Is Whey Protein Good For You?

Written by Cristina Powell

Is whey protein good for women

I can’t tell you how many times someone has asked me a question like, “Is whey protein good for me?” Or, “Whey protein is for bodybuilders. I shouldn’t use it if I don’t want to bulk up, 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!

Is Whey Protein Good for You?

If you’re a person 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 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 “king” of proteins!

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.

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!

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.

How Many Grams of Protein Do You 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 an otherwise healthy person. 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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More From Cristina Powell

  • Martin Begun

    My friend (56 year old woman) has several issues that are affecting her weight (too low/5’7″ & 95 lbs.) and her overall health. She has a combination of very high ferretin (iron) levels in here blood (hemochromatosis) AND low blood pressure. She is restricted from eating a lot of protein rich foods that have high iron, and ends up eating a lot of low fat yogurt, fruits, etc.; not getting nearly enough calories and energy daily to function.

    Do you have any suggestions for this problem? Food or supplements to add protein and energy without spiking her ferretin levels?

    • Hi Martin,

      I hope this finds you doing well. Thank you very much for stopping by and for sharing your questions and concerns with us. I’m very sorry to hear about your friend, and I completely understand your concerns. She has a dear friend in you, as you are going out of your way to help her. That’s very kind of you, sir!

      Having said that, because hemochromatosis is a medical condition, I do need to remind you that we are not qualified to provide medical advice, including medical nutrition therapy. Along these lines, you and/or your friend would be well advised to consult with a registered dietitian. What’s more, we do want to remind you that our products are not intended to diagnose, treat, cure, or prevent any disease. Along those lines, folks who are taking medications or have a medical condition should consult their physician before using our products.

      Having said that, I can speak generally to protein sources that are high/low in iron. For example, heme iron, whic is the most easily absorbed form of iron, is highest in red meat such as beef, venison, lamb, and buffalo. Additionally, blue fin tuna is higher in heme iron than most other types of fish. Other than that, most protein-rich foods are not incredibly high in iron. For a fairly extensive list of high-protein foods, please feel free to download this report.

      Interestingly, eggs, which are a good source of protein, energy, and copious nutrients, contain a compound called phosvitin, which impairs the absorption of iron. This iron inhibiting characteristic of eggs is called the “egg factor.” The egg factor has been observed in several separate studies. One boiled egg can reduce absorption of iron in a meal by as much as 28%.

      Additionally, dairy is a good source of protein and calories. Along these lines, a protein supplement such as BioTrust Low Carb can be a very beneficial asset for boosting protein intake and meeting protein needs. In addition to the article above, we’ve talked about the benefits of protein supplementation in other articles on our blog, such as this one.

      Of course, a good way to boost calorie intake is by increasing the consumption of foods rich in healthy fats, including extra virgin oils (e.g., olive, coconut, macadamia, avocado), nuts, seeds, avocados, olives, cheese, etc.

      I hope that this is helpful, Martin. Please feel free to share any additional questions or concerns. Thank you!

      Coach Tim

      • Martin Begun


        Thanks for the input….especially the part about eggs.


  • Lori Sorrells

    I was so glad to read this. My doctor put me on a high protein diet March 2016. Since then I have lost 55 pounds. I’ve been using whey protein since the beginning of the diet and haven’t felt this healthy for years. Thank you so much for posting this article.
    Mesa, AZ

    • Hi Lori,

      Thank you so much for your sharing your success story with us. Wow, that is incredible! Kudos to you for the tremendous strides you’ve made to improve your body and your health. The fact that you “haven’t felt this healthy for years” sums it all up perfectly. Great job, Lori; keep it up!