Is Whey Protein Good for Women?

Written by Cristina Powell

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I can’t tell you how many times a woman has asked me a question like, “Is whey protein good for women? It seems like such a ‘guy’ thing.” Or, “Whey protein is for bodybuilders. Doesn’t whey protein bulk you up? Women should be using soy protein, right?”

On one hand, it excites me; after all, it’s a good sign she’s interested in looking, feeling, and performing her best. On the other hand, I can’t help but want to drop my head into a double facepalm because such a misguided perspective is still so pervasive. So let’s set the record straight, ladies!

Is Whey Protein Good for Women?

If you’re a woman who’s looking to lose fat, boost metabolism, add lean muscle tone, control your appetite, crush cravings, manage your body weight, boost your immune system, improve glycemic control, support heart health, and age healthfully, gracefully, and beautifully, then the answer is a resounding YES. You see, supplementing with whey protein is good for women because it’s been shown through research to promote a laundry list of health benefits. These range from better body composition to better appetite control to better immune function to better blood pressure to healthier aging and more. So whey protein is pretty much the “queen bee” of proteins for women!

Here’s a quick reminder on the benefits linked to higher protein diets:

  • Boost and preserve metabolic rate
  • Suppress appetite, reduce cravings, and lead to better food choices
  • Accelerate fat loss
  • Preserve calorie-burning lean muscle and build muscle tone
  • Prevent weight regain
  • Support weight-loss maintenance
  • Promote recovery from exercise and reduce activity-related soreness
  • Improve carbohydrate management
  • Support heart health

There’s more, but you get the gist: higher protein diets help you look and feel your best.

Are protein shakes good for women

How Do You Lose Weight with Protein Shakes?

Protein shakes that contain whey protein can help you lose weight in multiple ways. For starters, despite their best intentions, most people are not very good at properly estimating portion sizes, which results in overeating, putting the kibosh on weight loss. When you replace meals with protein shakes, you take the guesswork out of the equation and easily control calories, a fundamental and necessary component of weight loss. Along those lines, studies show that when folks replace meals with protein shakes, they tend to lose more weight. Not all proteins are created equal though. You see, whey protein is especially nifty because it does a better job (compared to other proteins) at suppressing hunger hormones (such as ghrelin) and boost hunger-busting (satiety) hormones (like GLP-1, GIP, and CCK).

And that’s not all. While many folks focus on weight loss (i.e., the numbers on the scale), what we really want for a lean, tone appearance and long-term weight maintenance is FAT loss combined with muscle gain or maintenance. And according to research in The Journal of the American College of Nutrition, “The current body of literature supports the use of WB [whey protein], either as a supplement combined with resistance exercise or as part of a weight loss or weight-maintenance diet, to improve body composition…” Which is exactly what we’re looking for!

Is whey protein good for women

Can You Take Protein Shakes as a Meal Replacement?

You better believe a protein shake can be used as a meal replacement! In fact, protein shakes can not only be used as meal replacements, they can also be used to replace calorie-dense, junk food and snacks. They can also be used around your workouts to boost energy levels and accelerate recovery. And they can even be used at nighttime to satisfy your appetite and sweet tooth—instead of going for that ice cream.

Basically, protein shakes are food, and when you choose a high-quality, great-tasting protein shake made with natural ingredients, you’ll support better overall diet quality, boost your metabolism, control your appetite, reduce cravings, and promote weight management.

Whey Protein For Women

How Many Grams of Protein Do Women Need Per Day?

But “how much” do you need? Great question! To enjoy the many health and fitness benefits of higher protein diets, a good starting point is to consume around 0.7 grams of protein per pound of bodyweight per day for otherwise healthy women. So, if you’re 150 pounds, that’s about 105 grams of protein per day. Don’t worry, a little more won’t hurt.

There you have it: why whey protein is good for women. Here’s to looking and feeling your absolute best!

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  • Bh Kk

    Hi Cristina
    Thank you for an informative article. What should we do if we are underweight?
    Further, is coconut oil suitable for underweight women?
    Look forward to your reply. Thank you.

    • Cristina

      Hi Bh Kk. Thank you so much for taking the time to share your feedback with me. I appreciate hearing from our readers, and it helps to know that I am providing information folks like yourself want to learn about.

      While our Low Carb Protein Blend is largely mentioned as a great way to increase your protein intake while on a weight loss program, that is only one way to incorporate this amazing product in your healthy diet. I often suggest protein as a means to assist with muscle recovery after a work out, or even before bed to provide additional recovery while you are asleep.

      For me personally, a protein shake is a great way to begin my day, as it provides me with a solid boost of protein to sustain my energy, while also combating hunger and cravings to get me through the morning rush.

      So back to the question at hand–what to do if you are underweight? The equation, on paper, is relatively simple. Just like weight loss is often boiled down to creating an energy deficit (i.e., burn more calories than you consume), weight gain is the product of an energy surplus (i.e., consume more energy than you burn). Of course, just like there are myriad hormones and limiting factors with which we need to be concerned in the battle of the bulge, there are similar factors that need to be considered for gaining weight.

      Assuming an otherwise healthy individual, however, it really does boil down to eating enough. However, without knowing your current nutrition habits, it can be somewhat arbitrary to throw out too many recommendations. One of the simplest and most effective means to add high-quality calories—and high-quality lean body mass—is to add two BioTrust Low Carb Super Shakes to what you’re already doing.

      I would recommend a muscle-building BioTrust Low Carb Super Shake, which is comprised of the following:

      Step 1: 2 – 3 scoops of BioTrust Low Carb
      Step 2: Choose your liquid (e.g., water, unsweetened almond, hemp, or coconut milk, organic milk, green tea)
      Step 3: Add a protein boost (optional) (e.g., cottage cheese, Greek yogurt, plain yogurt)
      Step 4: Fruit (e.g., strawberries, blueberries, frozen banana, etc.)
      Step 5: Veggie (e.g., celery, spinach, kale)
      Step 6: Healthy fats (e.g., nuts, seeds, nut butters, coconut oil)
      Step 7: Spices, sweeteners, and toppers (e.g., stevia, cinnamon, dark chocolate, oats, vanilla extract, etc.)

      Ideally, I would also suggest incorporating some resistance training to help provide the stimulus for muscle growth. We have a general article written on the topic, which you can find here on our blog, and if needed I can point you in the right direction.

      At this point, I think that any additional information that you’d care to share would be extremely helpful. That is, it will be important to meet you where you are. So, if you could share some additional background, that would be outstanding.