Protein powder in popular culture is associated with images of bulging muscle men and bodybuilders. In practice, however, protein powder can be useful to both men and women of many ages and body types. Although women do not need to supplement their diets with protein powder, doing so can help them to reach their goals of weight loss and muscle building.
Health Risks for Women
Women are at elevated risk for several health conditions as they age, one of the most notable of which is osteoporosis. Osteoporosis involves a gradual loss of bone strength. Women may also find it difficult to maintain a healthy weight as they grow older because they naturally lose muscle mass and gain body fat, as MayoClinic.com points out. There is no magic solution that can prevent such health issues, but getting adequate protein through supplements or a balanced diet can go a long way toward keeping women in top shape.
Protein Powder Benefits
Protein powder is designed to deliver high-quality, digestible protein in a low-calorie, low-fat package. According to ChooseMyPlate.gov, low-fat protein sources such as protein powder enhance proper growth, development and repair of skin and blood tissues as well as bone cells and lean muscle mass. Women who regularly take protein powder may also end up consuming fewer net calories, since protein has qualities of satiation that can make you feel full for longer than high-fat or high-carbohydrate foods.
Limitations
Public health expert Dr. Monica Zangwill writes that unlike whole foods, protein powders and shakes are classified as dietary supplements, which makes them subject to a different and less stringent set of health regulations. Thus, claims you find on a powder’s product label may not be backed by credible scientific research, and there is no guarantee that the powder will benefit your diet in any way. Furthermore, the Centers for Disease Control and Prevention states that the majority of Americans get a sufficient amount of protein in their everyday diets by eating normally; they do not need supplements to meet dietary recommendations.
Considerations
Protein powder is not an essential part of any diet. In fact, as MayoClinic.com notes, dietary supplements such as vitamins and powders are less effective in a nutritional sense than whole foods. However, those facts don’t negate their potential benefits, and the powders can be useful for some women. If you feel you might be able to benefit from using protein powder on a regular basis, consult your doctor before doing so.
References
- MayoClinic.com; Belly Fat in Women - Taking and Keeping It Off; April 16, 2011
- ChooseMyPlate.gov; Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?; May 31, 2011
- BIDMC.org; Diet Shakes and Meal Replacements - Can They Really Help You Lose Weight?; Monica Zangwill, M.D.; 2008
- CDC.gov; Protein; February 23, 2011
- MayoClinic.com; Dietary Supplements - Nutrition in a Pill?; June 5, 2010
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