Supplements for Active Women: Protein Powder
Eating Enough Protein as an Active Women can be Tricky, so Don’t Be Afraid to Supplement with Protein Powder!
As a dietitian, I've seen a trend among my female clients: many are significantly undereating protein. This is particularly concerning because, for women, getting enough protein is crucial. Hormonal fluctuations can often put us in a catabolic state—a fancy term for “breaking down.” Depending on where we are in our menstrual cycle or menopausal status, our bodies might be more inclined to break down muscle rather than build it. Ensuring you consume adequate protein can help prevent this breakdown and keep you in an anabolic, or muscle-building, state.
Periomenopause and Menopause
For women in perimenopause or menopause, protein becomes even more vital. As we age, our sex hormones, particularly estrogen, begin to fluctuate and decline, reducing the muscle-building stimulus that estrogen used to provide. This means we need more protein to compensate for what our hormones can no longer do. Research also shows that with age, we require more protein to achieve the same training adaptations that we might have gotten with less protein when we were younger.
Protein & Satiety
Not eating enough protein can also lead to feelings of insatiable hunger or cravings, which can derail your nutrition goals. Plus, inadequate protein intake won’t support muscle growth, especially in those who lift weights or do resistance training.
How Much Protein?
Protein needs can vary from person to person, but a good starting point is aiming for 20-40 grams of protein per meal, three times a day, and at least 10 grams per snack. Supplementing with a protein powder that’s free of artificial sweeteners and colors can be a convenient way to hit those targets. I recommend brands like Naked Whey, 1st Phorm Natural, or Designer Whey. If you prefer plant-based options, look for soy or pea protein, as they are more bioavailable. I suggest 1st Phorm Vegan Power Pro and Naked Pea Protein as top choices.
Remember, protein isn’t just about building muscle; it’s about maintaining your body’s overall health and keeping those hunger pangs at bay. So, if you’re not getting enough through whole foods, a quality protein powder can be an excellent addition to your routine.
About the author: Kait Richardson, RDN, is a registered dietitian in Orlando, FL who helps yo-yo dieters break the “all-or-nothing” mindset, find balance with food, and lose weight without restricting. She does group speaking events and is the co-host of the Nutrition Awareness Podcast. Her book How to Eat Like a Normal Person: A Guide to Overcoming the All-Or-Nothing Mindset with Food & Body is coming Fall 2024 and available for preorder.
If you need help losing weight, improving your performance, or increasing your energy, I provide 1:1 consultations at Nutrition Awareness. You can schedule your virtual or in person initial consultation here.
I was not paid to review any of the above products. All opinions are my own. This post may contain affiliate links.