Protein shakes have become a popular supplement, especially among female athletes and fitness enthusiasts looking to build muscle, recover from workouts faster, and improve overall health. But what exactly do protein shakes do for women? Here is a comprehensive look at the benefits, types of protein powder, when to drink shakes, and more.
Benefits of Protein Shakes for Females
There are several key benefits that protein shakes can provide for women:
Build and Maintain Muscle
Protein is essential for building and maintaining muscle mass. When women strength train, they cause small tears in their muscle fibers. Consuming protein helps repair and rebuild those muscle fibers bigger and stronger than before. Protein shakes make it easy to consume sufficient protein throughout the day to maximize muscle protein synthesis.
Support Exercise Recovery
Drinking a protein shake after a workout provides the amino acids muscles need to repair themselves and recover. This reduces muscle soreness and fatigue. Protein consumed around workouts also helps replenish glycogen stores which provide energy for future exercise.
Support Metabolism
Protein has a higher thermic effect than carbs or fat, meaning the body burns more calories digesting protein than other macros. Getting enough protein helps support a faster metabolism to help burn more calories throughout the day.
Curb Hunger and Appetite
Protein is very satiating, meaning it makes you feel fuller for longer compared to carbs, fat, or alcohol. Protein powder can be mixed into a satisfying high-protein shake that curbs hunger. This makes it easier to cut calories without feeling starved.
Lose or Maintain Weight
Due to its appetite suppressing and metabolism boosting effects, getting enough protein is essential for fat loss. Protein shakes provide an easy way to increase daily protein intake which helps women lose or maintain their desired weight.
Get Needed Nutrients
Many protein powders provide a blend of proteins as well as added nutrients like vitamins, minerals, healthy fats, fiber, carbohydrates, and more. This allows women to get comprehensive nutrition in one easy shake.
Types of Protein Powder for Females
There are several common types of protein powder suitable for women:
Whey Protein
Whey is a dairy-based protein that is absorbed quickly, making it ideal for pre and post-workout nutrition. Whey comes in three main forms:
- Whey protein concentrate – Contains some lactose and fat but typically 70-80% protein
- Whey protein isolate – More refined form of whey that is 90%+ protein with little to no lactose or fat
- Whey protein hydrolysate – Partially predigested for faster absorption
Casein Protein
Another dairy protein that is digested more slowly than whey, making it ideal as a meal replacement or before bed to provide sustained release of amino acids.
Plant-Based Protein
There are many vegan protein powder options from sources like pea, rice, hemp, soy, and more. Blends help optimize the amino acid profile. Many female athletes prefer plant-based protein powders.
Collagen Protein
Collagen peptide powders provide amino acids specific for improving skin, hair, nails, and joint health. Many women take collagen protein for beauty purposes.
Egg Protein
Egg protein powders offer an alternative animal-based protein source for those avoiding dairy. Eggs provide BCAAs for muscle building as well as vitamins and minerals.
Beef Protein
Beef protein powder isolates are a convenient option for women wanting high quality complete protein without extra calories or carbs from whole food sources.
When Should Females Drink Protein Shakes?
Here are some of the best times for women to drink protein shakes:
Pre-Workout
Consuming 20-40g of protein 30-60 minutes before exercise helps provide amino acids to muscles when they need them most. This maximizes protein synthesis during training.
Post-Workout
Drinking a shake with at least 20g protein within 30-60 minutes after training allows the muscles to immediately start repairing, rebuilding, and recovering.
Breakfast
Having a protein rich breakfast helps satisfy appetite and sets you up to make healthy nutrition choices all day. It also gives the body the nutrients it needs after fasting overnight.
As a Meal Replacement
When you don’t have time for a full meal or need something on-the-go, a meal replacement shake can provide balanced nutrition including protein, carbs, fat, fiber, and vitamins/minerals.
As a Snack
When hunger strikes between meals, whip up a protein shake as a nutritious convenient snack to prevent overeating at your next meal.
Before Bed
Casein or slow digesting proteins consumed before bed provide a steady supply of amino acids to muscles overnight to optimize recovery.
How Much Protein Do Females Need?
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, active women or those trying to build muscle may need more.
Here are suggested protein intakes based on activity level:
- Sedentary: 0.8g per kg of body weight
- Mildly Active: 1.0-1.2g per kg of body weight
- Active/Strength Training: 1.4-1.8g per kg of body weight
- Athletes & Bodybuilders: Up to 2.0g per kg of body weight
For a 125 lb woman, this equals:
- Sedentary: 45g protein per day
- Mildly Active: 55-65g protein per day
- Active/Strength Training: 75-95g protein per day
- Athletes & Bodybuilders: Up to 110g protein per day
Protein shakes can help active females reach these higher protein intakes especially on days with heavier training.
How to Pick the Best Protein Powder
Here are tips for picking the best protein powder for your needs and goals:
- Choose whey, casein, plant-based or another high quality complete protein source
- Select a powder with 20-30g protein per serving
- Look for minimal carbs, fat, and calories
- Avoid lots of sugar or artificial sweeteners
- Check for added nutrients like vitamins, minerals, fiber
- Consider third party testing for purity and safety
- Pick a flavor you enjoy – vanilla, chocolate, unflavored, etc
- Find an affordable option that fits your budget
- Test different brands and formulas to see what works best for you
Potential Side Effects of Protein Powder
Protein shakes are safe and effective for most healthy adults when consumed in moderation, but potential side effects can include:
- Digestive issues like bloating, gas, diarrhea
- Dehydration – increase water intake
- Weight gain if consuming excess calories
- Kidney problems in those with existing issues – consult doctor before use
Women who are pregnant, breastfeeding, have a medical condition, or take medications should speak with a health professional before using protein supplements.
Sample Protein Shake Recipes for Females
Here are some tasty protein shake recipes to try:
Vanilla Protein Shake
- 1 scoop vanilla protein powder
- 1 cup unsweetened almond milk
- 1 banana
- 1 tbsp peanut butter
- 1 tsp vanilla extract
- Ice cubes
Matcha Latte Protein Shake
- 1 scoop unflavored protein powder
- 1 cup unsweetened coconut milk
- 1 tbsp matcha powder
- 1 tbsp maple syrup
- 1 tsp vanilla extract
- Ice
Blueberry Protein Smoothie
- 1 scoop vanilla protein powder
- 1 cup unsweetened almond milk
- 1/2 cup frozen blueberries
- 1 tbsp almond butter
- 1 tsp cinnamon
- Ice
Chocolate Peanut Butter Protein Shake
- 1 scoop chocolate protein powder
- 1 cup unsweetened cashew milk
- 1 tbsp peanut butter
- 1 tbsp cocoa powder
- 1 tsp honey or stevia
- Ice
Conclusion
Protein shakes can offer many benefits for active females looking to build muscle, recover faster, lose weight, stay healthy, and feel their best. From whey and plant proteins to egg, beef and collagen, there are many protein powder options to suit individual needs and preferences. Consuming shakes at key times like before and after workouts, at breakfast, or as snacks and meal replacements can help women meet higher protein needs. Include nutrient-dense ingredients and find flavors you love for a delicious protein boost any time.