Protein supplements are an effective way to boost muscle mass or even help you with your weight loss. These powders also help women add more protein into their meals.
Yet, finding the right one for your diet can be pretty challenging, given the brands, types and flavours available on the market today. But what exactly do protein powders do to the body, and are they effective? This article will give you ideas on how protein powders work and what are the best protein powders for women in 2021.
Is protein powder good for weight loss?
Protein shake manufacturers may claim that their items help reduce body fat or boost weight loss. However, protein shakes aren't instant solutions to help you lose weight.
Consuming protein supplements for gym instead of regular meals can help you reduce your caloric intake [1]. The problem is you'll eventually start consuming solid foods again, which may cause you to gain weight if you don't choose your meals wisely. So, it's best that aside from consuming protein powder, you eat a healthy diet and do a few physical exercises.
Do protein supplements have any side effects?
Whey is generally safe for most kids and adults when taken by mouth in an appropriate amount. However, consuming high amounts may cause a person to experience nausea, increased bowel movement and bloating. Other side effects may include increased thirst, reduced appetite, fatigue, cramps and headache. [2] Also, those allergic to cow's milk should avoid consuming whey protein to prevent any sensitive reactions.
How to use protein powder for weight loss
Among the many ways to use protein powder for weight loss, turning it into a smoothie is the most popular. Not only does it ensure that your hunger is satiated, but it's also an effective alternative to your regular meal. If you combined it with the correct ingredients, it'd send signals to your brain that you're no longer hungry, which will help stabilize your sugar levels.
To help you choose the best protein supplements in Australia, here are a few of the best protein powders that every woman can use to help them stay fit.
Best protein powders for women in 2021
1. Optimum Nutrition Gold Standard 100% Isolate
Optimum Nutrition Gold Standard 100% Isolate is a protein powder with a mixture of hydrolyzed isolate and whey protein to help with quick digestion [3]. It also has a higher protein amount for every serving than regular protein supplements, making it ideal for promoting lean muscle buildup. What's great about it is that it's also low in fat and only has 1 gram of carbs. Optimum Nutrition Gold Standard 100% Isolate is perfect for those who want to consume as few carbohydrates as possible.
2. Vital Proteins Collagen Peptides
Vital Proteins Collagen Peptides contain at least 18 grams of protein which helps boost lean muscle development whilst alleviating hunger. It also contains 20 grams of collagen peptides which help promote better joint health. Vital Proteins Collagen Peptides also has hyaluronic acid that helps keep your skin radiating.
3. Garden of Life Meal Vanilla Powder
This product contains a mixture of whole grains, including quinoa and millet, and fibre-rich seeds, such as lentil, flax and chia. Garden of Life Meal Vanilla Powder is an excellent choice for those looking for vegan protein powder for their diet.
4. RSP Nutrition AvoCollagen Protein Powder
For those who prefer fat over fibre-rich foods, AvoCollagen is a great option. It primarily contains healthy fats that can satiate one's hunger. The oleic acid from the avocado oil helps reduce inflammation, whilst collagen peptide aids with tissue repair, especially after working out.
5. Quest Multi-Purpose Protein Powder
Most people often use any protein powder nutritional supplement on smoothies. But did you know that there are products you can use as an ingredient for baking too? Quest Multi-Purpose Protein Powder is ideal for baking, cooking and even mixing into your oatmeal! All you need to do is add a scoop into your meals to boost their nutrient density. A scoop of this protein powder only contains 100 calories and no sugar.
6. Ancient Nutrition Bone Broth Protein Powder
The Ancient Nutrition Bone Broth Protein Powder is an all-natural protein powder nutritional supplement that contains 20 grams of protein for every serving. Using this protein powder, you'll also get your daily dose of hydrolyzed collagen which is excellent for skin and gut health. This protein supplement is available in turmeric and chocolate flavours.
7. Isopure Whey Protein Isolate Powder
Many people would agree that the Isopure Whey Protein is an excellent choice, especially when it comes to your morning breakfast. Instead of adding sugar or honey, you can add a sprinkle of this to your morning oatmeal bowl to sweeten it up. This powder is ideal for those who crave sweets but feel conscious about it because they're on a diet. Its sugar count is only 3 grams.
8. Orgain Grass- Fed Whey
Finding some delicious protein supplements in Australia can be quite a challenge. Fortunately, Orgain Whey is a good option that you can easily obtain. If you want a good protein powder without artificial sweeteners or ingredients, get this one.
9. Ascent Native Fuel Miscellar Casein
Similar to Orgain, Ascent also uses native natural ingredients to supply your body with the proper nutrients that it needs. With each serving, you'll get 25 grams of protein which counts to at least 110 calories. It also contains amino acids that are essential to your body.
10. Naked Nutrition Egg White Protein
Naked Nutrition gets its protein from non-GMO eggs. It also uses sterilized ingredients and sunflower lecithin to add more flavour to it. Without any colour or sweetener, this powder contains 25 grams of protein with at least 110 calorie content.
The Bottom Line
Using protein powders can give you a number of benefits, depending on your health and fitness goals. Whether you're looking to lose weight or build your muscles, there are many protein supplements in Australia that you can buy online to help you get the proper nutrients your body needs. However, when considering which product to use, it’s good to keep in mind your budgets, dietary restrictions, training goals and priorities.
References:
[1] Zeratsky, Katherine. R.D. L.D. “I’m Trying To Lose Weight. Could Protein Shakes Help?” Mayo Clinic. April 17, 2020.
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/protein-shakes/faq-20058335
[2] “Whey Protein.” https://www.webmd.com/vitamins/ai/ingredientmono-833/whey-protein
[3] Jasmine Gomez. “The 17 Best Protein Powder For Weight Loss According to Nutritionists.” Women’s Health Magazine. June 17, 2021.
https://www.womenshealthmag.com/weight-loss/a19944313/weight-loss-protein-powders/