Best Protein Powder for Women, by Goal and Age
Updated By the HealthWorld editorial teamHow we pick
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Top picks at a glance
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There's no special 'women's protein': the best protein powder for women is a quality protein that fits your diet and goals. A whey isolate like Isopure Zero Carb or Dymatize ISO100 suits most women, Orgain is the plant-based pick, and Premier Protein shakes are the easiest grab-and-go option. Protein matters more with age, as muscle becomes harder to maintain.
Our picks
#1Best overall
Isopure Zero Carb Whey Isolate
100% whey isolate with 25 g of protein and 0 g of carbs and sugar per serving, which makes it easy to fit into weight-loss or low-carb plans.
#2Best for training
Dymatize ISO100 Hydrolyzed
Hydrolyzed whey isolate with 25 g of protein per serving, very low in fat and sugar, with a light texture.
#3Best plant-based
Orgain Organic Protein Plant-Based
A USDA Organic, vegan blend of pea, brown rice and chia seed protein with 21 g of protein per serving.
#4Best ready-to-drink
Premier Protein Protein Shake
30 g of protein, 160 calories and 1 g of sugar per shake, with no mixing needed.
What to look for
- Protein per serving
- Aim for at least 20 g of protein per serving. Some research suggests older adults may benefit from a little more protein per meal to help maintain muscle.
- Sugar and calories
- If weight loss is the goal, check sugar and calories per serving so a shake fits your day without crowding out meals.
- Whey or plant
- Whey is a complete protein that's rich in leucine. Plant blends, such as pea with rice, can also provide all the essential amino acids and are dairy-free.
- Third-party testing
- Look for NSF Certified for Sport, Informed Choice or similar marks, especially with plant proteins, which can contain trace heavy metals from soil.
- Skip the 'fat-burning' extras
- Avoid powders with added stimulants, 'fat burners' or proprietary blends. Plain protein is what does the work.
Frequently asked questions
Is protein powder good for weight loss?
It can help by making it easier to hit your protein target, and protein tends to keep you fuller than carbs or fat. It only helps within an overall calorie deficit, so use it as a snack or part of a meal rather than adding it on top of what you already eat.
How much protein powder per day?
Most women do well with one scoop a day, sometimes two on training days, alongside protein from meals. Total daily protein matters more than the powder itself. If you have kidney issues, talk to your doctor about how much protein is right for you.
Do beginners need protein powder?
No. Protein powder is a convenience, not a requirement. It's most useful when you're busy, have a high protein target or find it hard to get enough protein from meals.
Is protein powder helpful during perimenopause?
Muscle and bone become harder to maintain from midlife on, so many experts encourage women in perimenopause and beyond to prioritize protein and strength training. A protein powder is one convenient way to get more protein. It won't relieve menopause symptoms on its own; talk to your doctor about those.
Sources
- Dietary Supplements for Exercise and Athletic Performance — NIH Office of Dietary Supplements
- Dietary Supplements — U.S. Food & Drug Administration