Whey Protein for Women

Whey protein is an excellent addition to anyone’s fitness and health routine, as it provides a concentrated dose of amino acids that your body needs to make repairs to your muscles after an intense workout. If you want to see results from your workouts and build new lean muscles, you would do well to consider taking a whey protein supplement.

 If you are a woman, you might have slightly different goals from your workouts. Most women do not want to build bulky muscles. You might be thinking, “I don’t want to get all ‘jacked’ like those muscle heads I see at my gym. I want to look lean and sleek, but still retain my curves.”

 You might instead be looking for a way to feel healthy, have lean looking muscles, and maybe drop a few pounds.

 Well, no worries on that count! It’s actually a myth that protein powder or strength training will make you look too ripped or heavily muscled. Most women simply do not have the testosterone needed to build big muscles. So, don’t be afraid to lift heavy if you want to.

 And if you do decide to strength train, whey protein powder for women is a great addition to your post workout refuel. Whey protein powder will simply provide your body the amino acids needed for muscle growth and repair.

 The truth is that whey protein for women is an excellent addition to your day. Below, you will find out why you should be using it, what you should use, and how much.

Why You Should Take Whey Protein

Here are some excellent reasons women should use whey protein in their daily diet:

1. It helps control cravings. A hefty dose of protein will satiate your appetite, but it will also shut down your cravings (1). A fast-acting protein like whey can keep you full for long periods of time, preventing you from feeling hungry for hours after drinking your shake. It will be much easier to avoid snacking or overeating, thanks to the whey protein.

2. It increases your daily calorie burn. Did you know that your body continues burning calories for hours after an intense resistance training session? (2) So, although weight training itself doesn’t burn as many calories during the activity like cardio does, the after burn is much bigger. Add to that a bit of whey protein post-workout, and you get a visible boost to your metabolic rate, leading to more calories burned all day even while you’re sitting or resting.

3. Promotes weight loss. Due to the ability of whey protein to build lean muscle, speed up metabolism, and increase your feeling of fullness, it is one of the best foods to help you lose weight (2). Now, keep in mind that to lose weight, you still have to control your overall calorie intake, so just adding whey protein to your day will not result in miraculous weight loss. But it can help you reach your goals.

4. It boosts your mood. Exercise is already an excellent mood-booster, but whey protein doubles the effects. Whey protein contains tryptophan, an amino acid your body uses to produce serotonin, also known as the “happy hormone”. An increase in tryptophan can improve coping abilities and reduce stress (3).

5. It builds more lean muscle. This is the real reason most of us take protein powder, because we want to see more muscle growth for our fitness efforts (4). Whey protein contributes to the growth of new lean muscle fibers, and it will begin to work right away thanks to its fast-acting nature. The more lean muscles you have the more calories you burn all day.

6. Faster workout recovery. Whey protein speeds up recovery of muscles after your workout (5). This means you will spend less time sore no matter how hard you push yourself.

 As you can see, these benefits of whey protein for women are more than just “getting ripped”. You will be able to see visible improvements in your health and well-being within just a few weeks of taking protein powder daily.

Whey Protein for Women

The Recommended Whey Protein for Women

Look at the shelf of your local supplement store, department store, or supermarket and you will find yourself confronted by dozens of different brands, flavors, and types of protein powder. It’s nearly impossible to choose a protein powder because you’re so concerned about looking for “the right one”.

How can you determine which is the best whey protein for women? 

When it comes down to it, when choosing a whey protein product, there is only one thing you need to concern yourself with: whey isolate versus whey concentrate.

Whey concentrate is typically the cheaper of the two forms of protein powder. It is not as processed as the isolate, which means it contains more fat and carbohydrates when compared to the isolate. This also means that the amount of protein per serving is less than an isolate.

 Whey isolate is usually more expensive, because it goes through additional processing steps to extract a higher protein content.  It is frequently favored by the muscle building folks that want to look ripped. However, the additional processing damages the fragile amino acids, destroying the immune-supporting proteins, so its primary benefit is to build muscle.

 A whey concentrate preserves a higher level of the critical amino acids and immunoglobulins that boost your immune system and improve muscle recovery time.=

While it has less protein overall, it has additional health benefits making it a great choice. So, whey protein concentrate is the best choice for women looking to get in better shape and want to improve their health at the same time.

Here are a few other tips when looking for the best whey protein for women:

  • There are dozens of flavors to choose from, and you’ll find that each brand produces its own unique tastes. Some you may like and some you may not, but the nutrients remain the same.
  • Protein content. You’ll find most whey protein powders contain between 15 and 30 grams of protein per serving (generally higher for isolates for reasons stated above). You can always use two scoops if needed to increase the protein content.
  • Aside from the whey protein, you may find the powders contain ingredients like stevia, artificial sweeteners, natural flavorings, antioxidants, and so on. While some of these additives are not harmful, be sure to read the label before purchasing the product so you know exactly what is in it.

In the end, when choosing a protein powder the most important thing is whether the product is a concentrate or an isolate. Due to the immune-boosting nature of concentrate, it is one of the best choices.

What About Other Proteins?

Whey protein for women may be the most popular choice, but it’s not the only one when it comes to powders. There are other protein powders to choose from, including:

  • Egg – Egg protein contains both slow- and fast-acting amino acids. It tends to be one of the most balanced proteins around. However, it’s not as effective as whey protein, and tends to be a bit pricier.
  • Casein – Casein protein is also made from milk, but it’s all slow-acting amino acids. It’s better for use overnight, when your body has hours to make repairs to damaged and broken-down muscle fibers. However, the metabolic effects of whey protein far outweigh those of casein protein.
  • Soy – Soy protein is a good vegetarian option, and it contains a full complement of muscle-building amino acids. However, whey protein will burn more fat than soy, and it is more easily bioavailable.
  • Pea/Plant Proteins – These protein powders are usually made with protein derived from a mixture of various legumes, grains, and plants. They tend to be effective and are a good option for people following a vegan diet.

In the end, whey protein for women is the superior choice. Whey protein concentrates have the highest biological value (a measure of your body’s ability to utilize a protein) of any protein. This helps your body optimize the benefits of the protein, so your muscles will feel well-fueled and ready to work for you.

If you do not have a problem with milk products, you’ll find that taking whey protein delivers the best results in terms of appetite control, metabolic boosting, muscle-building, and improving your muscle recovery time and immune system.

 

 

References:

  1. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(5):1558S – 1561S.

https://academic.oup.com/ajcn/article/87/5/1558S/4650426?login=true

  1. Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab . 2008;5:8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/
  2. Markus CR, Olivier B, Panhuysen GE, et al. The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr. 2000;71(6):1536-1544. https://pubmed.ncbi.nlm.nih.gov/10837296/
  3. Andersen LL, Tufekovic G, Zebis MK, et al. The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism. 2005;54(2):151-156. https://www.sciencedirect.com/science/article/abs/pii/S0026049504003063
  4. Buckley JD, Thomson RL, Coates AM, Howe PRC, DeNichilo MO, Rowney MK. Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. J Sci Med Sport. 2010;13(1):178-181. https://www.sciencedirect.com/science/article/abs/pii/S1440244008001187
  5. Buckley JD, Thomson RL, Coates AM, Howe PRC, DeNichilo MO, Rowney MK. Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. J Sci Med Sport. 2010;13(1):178-181. https://www.sciencedirect.com/science/article/abs/pii/S1440244008001187
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