Despite the marketers of certain protein powder brands plastering images of male bodybuilders on their ads and products, there's nothing inherently masculine about protein powders. Protein powders offer a convenient nutritional supplement for adults of all ages, including female athletes, active women and women who might be at risk for inadequate nutrition due to aging or a medical condition. As with any supplement, consult with your doctor before consuming protein powder.
Protein Powder
Protein powder comes in whey, cassein, egg, and vegan options such as pea, hemp and soy. Whey and cassein come from cow's milk. Of dairy protein powders, whey isolate contains the least lactose and might be the easiest for adults to digest, although if you have lactose intolerance, you should talk to your doctor before trying any product made from dairy. Supplementation with whey protein improves body composition -- the ratio of lean tissue to body fat -- and increases strength, the University of Illinois McKinley Health Center reports.
Uses
Women often manage multiple demands on their time. Protein powder offers a convenient source of nutrition compatible with female nutrition. For women who don't like to eat breakfast or are pressed for time in the morning, mixing protein powder with fruit in a blender supplies protein and carbohydrates for sustained energy and concentration. Soy protein powder supplies all of the essential amino acids, the elements of protein the body can't create, offering a complete vegan protein source. Dairy protein powders provide complete protein and calcium, which women need to reduce their higher risk of osteoporosis.
Protein Intake
An average adult requires 46 g to 56 g of protein a day, according to nutritionist Katherine Zeratsky on MayoClinic.com. Athletes may have higher protein needs depending on the level of physical activity. Consuming 20 g to 25 g of whey protein per day is enough for benefits associated with body composition, immune defense and weight management, the University of Illinois McKinley Health Center suggests. Protein powder products provide information on the label about serving size and amounts of protein per serving.
Considerations
Using a protein powder shake as a meal replacement might help you reduce your calorie intake if you're trying to lose weight.
Protein intake from protein powder won't cause a woman to bulk up with muscle. Because the female body has much lower levels of testosterone than the male body, women don't build as much muscle as men. It takes intensive, targeted training to create the muscular physique of a female bodybuilder.
After working out, the muscles need carbohydrates to replace glycogen, fuel your muscles burn. A glass of milk and a piece of fruit or a fruit and protein shake after exercise help to replenish your muscles.
References
- University of Illinois McKinley Health Center; Creatine and Whey Protein Supplements Whey Protein Supplements; December 2008
- Natural Health Research Institute; "Protein for Athletes"; Amy Kosowski, M.S., L.D.N; September 2008
- MayoClinic.com; Protein Shakes -- Good for Weight Loss?; Katherine Zeratsky, R.D., L.D.; April 2010
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