sourced, BPA-free

5. Multi Collagen Advanced Lean Powder

Multi Collagen Advanced powder is a premium healthy weight management supplement packed with 10 types of collagen from 10 food-based sources, including four grass-fed organs as well as a unique, clinically studied blend of superfood ingredients like ashwagandha, red cave salt, curry leaf, Indian globe thistle and more.

• Protein sources: Hydrolyzed bovine hide collagen peptides, fermented eggshell membrane collagen, chicken bone broth protein concentrate, hydrolyzed fish collagen peptides, grass-fed bovine trachea cartilage extract, beef bone broth protein concentrate, grass-fed bovine heart, grassfed bovine liver, grass-fed bovine kidney, bovine MCHA, grass-fed bovine stomach

• Health interest: Promotes healthy weight management*, promotes fat loss*, reduces body fat percentage*, supports a healthy, lean body composition*, increases muscle mass and strength*, boosts energy and reduces fatigue, helps reduce stress-induced food cravings

• Protein and other nutrients per serving: 14 grams of protein, 60 calories, 0 grams of fat, 0 grams of carbohydrates

• Flavors: Light cinnamon

• Dietary restrictions: Gluten-free, made without dairy, made without soy, made without nuts, keto friendly, Paleo friendly

• Quality: Raised without hormones, raised without antibiotics, pasture-raised, grass-fed, sustainably sourced, BPA-free

*In addition to a healthy diet and lifestyle, including regular exercise.

6. Plant Protein

Seeds including hemp, flax, chia, pumpkin and others are jam-packed with protein in addition to beneficial fats and minerals. Ancient Nutrition’s Plant Protein brings those seeds together with herbs and botanicals, which together make an easily digestible form of protein and allow your body to metabolize and utilize amino acids to get you closer to your goals.

Plant Protein is completely plant-based and uniquely formulated for vegans and vegetarians, including those who avoid dairy, whey, eggs and peas. With 15 grams of protein per serving, it can help support healthy muscle mass*, exercise recovery and performance, and healthy energy levels. It also promotes healthy body composition* and helps to reduce stress-induced food cravings.

• Protein sources: Organic pumpkin seed, organic flaxseed, organic hemp seed, organic chia seed, organic sunflower seed, organic watermelon seed, organic sacha inchi seed

• Health interest: Promotes healthy body composition and fat metabolism*, helps reduce stress-induced food cravings, increases muscle strength* and recovery, promotes a healthy response to stress

• Protein and other nutrients per serving: 15 grams of protein, 90 calories, 1.5 grams of fat, 4 grams of carbohydrates, 1 gram of fiber

• Flavors: Vanilla, chocolate

• Dietary restrictions: Vegan, vegetarian, Paleo, keto, gluten-free, made without dairy, made without soy

• Quality: Non-GMO, USDA Certified Organic

*In addition to a healthy diet and lifestyle, including regular exercise.

7: Keto Protein

Few protein powders support a keto diet, which requires a high percentage of fat, moderate protein and very low carbs. Ancient Nutrition’s Keto Protein powder provides high-quality protein and fat from chicken bone broth and coconut MCTs plus energizing antioxidant and adaptogenic herbs. It’s designed to take your performance to the next level.

• Protein sources: Chicken bone broth oil, chicken bone broth protein concentrate, beef bone broth protein concentrate

• Health interest: Supports healthy skin, gut and joint function, supports muscle recovery, helps promote a healthy response to stress, helps reduce stress-induced carb cravings, boosts energy and reduces fatigue, boost muscle size and strength*, supports a healthy metabolism and healthy weight*

• Protein and other nutrients per serving: 18 grams of protein, 160 calories, 10 grams of fat, 2 grams of carbohydrates, 1 gram of fiber

• Flavors: Vanilla, chocolate

• Dietary restrictions: Gluten-free, made without dairy, made without soy, keto friendly, Paleo friendly

• Quality: BPA-free, 3rd Party Certified: Carbon Neutral Certified, B Corp

*In addition to a healthy diet and lifestyle, including regular exercise.

8. Multi Collagen Advanced Hydrate

Multi Collagen Advanced provides all of the benefits from Multi Collagen Protein, plus an additional six food sources of collagen from nutrient-packed, grass-fed organs and bone broth. Multi Collagen Advanced Hydrate features a Hydration† Superfood Blend that provides rapid hydration for your skin and body.

• Protein sources: Hydrolyzed bovine hide collagen peptides, fermented eggshell membrane collagen, grass-fed bovine trachea cartilage extract, grassfed bovine liver, grass-fed bovine heart, grass-fed bovine kidney, grass-fed bovine stomach, chicken bone broth protein concentrate, beef bone broth protein concentrate, hydrolyzed fish collagen peptides

• Health interest: 2x electrolytes* vs. leading sports drinks*, skin and body hydration, rapid hydration, faster hydration than water alone, rapid absorption of water and key nutrients, real food source of balanced electrolytes, helps reduce joint discomfort and stiffness, helps improve flexibility, improves exercise recovery by 56.3%

• Protein and other nutrients per serving: 9 grams of protein, 45 calories, 0 grams of fat, 0 grams of carbohydrates

• Flavors: Lemon lime, berry

• Dietary restrictions: Made without gluten, made without dairy, made without soy, made without nuts, keto friendly, Paleo friendly

• Quality: 3rd Party Certified: Carbon Neutral Certified, B Corp, NON-GMO Tested (IGEN)

*Per serving, based on overall sodium and potassium levels.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.