Experts Say You Should Eat Protein All Day Long

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It seems like protein is on everyone's mind lately. It certainly is on mine...and on my plate and in my cup. Still, most women are not eating enough protein to support muscles and many other important functions.

While most trainers and dietitians will recommend whole foods first to hit your nutrient needs, but there's not always time to whip up a high protein meal. Enter protein powder. "It's a very convenient way to get a decent amount of protein in a small amount of time," says Dana White, RD, registered dietitian and athletic trainer who specializes in sports nutrition.

Best protein powders for women

That's just the beginning. "When you eat is really just as important as what you eat," says White. That's especially true for protein. Unlike other macronutrients (carbs and fat), you're not able to store protein. That means your body needs a consistent stream of it coming in. (One protein-packed meal a day will not cut it.)

There is no one-size-fits-all protein powder definition, but "'isolated protein supplement' is probably the best way to describe it," says White. The powder you scoop out of the tub is extracted from a protein-rich food and converted into the mixable form. "There are a variety of different animal- and plant-based protein powders," White adds.

Meet the experts: Dana White, RD, is a registered dietitian and an athletic trainer who specializes in sports nutrition. Cara Carmichael, CPT, is a certified fitness and nutrition coach based in Colorado. Winnie Yu, CSCS, DPT, is a physical therapist at Bespoke Physical Therapy in New York City.

What to consider

Protein Source

While animal-based protein powders will likely be a single source (like whey, casein, or collagen), plant-based protein powders are generally a blend of different plant proteins (soy, hemp, pea, rice, and more). "Out of the 20 amino acids that exist, there are nine essential amino acids that you can only get from food," says White. "Animal-based foods have all nine essential amino acids, whereas plant-based proteins are lacking one or more of those nine essential amino acids." (FYI: Soy is the only plant-based protein that includes all essential amino acids; the rest need to be combined to deliver the essential amino acids.)

How We Selected

Now that you know why protein powder is awesome for your fitness goals and overall health, it's time to find your new favorite match. We consulted registered dietitians, certified trainers, physical therapists, and WH editors, then carefully combed the product reviews, to find the 14 best protein powders for women.

Essential Protein Daily Shake Pregnancy & Postpartum

This perinatal-friendly formula includes pea protein and essential L-methionine for a complete amino acid profile. You don't have to worry about confusing or questionable ingredients here, either. There is no sugar added, no artificial flavors, and it's free of soy and gluten. It's also third-party tested for efficacy.

Editor review: "During the early days of breastfeeding when both my daughter and I seemed to have insatiable appetites, I kept this protein powder close at hand. It was easy to whip up a shake and drink with one hand to ensure I got the nutrients I needed for all my new mom tasks."—Jennifer Nied

Whey Protein Powder

Made from grass-fed cows free of hormones, this protein powder packs in 25g grams of protein and 5.9g of branched-chain amino acids for ultimate recovery and muscle-building power. It doesn't skimp on flavor either, with multiple tasty options to choose from and subtle sweetness from coconut sugar.

Editor review: "I mix the Promix whey protein powder into my coffee every single morning. The powder just tastes so...pure. And the flavor is subtle. My favorite is the Madagascar Vanilla, which gives my coffee a slightly creamy and cozy flavor (especially with a sprinkle of cinnamon). I also love that there are only four ingredients in the Promix powder, and one of them is the whey protein from grass-fed cows."—Abby Cuffey, WH Executive Editor

Organic Plant-Based Protein Powder

Aloha believes you shouldn't have to sacrifice taste for nutrition, and that's certainly true with this delish chocolate protein powder. It contains a blend of organic pea, organic brown rice, organic pumpkin seed, and organic hemp seed protein to hit all the essential amino acids. Monk fruit extract provides just enough sweetness without artificial sweeteners or excess sugar.

It's versatile and works well blended in a smoothie or added to baked goods, like muffins and cookies to up the protein content.

Organic Vegan Protein Powder

Pea, brown rice, and chia seed form the base for this plant-based protein powder. It also contains prebiotics and fiber to support gut and overall health. There is zero sugar, too. Instead sweetness comes from stevia and erythritol.

Fun fact it's a fave of USWNT start Alex Morgan..

Editor review: "As a vegetarian, I'm a huge fan of Orgain plant-based protein—especially the vanilla bean and creamy chocolate fudge flavors. I mix two scoops into my breakfast smoothie every morning with some blueberries, spinach, banana, peanut butter, and almond milk because it ensures I get the necessary protein I need every day, while still allowing me to live a whole foods, plant-forward lifestyle."—Lindsay Geller, WH Lifestyle Director

Whey Protein

Plant-based protein powders aren't your only option if you're sensitive to dairy. Enter goat whey protein, which is a fave of Addison Aloian, WH Editorial Assistant. The cold-pressed, non-denatured whey is smooth and creamy, perfect for blending in smoothies. You can rest easy because the goats are pasture-raised without the use of rBGH and rBST. It also contains all nine essential amino acids and no added sugar.

Editor review: "This protein powder was originally recommended to me by my mom, and I'm absolutely loving it. It packs a hefty 22 grams of protein in two scoops, and it tastes AMAZING—I personally love putting it into my blueberry breakfast smoothies, and it makes them taste like legit pie, without all the sugar."—Aloian

Whey Grass-fed Protein

Derived from non-rBGH New Zealand grass-fed cows, this supplement supports muscle synthesis and immune health without disrupting digestion. Prebiotics and probiotics make it easy on even sensitive stomachs. Plus a digestive enzyme mix boosts protein absorption. This mix gets White's stamp of approval.

Protein + Greens

From the team behind the chic vegan meal-delivery service comes a convenient plant-based protein powder. It features 12 grams of protein from pea, hemp, and pumpkin and a combo of greens (organic spirulina, organic wheatgrass, organic barley grass, organic chlorella) to boost veggie intake. There is no gluten, refined sugar, or dairy on the ingredient list. Instead, it is sweetened ever so slightly by stevia leaf extract.

ISO100 Hydrolyzed Protein Powder

This fast-absorbing 100% whey isolate protein includes 5.5 grams of BCAAs and is easy on the stomach. On top of that it tastes delicious and comes in a mind-boggling array of flavors. If you think all protein powder tastes like dirt, at least one of the unique flavors (Dunkin cappuccino, strawberry, or Cocoa Pebbles to name a few) is sure to change your mind.

Editor review: "After years of avoiding whey and the acne that generally came with it, I gave this protein powder a try. Not only did it taste delicious, but I had no skin issues whatsoever. I felt energized and satiated all day whether I added it to my coffee in the morning or a shake snack in the afternoon."—Jennifer Nied, WH Fitness Editor

Personalized Protein Powder

Complete a quick quiz to determine what protein blend is best for your goals and nutrition needs. All the custom blends include all nine essential amino acids from seven or fewer ingredients, so you know you're getting what your bod needs. You'll also have access to a registered dietitian for food questions.

Each one is unflavored and comes with flavor packets. Choose from strawberry cream, Madagascar vanilla, rich chocolate, caffè mocha, cookies & cream, chocolate peanut butter, cinnamon toast, and sea salt caramel to punch up the taste.

Organic Plant-Based Protein Powder

Adaptogens give this plant-based protein a leg up to help nourish and improve mental and physical health. The unflavored formula blends quickly and tastes great thanks to a naturally sweet mix of organic coconut palm sugar, organic lucuma, pink Himalayan salt, organic cinnamon, and organic monk fruit.

In addition to 18 grams of plant-based protein, each serving includes 1000 mg of functional mushrooms (chaga extract, reishi extract, turkey tail extract, cordyceps extract, and lion's mane extract) and 500 mg of adaptogens (ashwagandha and eleuthero).

Editor review: "I love the unflavored Four Sigmatic protein powder because it blends really nicely into smoothies and pancake mix for a quick-and-delicious boost. The fact that it’s plant-based (pea protein) is perfect for me, as whey protein typically upsets my stomach."—Jacqueline Andriakos, Executive Health & Fitness Director

Egg White Protein

Eggs are an excellent way to fulfill your protein needs, but this protein powder has you covered when there isn't time to crack and cook them up.

The brand also comes with third-party testing, so you know there aren't questionable substances lurking and it's an effective batch of ingredients. What you do get are 20 grams of protein with BCAAs in every serving.

Whey Protein Powder

This whey-casein protein blend contains 25 grams of protein per serving to improve recovery and build muscle. The texture is topnotch and blends to creamy perfection every time.

Editor review: "I’ve tried so many protein powders and BPN (Bare performance) vanilla whey protein powder is my go to for its simple vanilla flavor. Texture is also very important and I find this one smooth and not gritty so it’s perfect for adding to oatmeal, yogurt or blending into a smoothie."—Tina Martinez, WH food producer

Clean Protein Powder

This grass-fed whey protein isolate powder boasts 20 grams of high-quality protein per serving and no additives. You won't find any gluten, soy, or sugar on the ingredients list.

Editor review: "It’s rigorously tested so I know I’m getting the highest quality, cleanest protein possible. I have NEVER found an unflavored protein powder that actually is tasteless like Kion’s without a hint of chemical. It's my go-to powder for overnight protein oats that taste like oats."—Liz Plosser, WH editor in chief

Clear Whey Isolate

You might think protein powders must all be creamy, but that just isn't the case. This clear version is packed with high-quality whey protein isolate to promote muscle building and recovery and skip the digestive distress that commonly comes with dairy. It's also low in lactose, fat, and carbohydrates to support your performance and blends so well you can shake with water for an on-the-go boost.

Trainer review: "If you want the benefits of protein without the bloating/creaminess that comes with traditional protein powder, this clear whey protein has been one of my training essentials. It's clear, light, and refreshing for a post-run recovery drink."—Winnie Yu, CSCS, DPT, physical therapist at Bespoke Physical Therapy in New York City

Why do I need protein powder in the first place?

Short answer: You need protein to live. "No one is surviving without amino acids," says White. "If you're not meeting your protein needs on a daily basis, you're not going to be able to reach your fitness goals, either," she adds.

You may immediately think about building muscle, but protein serves a lot of other important functions, too. "Those amino acids get repackaged into a variety of different things—enzymes, hormones, muscle," says White. Immune system function, pH in the body, hormone regulation, and more come from protein consumption.

"Especially as women age and metabolism changes and hormone function changes, it's even more important to make sure that they're meeting those daily goals for amino acid intake," says White.

The quality and quantity of protein matters, according to Cara Carmichael, CPT, fitness and nutrition coach. "The reason why the quality matters is for bioavailability, or how your body breaks it down and uses the nutrients," she says. "If you're training hard, but you're not seeing results you're probably not getting enough protein to build new muscle. You're like a hamster in a wheel, not getting anywhere. Think of your diet as allowing you to reveal all your hard work."

How can I use protein powder in my routine?

From shaking it up with water on the simple end to baking with it on the more elaborate side, protein powder offers truly endless, tasty options. Get the scoop on how trainers prefer to load up on protein throughout the day:

Don't skip breakfast

The first meal of the day is an excellent place to pump up your protein, according to Carmichael. If you're skipping the morning meal, you're missing out on a prime opportunity for 30 to 50 grams of protein, she adds. Her go-to is a protein smoothie with a scoop of protein powder, Greek yogurt, cup of fruit, and water.

Snack on protein

Another fave of Carmichael's anytime of day is a yogurt bowl. She starts with 1.5 cups of Greek yogurt and mixes in a scoop of protein powder and berries. "It's a fabulous sweet tooth snack," she says.

Combine with carbs for recovery

"If you mix protein powder with water post-workout, it probably doesn't have enough carbohydrate to support good muscle recovery," says White. To add the necessary carbs (and replenish your body's glycogen stores used up in your sweat), mix the powder with milk or juice, or grab a banana on the side, she adds.

Don't dry scoop

Thankfully the trend of chowing down on a plain scoop of protein powder has largely fallen by the wayside. Whew! Still, if you're tempted to try it, just don't, according to White. "You definitely want to dilute protein powder in something," she says.

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