Getting stronger and gaining lean muscle mass is easier with the best protein powder for women. If you’re training hard at the gym, you’ll be wanting to up your protein intake to make sure that your muscles are getting the fuel they need. But many high-protein foods such as chicken, eggs, or lentils can feel heavy on the stomach, and it can be difficult to consume the amount our bodies need for muscle gain. Protein powder, on the other hand, is easier to consume, especially in liquid form or mixed in with your morning oatmeal. Better yet, there are vegan, lactose-free, and digestion-friendly powders out there so that everyone can get involved.
Unlike the best protein powders for weight loss, we’ve rounded up protein powders for muscle gain here, specifically with women in mind. The benefits of a high protein intake are plain to see: it increases the rate of muscle repair and it’s widely considered to be one of the foundations for building muscle and toning up.
The best protein powder for women doesn’t require any meal prep either, saving you precious time spent chopping and dicing for a snack or morning meal. When it comes to choosing a powder for muscle gain, whey protein powder is a staple. However, vegan protein powders are also an excellent option, and often include a combination of soy protein, pea protein, hemp protein and brown rice protein to provide a complete amino acid profile.
If you suffer from digestive issues, opt for a whey isolate or hydrolyzed protein powder such as our top-rated Dymatize Nutrition ISO 100. Whey isolate powders also contain less lactose than typical whey protein, which helps to battle bloating. This particular powder packs 25g of protein per serving, and at just 120 calories, won’t feel you feeling overly full or lethargic.
But if you’re plant-based, or prefer a protein powder with added nutrients, we have plenty of options for you too. Read on to discover our top picks of the best protein powder for women for lean muscle gain.
The best protein powder for women you can buy right now
(Image credit: Alice Ball)
1. Dymatize Nutrition ISO100
The best protein powder for most women
Specifications
Protein per serving: 25gFat per serving: 0.1gCarbs per serving: 2.3gSugar: 0.5gServings per container: 73
Reasons to buy
+ Available in a range of flavors +Easy on the stomach
Reasons to avoid
-Tub hard to recycle-Relatively expensive
If you’re serious about building lean muscle, Dymatize Nutrition ISO 1000 provides an impressive 25g of protein per serving and only 2.3g of carbohydrate. And at just 120 calories when mixed with water, you don’t need to worry about feeling bloated either. Plus, the protein is a combination of hydrolyzed and whey protein isolates, which digest easily and are gentle on the stomach. Because the brand is designed specifically for muscle gain, the powder contains a significant dose of BCAAs – between 5.6-5.8g per serving, depending on the flavor. This includes between 2.6-2.7g of leucine, a BCAA that is directly involved in activating muscle protein synthesis.
Available in over 16 different flavors (including favorites like natural vanilla and chocolate, as well as dunkin’ cappuccino and cinnamon bun) there’s a taste everyone can enjoy. We tried the birthday cake flavor, expecting it to have a sickly, synthetic taste. However, we were pleasantly surprised that it had just the right level of sweetness. Dymatize ISO 100 is quite a fine powder, and mixes well without any lumps or powder residue at the bottom of your protein shaker. It was tasty stirred into oatmeal too, although we should note that unlike some protein powders that can have a thickening effect, it actually made our oatmeal a little runny. We’d recommend stirring it in before cooking the oatmeal a little longer.
What the users say:
Dymatize ISO 100 scores an impressive 4.6 out of five stars on the Vitamin Shoppe. Most users note that the powder blends smoothly and has a good taste. Fruity pebbles, in particular, appears to be a popular choice. Negative reviews focus on the fact that the tub is fairly expensive, and is only available in one size.
Unlike some other brands, you don’t get much else other than protein. It contains 90mg of calcium per serving, but no vitamin D or iron. The tub is also quite large, which is a commitment if you’re not sure which flavor to choose. However, it is suitable for vegetarians, free from gluten and holds the Informed-Choice certification, meaning it has been tested for banned substances by anti-doping lab LGC.
(Image credit: MyProtein)
2. MyProtein Impact Whey Isolate
The best budget protein powder for women
Specifications
Protein per serving: 20gFat per serving: 1.8gCarbs per serving: 1.6gSugars: 1.6gServings per container: 40 per 1kg bag
Reasons to buy
+High quality protein content +Packed with essential amino acids, including BCAAs, which help build and repair new muscle.
Reasons to avoid
-Thin consistency when mixed with water instead of milk or milk alternatives.-Quite sweet
This gluten-free, vegetarian powder from MyProtein goes through a superior purifying process, which means it has 90% protein content and minimal nasties. It’s also jam-packed with essential amino acids and high in BCAA’s – especially important as they help stimulate protein synthesis in order to build lean muscle.
Because of the way this product is processed, it has a really fast absorption rate, meaning your digestive system has an easier job of breaking down the nutrients quicker.
What the users say:
MyProtein Impact Whey Isolate scores an average of 4.4 stars out of five on Amazon. Positive reviews tend to focus on the fact that you get lots of servings for your money, and that the mixability is fantastic. More negative reviews tend to cite the flavor as just being ‘okay’, with one user noting, “It could be much better but it could be worse too”.
It’s extremely low carb (just 1.6g per serving) and low sugar, and comes in over 20 delicious flavors including Rocky Road and Salted Caramel, so you’ll never get bored.Although the flavors do vary in impact. We found regular chocolate to be fairly weak tasting, whereas chocolate brownie is excellent. The good news is there’s no chalky weird aftertaste here. It’s also great value for money and comes in three sizes – 2.2lb, 5.5lb and 11lb – so you could trial a couple of different flavors in the 2.2lb pouch if you wanted to. We also found the smaller size ideal for taking on trips.
(Image credit: Alice Ball)
3. Garden of Life Raw Organic Protein
The best premium protein powder for women
Specifications
Protein per serving: 22gFat per serving: 2.5gCarbs per serving: 2gSugars: 0gServings per container: 20
Reasons to buy
+Packed with tummy-friendly probiotics and digestive enzymes (to help your gut do its job) as well as high amounts of vitamins and minerals including antioxidant-rich Vitamin E and mood-boosting Vitamin D. +Certified organic, non-GMO and vegan friendly
Reasons to avoid
-Limited flavour choice-Relatively expensive
This high-protein, vegan protein powder is made with 22 raw sprouted organic ingredients and does all the usual things you’d want to help build lean muscle. But what makes it different is it is packed full of lots of clinically-studied goodies designed specifically for weight loss, including Svetol® green coffee bean extract to help you burn fat and maintain healthy blood sugar, and Ashwagandha, which can help to curb cravings.
It also contains tummy-friendly probiotics and digestive enzymes, which break down our food into nutrients so our bodies can absorb them, making it a great choice for women with IBS or gut problems. As well as this, it contains vitamins A, D, E and K to support immune health, so it’s far from just protein you’re getting with this product.
What the user’s say:
Garden of Life Raw Organic Protein scores 4.3 out of five stars on iherb. Users note that it is just the right measure of sweetness, dissolves quickly in water and doesn’t feel heavy on the stomach. One user comments, “I like the cleanliness of the ingredients and the added digestive aids. It has a very natural taste. If you are looking for a milkshake type flavor, this won’t give it to you.” Negative reviews tend to come from those that do prefer a sweetener taste, who find they need to add a splash of stevia.
Available in four flavors: vanilla, chocolate, vanilla chai and unflavored, it dissolves well in liquid and doesn’t have any chalky aftertaste. It’s quite a ‘thick’ protein powder, so if you’re stirring it into oatmeal, you may want to add a splash of milk or water, or mix it in before your oatmeal has thickened too much. Otherwise you’ll risk ending up with a cement-like breakfast. Taste wise, you can tell this is a premium product. We tried the vanilla chai flavor and were surprised by how deliciously natural it tasted – no synthetic sweetness like some brands.
(Image credit: Future)
4. Misfits protein powder
The best vegan protein powder for women
Specifications
Protein per serving: 20gFat per serving: 2.2gCarbs per serving: 1.8gSugars: 0.4gServings per container: 16
Reasons to buy
+Suitable for vegans+Contains added vitamin B12
Reasons to avoid
-Only available in 500g bag-Only four flavors
Containing just 1.8g of carbohydrate and coming in at 113 calories per serving, Misfits is a great option for those looking to build lean muscle while keeping their carb intake to a minimum. It’s a great option for vegans too, as it’s made from a combination of pea and sunflower protein. It also contains papain, an enzyme found in papaya fruit, which facilitates the breakdown of proteins and stimulates digestion. And that’s not all – it contains inulin (a prebiotic) and bacillus coagulans (a probiotic) to benefit digestion and absorption, so you can get the most from the product, as well as vitamin B12, a vital nutrient which is often lacking in a vegan diet. Being naturally vegan, gluten-free, dairy-free and hypoallergenic, it works well with most diets.
What the users say:
User reviews for Misfits protein powder are largely very positive, with many saying that it doesn’t have the grainy texture that a lot of brands have. According to them, the powder mixes well into oatmeal, smoothies and yogurt. Negative reviews tend to focus on the fact that you can only buy 500g bags, so if you get through protein powder quickly, you’ll want to double up on your order or opt for a brand that offers a larger tub.
Misfits comes in four flavors, double chocolate, salted caramel, vanilla, and cookies and cream. We tested the double chocolate, expecting it to have an over-the-top sweetness. However, we were pleasantly surprised that it was chocolatey, but not to the point of being sickly. We did find that it was a little bit lumpy in shakes however, and stuck to our blender slightly. But we should note that our blender is quite old and sometimes struggles with tougher ingredients.
It’s a shame this only comes in a 500g bag, because it will only last you for 16 servings. However, overall this is a quality protein powder for women that helps to build lean muscle, and has the added benefit of being dairy free.
(Image credit: Future)
5. Form performance protein
The best protein powder for women, ethically speaking
Specifications
Protein per serving: 30gFat per serving: 2.9gCarbs per serving: 2gSugars: 0.1gServings per container: 13
Reasons to buy
+Sustainable ingredients and packaging +Very high in protein
Reasons to avoid
-Limited flavor choice -Expensive
Form Performance Protein offers a complete amino acid profile with 5g of BCAAs per serving, and a whopping 30g of protein, supporting the growth and maintenance of muscle mass. The blend is a mix of organic pea protein with brown rice and hemp proteins. It also contains curcumin and black pepper, both of which have anti-inflammatory properties to help you recover quicker and get back to training faster, as well as 5g of glutamine and digestive enzymes.
One of the most eco-friendly options, it contains all natural ingredients with no artificial flavors, sweeteners or added sugar. The packaging is also 100% plastic free and compostable. Because of this, no plastic scoop is included, so you will need a spoon handy. The bag is also only available in one size too (520g), which contains just 13 servings. This seems fairly small for the hefty price tag, but given the quality of the product and the company’s ethical stance, it’s probably justifiable.
What the users say:
Users note that, compared to a lot of other vegan protein powders, the amount of protein you get per serving is really good. One user wrote: “The main problem with non-dairy protein powders is their chalkiness and thickness – especially if only mixed with water. Form Protein Powder is by far the least thick and chalky non-dairy powder I’ve found.” Negative reviews tend to cite that the powder is fairly sweet, as well as pricey.
Form Performance Protein comes in just four flavors, vanilla, chocolate peanut, banoffee and tiramisu. The texture is smooth and it’s easy to mix, although the vanilla flavor that we tested may be too sweet for some tastes. But if it’s an ethical, vegan protein powder you’re after, this ticks a lot of boxes.
(Image credit: Alice Ball)
6. Vega Protein Made Simple
The best fuss-free protein powder for women
Specifications
Protein per serving: 55gFat per serving: 15gCarbs per serving: 6.9gSugars: 3.4gServings per container: 10
Reasons to buy
+Short ingredient list+Vegan-friendly
Reasons to avoid
-Only 10 servings per container-Higher in sugar
If it’s simplicity you’re after when it comes to the best protein powder for women, look no further than Vega Nutrition’s Protein Made Simple. It contains just five ingredients (and none that you’ll struggle to pronounce): pea protein, organic cane sugar, coconut cream powder, natural flavors and sea salt.
Whilst it’s suitable for vegetarians and dairy-free diets, it is manufactured in a facility that processes milk, egg, soy and tree nuts.
Protein Made Simple comes in four different flavors: dark chocolate, caramel toffee, strawberry banana and vanilla. Despite containing real sugar, the flavor isn’t overly sweet. We tried the dark chocolate flavor, and although it wasn’t as intensely chocolatey as we would have liked (especially stirred into oatmeal), it definitely didn’t have the synthetic flavor that a lot of other brands have.
What the users say:
Protein Made Simple scores 4.5 out of five stars on iherb. Many users comment that the powder is easy to dissolve, and tastes really good, with no artificial flavor or smell. Negative reviews say that the protein should come in a larger size and that it would be useful if a scoop size provided 20g of protein, rather than 15g.
There’s a lot to love about this protein powder, which is why it’s frustrating that it doesn’t come in a larger size. One pot will only last you 10 servings. Whilst it’s not a hugely costly product, it means you’ll have to bulk order. Despite this, a big draw is that it doesn’t contain any artificial sweeteners, making this an ideal option if you’re looking for a no-frills protein boost.
What is protein powder, and how does it work?
Protein is a macronutrient that is essential for building muscle mass. It also makes up your nails, hair and bones. Proteins are built up of amino acid molecules, with the proteins we eat getting broken down in the body to fuel muscle mass and metabolism.
When we do resistance training, we’re actually creating ‘micro-tears’ in the muscle fibers. In order to heal it, the body sends proteins and blood to the muscle, and this healing process helps it to grow back bigger and stronger. If we don’t eat enough protein, the muscle won’t grow as well after exercise. For women, it can also hinder metabolism and hormone levels.
A safe level of protein ranges from 0.8g per kg of body weight (2.2lbs), up to 2g of protein per kilogram for very active athletes. This is what makes protein powder so convenient. We can throw a scoop of dry powder into a shaker full of water straight after exercise, so the protein can get to work mending those micro-tears as soon as possible.
You can even throw a scoop of powder into other dishes at home to up the protein content of foods like protein pancakes, oatmeal, or Greek yogurts, making for a healthier breakfast.
One study published in The American journal of clinical nutrition (opens in new tab) found a high-protein breakfast improved satiety in late adolescent girls, making them feel fuller. This can also positively improve neural pathways in our brain which trigger perceived hunger, causing us to snack less throughout the day.
How to choose from the best protein powder for women
As you can imagine, there’s a wealth of choice when it comes to protein powders and a lot of it will come down to your specific dietary needs and taste.
There are 20 amino acids that form the building blocks of muscle protein – nine essential and 11 non-essential. Within the essential amino acids are the three branched chain amino acids (BCAAs) – leucine, isoleucine and valine, which are particularly important for muscle building. Look for protein powders that contain these BCAAs if muscle gain is your goal.
Some protein powders are made from animal products such as whey or casein. Whey protein tends to be digested easily, whereas casein is slower to be absorbed. Both contain all nine essential amino acids.
(Image credit: Getty)
Protein powders tend to come in three forms: concentrate, isolate and hydrolysate. Concentrate powders are less suitable for building lean muscle, because they are less ‘pure’, containing less than two-thirds protein. Protein isolate powders tend to have a higher percentage of protein in them, because they have been filtered to remove most of the carbohydrates and fats. They’re also low in lactose, so if you have a lactose intolerance it’s a good way to get your protein in. Hydrolysate powders are also very well absorbed, but as these have been processed even more than isolate powders, they tend to be more expensive.
You’ll also find protein powders that are vegan-friendly. Look for ones that use a combination of plant proteins (such as pea, soy, hemp and brown rice) as these will be more likely to contain a complete amino acid profile.
Once you’ve picked your protein type, next you want to consider the amount of protein per serving, as well as the carb and calorie content. If you’re trying to build leaner muscle, you’ll want to go for one that’s slightly lower in carbohydrates and sugars.
You may want to keep your protein powder as simple as possible, and get the rest of your nutrients from food, or the best fish oil supplements. However, lots of brands add extra goodies to their products, from digestive enzymes and probiotics, to weight loss boosters like green tea extract and turmeric. If you’re looking to up your vitamin and mineral intake, these types of products are a win-win.
The next step (and one of the most important in our opinion) is taste and texture. It’s all very well having loads of flavors to choose from, but if they don’t taste great, or are lumpy and chalky, you won’t want to drink or eat them. The protein powders in this guide have been chosen based on their ability to mix with water, milk or food, and all passed our taste tests.
Budget is of course a factor but there are so many different price points that you won’t struggle to find something to fit your needs.
What’s the best protein powder for women?
There are hundreds of products in the protein powder market, so choosing just one can quickly become overwhelming. However, there are a few ways you can quickly narrow down your search.
Being able to decipher the nutrition label will help you to understand what’s actually going on with your protein powder.
As mentioned previously, first of all take a look at the type of protein that is being used. Common options include whey, casein, collagen, plant-based, pea, and hemp. Each type of protein has its pros and cons, so figure out what type of protein will best support your needs.
Next, take a look at the sugar and sodium levels. Most of us probably want to steer clear of protein powders that are high in sugar or artificial ingredients, especially if we’re hoping to build muscle.
Look out for added vitamins and electrolytes that may help to support your workout in other ways. Many products are essentially two-in-ones.
Finally, look for a certification that the product has been tested and approved for public use.
Protein powders come in a wide variety of flavors. While some people prefer tasteless powders, others find it easier to take protein when it tastes like chocolate, vanilla, or coffee.
Finally, make sure that the powder fits your dietary requirements. Not all protein powders are suitable for vegans, for instance. When in doubt, always check with your doctor before trying a new product.
