These are the 8 best protein powders, tried and tested
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We're sure you know by now that you should include protein in your diet for muscle gain, fat loss, and, well, your overall health. And you probably also know that outside of food, protein powder is a useful source of the powerful macronutrient.
But do you know why the best protein powders for women are so useful? Or are you just copying your favourite influencer on the 'gram? Here's why it could be the key to hitting your protein goals, along with our roundup of the best protein powders on the market, according to the Women's Health team.
How we tested these protein powders
Every protein powder featured in this guide has been rigorously tested by the team at Women's Health. We assessed each one's nutritional profile, taste, consistency, how they made us feel and ingredients list.
Note, the products stamped with the esteemed Sports Nutrition Awards logo below were tested by a panel of nutritionists and in-house experts as part of our 2024 Women’s Health Sports Nutrition Awards. The rest have previously been tested by the Women's Health editors, who have tried their fair share of protein powders, so you’re bound to find one that will float your boat.
Why you can trust protein powder reviews from the team at Women's Health
The team at Women's Health doesn't take reviewing supplements lightly. When we're putting together reviews we only want to recommend our readers the best of the best, which means we really took our time when testing out these powders.
We're particularly fussy with supplements as we've collectively tried dozens - so we know a good one when we try it. We've divided up our review into the best options for the most popular categories of protein powder, which should hopefully make it easier for you to choose which one is best for you.
Best whey protein powder
Who for? Women who lift weights
What is it? Basically, it's the liquid scraped off cheese. Revolting, but also the most effective protein for the body to use, says the Journal of Applied Physiology.
'Whey concentrate is around 65-70% protein, which is higher than any plant-based options,' says nutritionist Drew Price. Protein's gold-star nutrient is leucine, an amino acid that triggers muscle growth and repair.
'Around 13% of the protein in whey is leucine, compared with, say, hemp's 7%,' says Price. 'If you’re training regularly at a high intensity, have 15g before your workout and 15g after to get it working faster.'
Best clear whey protein powder
Who for? Those who don't love the flavour or texture of traditional protein powders.
What is it? Low-fat, low-lactose protein powder from grass-fed, pasture-raised cows.
If you're someone who finds traditional protein powders a little heavy, we'd recommend trying out a clear whey version before you shelve the powders entirely.
Rather than the creamy consistency found with most other proteins, this one from Foodspring dissolves into a thin consistency when mixed with water, and tastes more like a juice than a supplement. The fruity flavours are also perfect for when the weather is warm, as it tastes little bit like a mocktail.
Best pea protein powder
Who for? Vegans, those who want to consume less dairy and women who suffer from bloating.
What is it? Made by extracting the soluble protein from fibre-rich yellow split peas, this gives a vegan protein punch - minus the gassy side effects.
High in superstar amino acid leucine, pea protein outranks other plant-based proteins according to The Journal of Nutrition and a study found it as effective as whey at increasing muscle mass during a 12-week training programme.
It's a popular post-workout choice because its zero fibre content (compared with hemp’s 8g per 30g scoop) makes it easier on the gut. However, it's a little light on crucial amino acids, so pair it with another plant protein, such as oat bran, which contains plenty. Just add a 30g scoop to a smoothie or make yourself a protein porridge with the oats themselves.
Best casein protein powder
Who for? Women aiming for fat loss.
What is it? Another dairy by-product, its fat-blasting reputation means it's a favourite with the body-building crowd.
Despite its meathead associations, casein is actually ideal for anyone with a get-lean goal. ‘Casein is digested more slowly than whey and forms a jelly in the stomach that keeps you feeling full,’ says Price. ‘It also stops muscle from breaking down, enabling you to lose weight without losing muscle.’
A study published in Medicine and Science in Sports and Exercise found that ingesting 40g of casein pre-sleep improved protein repair rates by 22% – essentially speeding up your progress by around one-fifth. Still not good for the dairy-averse though.
Best rice protein powder
Who for? Women who enjoy smart snacks (read up on WH's favourite expert-approved high protein snacks, while you're at it).
What is it? Rice grains are ground and treated with enzymes to separate the protein. You'd need to eat 500g of rice to get the same protein as in a 30g scoop. That's a lot of risotto.
Easy on the stomach, rice may seem like a decent alternative to whey – one study in Nutrition Journal found it to be as effective on all counts – but Price has a word of warning.
'Rice doesn't compare in terms of amino acids so I'd guess the subjects in the study were getting a lot of protein from elsewhere in the diet, evening things out,' he says, advising you to do the same: 'Fill up on quinoa at mealtimes and snack on peanut butter or edamame beans.' Don't mind if we do.
Best hemp protein powder
Who for? Vegans.
What is it? Made from pressed and ground hemp seeds, this vegan superfood powder will go divinely with your slogan tee and a designer yoga mat.
Good news: Hemp contains anti-inflammatory omega -3 and -6 fatty acids, which are difficult to find on a plant-based diet.
Bad news: 'Although hemp protein has all 21 amino acids, it doesn’t have the optimum amounts you’d find in casein or whey. It’s particularly low in leucine, so try combining 15g of hemp with 15g of leucine-rich pea protein powder to boost the amino acid profile and speed up your body’s rate of repair,' advises Price.
Finally, be warned: 'It can cause bloating, probably down to the high amount of fibre,' says Price. Worth remembering if you don't want to let one rip mid-yoga sesh.
Best soy protein powder
Who for? Busy AF women who work out a lot.
What is it? Soy protein is the protein extracted from soy beans. Unlike many other plant protein sources, it's a complete protein with all nine essential amino acids.
While the health benefits of soy protein are often disputed, soy protein products have plenty to offer. When blended with milk or water, this salted caramel-flavoured soy and pea protein blend tastes just like dessert in liquid form. It comes in recyclable packaging and it earned top marks for mixability thanks to its fine, powdery texture. Our testers felt it aided their post-workout recovery, with one saying, 'I felt less fatigued after a workout,' and it 'kept me satisfied throughout the day.
Best superfood protein powder
Fortified with seven grams of fibre, 14 vitamins and minerals and 13 fruits and greens powders, this protein powder has more nutritional value than meets the eye.
Our Ecommerce Editor has been using this protein daily for a good few months now and rates it as a daily powder. She mixes it into her overnight oats for some extra protein, and the consistency is silky with no chunky bits or chalky flavour.
The ingredient list includes pumpkin seeds, spirulina, broccoli, blueberry, kelp, Iron, Vitamin C and biotin, so you're getting a lot more out of this powder than just an uptake in protein.
FAQs
How to pick the best protein powder for you
Let's talk the best protein powders for women. Not the gloopy, concrete-looking slop that you associate with World's Strongest Man but tailored, vitamin- and mineral-enhanced blends designed specifically for what women need.
Whether you're vegan, dairy-free or lift a lot in the gym, there's a protein powder just for you. Read on for our handy guide on what sets pea apart from casein, and whether hemp tops brown rice in the nutrition department.
8 ways to use protein powder
You've ordered your powder and are avidly scrolling high protein recipes on the Women's Health site only to realise they're, well, mainly made from food and not protein powder.
No sweat—we asked nutritionists Hope and Lee Chambers (@essentialisecoach) to offer their favourite ways to incorporate the little extra protein hit into their day-to-day.
'I love adding protein powder to my porridge', says Jenna, while Lee loves using protein to add a little sweetener to his morning coffee. Here are some more options to try.
Mixing with water or milk of choice (aka making a traditional protein shake)
Mixing through your morning porridge (make sure to use this protein powder porridge hack, if you do)
Stirring through yoghurt for a snack
Making into protein pancakes
Blending with banana and your choice of fruit and veg to make a healthy smoothie recipe
Whizzing it into a pudding or mousse
Using it to thicken soup or hummus
Baking it into cakes, bread or pizza bases
How often should you drink protein shakes?
Protein shakes are ideal for drinking around the time of your workout – either before or after – to promote recovery, or to snack on throughout the day in-between meals. Protein shakes should not replace meals entirely.
Your best bet is to hit up a qualified nutritionist – particularly if you have health, performance, or aesthetic goals in mind – to get the low-down on your daily optimum protein amount, plus how to get as much as you can from food sources and when (and how often) to supplement with protein powder.
How much protein do women need?
The NHS and the British Nutrition Foundation recommend 0.75g of protein per kilogram of body weight a day (that's around 50 to 60g), but several recent studies, including this Nutrients paper, have suggested that those protein guidelines are too low, especially if you’re particularly active.
'Those engaging in 150 minutes of exercise per week (or more) require around 1.2 to 1.5g of protein per kg body weight per day, and athletes will require even more,' says nutritionist Jenna Hope.
Why is protein so important for women?
Maintaining muscle mass and strength is important for your overall health, helping to prevent chronic diseases and supporting everyday movement, such as lifting heavy objects.
High protein foods help to support exactly that, and protein powders in particular offer bang for buck. 'Your muscles are made up of amino acids, which are the building blocks of protein,' explains Dr Stuart Gray from the University of Glasgow. 'Powders deliver a huge amount of amino acids to the muscles.
'For busy women (all of us then), a protein powder can help you hit your nutrient goals without meal prepping every other evening or losing precious hours of sleep in the morning.
Are some protein powders better than others?
Short answer, yes, but it will depend on your goals what 'better' means. There are some ingredients to swerve across the board according to Hope, though.
'Be aware of added sugars, as they can unknowingly contribute to your total sugar intake. Where possible, opt for protein powders that are free from artificial sweeteners and flavourings, too,' she advises.
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