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Protein Powder for Women

November 10, 2021 4 min read

Protein Powder for Women

About 20% of our body is protein. As a macronutrient, which completes carbs and fats, you use this nutrient to maintain and grow your muscles, blood vessels, blood, skin, hair, and nails. Moreover, your body synthesizes hormones and enzymes using protein. It is likely that you think about meat and other animal products when you consider protein-rich foods, isn't it? In addition, you can add tofu, chickpeas, beans and peanuts to your diet.

Although these foods are the main sources of protein, taking supplements like protein powder are what people, especially women, turn into to fill the nutritional gap. Imagine how easy and convenient it is to add protein powder in your smoothies and still get the nutrients found in whole foods. Before you go any further, it's important to understand how much protein your body truly requires.  


How much protein do women need? 

According to the USDA Dietary Guidelines,  the recommended level of protein intake for  women is about 46 grams of protein and men need around 56 grams of proteinfor those 19 years and older. So, if you're wondering how much exactly you need, it depends on a number of factors, including your weight, age, goals, and level of activity. 

However, a higher protein intake of 1.4 to 2.0 g/kg is needed for physically active individuals. When the activity is intensive and longer, the body's amino acids are oxidized which heightens the need for protein. 

Therefore, if you're an athlete, you'll need slightly more dietary protein than someone who is sedentary. 

In addition, female bodies are genetically wired to store energy for certain activities, such as pregnancy and breastfeeding, so dietary protein is even more crucial during pregnancy because it is necessary for the proper growth and development of the baby.

It is still unclear how much protein is needed during pregnancy. Currently, recommended diets for pregnancy are 0.88 g per kg*day*d(1) and 1.1 g per kg*day*d(1), respectively.


Is protein powder for you?  

You might be wondering whether you need additional protein support or not. But there are growing studies that support the benefits of protein powder. 

  • Weight management - Protein has a high thermic effect or the ability to increase your metabolism after you eat. It has been shown that when protein is around 25–30% of total daily calories, metabolism is raised by 80–100 calories per day, as compared to low-protein diets. 
  • If you’re looking for ways on how to shed pounds for a better looking body, adding protein powder to your diet helps with weight loss, and build new muscle.

  • Build muscle ( Lean or bulky muscle?) - Eating just any amount of protein or adding protein supplementation is not necessarily going to help you build muscle. So, for most women who are worried about getting a bulky body, it won’t happen if you go it together with a proper workout that helps you gain muscle mass. However, if you eat too much protein, it is converted into fat and stored. Focus on putting in the work and you will achieve a hard, lean, and toned physique in no time. 
  • Increases level of satiety - When you eat protein-rich food or add protein supplementary intake like powder, it  reduces the level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full. To say it simply, proteinincreases levels of satiety, which makes you feel less hungry afterward.  
  • Pregnancy and breastfeeding -  Our bodies are genetically wired to store energy for certain activities,especially for women, during pregnancy and while breastfeeding. Dietary protein is even more crucial because it is necessary for the proper growth and development of the baby. During this time, a breastfeeding mother does need more protein than the average woman.  This amount can vary depending on age and weight. Currently, the recommended protein for pregnancy are 0.88 g per kg*day*d(1) and 1.1 g per kg*day*d(1), respectively.


Here at Centenarius Nutrition, you can find the most clean and easily digestible whey protein isolate powder. Whey protein isn’t the same as others because it contains a range of essential amino acids. This ultra-efficient protein is designed to increase power, fuel workouts, build lean muscle, promote weight loss, and aid in recovery. 

Whey protein also contains glutathione that delays the signs of ageing. It also helps the body to create hormones that help generate healthy skin and nails. 

This easily digestible whey powder doesn’t cause any bloating. What’s more, it has zero additives and no aftertaste.  

Take your protein supplementsfor a healthier, fitter you.  



Getting your daily protein requirements completed, no matter if you're a man or a woman, is very important for your body. With a wide array of food choices you can get from, it’s important to note and be mindful of the protein sources, weight, age, goals, and level of activity to meet the  amount that you need. 

If you’re looking for ways to meet your daily protein requirements, see what our whey protein powder can do for you. 



Sources:  https://www.sciencedirect.com/science/article/abs/pii/S1440244000800389 https://www.issaonline.com/blog/index.cfm/2019/women-and-protein-an-essential-guide https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-8 https://www.medicalnewstoday.com/articles/best-protein-powder-for-women#benefits https://pubmed.ncbi.nlm.nih.gov/11706282/