Protein Needs For Women

Women's protein needs vary based on age, weight, activity level, and health goals. The average daily protein intake recommendation for women is around 46g, but it can go higher for pregnant, breastfeeding, or highly active women.

Best Protein Powder For Women

Best Protein Powder For Women

How To Choose The Right Protein Powder For You

Identify Your Dietary Needs And Restrictions

  • Consider allergies or dietary preferences.
  • Choose options like whey for non-vegans and plant-based proteins for vegans.

Consider Your Health And Fitness Goals

  • Select protein powders based on your goals (muscle building, weight loss, energy).
  • Opt for low-sugar options for weight loss.

Evaluate Protein Quality

  • Look for complete proteins with all essential amino acids.
  • Both animal-based and certain plant-based proteins can offer complete profiles.

Check For Additives And Sweeteners

  • Avoid added sugars, artificial sweeteners, and flavors.
  • Look for natural sweeteners like stevia and products with minimal additives.

Taste And Mixability

  • Sample different flavors and check mixability before purchasing.
  • Choose a powder that you enjoy consuming regularly.

Read Reviews And Seek Recommendations

  • Read product reviews for insights on taste and effectiveness.
  • Seek recommendations from experts and trusted sources for personalized advice.

Benefits Of Protein Powder For Women

  1. Muscle Recovery And Growth: Protein powder aids in muscle recovery post-workout, promoting muscle growth and strength.
  2. Weight Management Support: Protein powder helps reduce calorie intake, boost metabolism, and aid in fat loss while preserving lean muscle mass.
  3. Convenient And Versatile: Protein powders offer a quick and easy way to increase protein intake without extensive meal preparation, and can be added to various foods and beverages.
  4. Nutritional Needs: Plant-based protein powders help women following specific dietary patterns meet their protein and amino acid requirements for overall health and wellness.
  5. Bone Health: Protein powder is essential for bone health, contributing to improved bone density and reduced risk of osteoporosis, especially important for women at risk of bone density loss.

Plant-Based Proteins: Types And Benefits

In recent years, plant-based proteins have gained significant popularity as more people seek alternative protein sources due to health, ethical, or environmental reasons. These proteins offer a myriad of benefits and come in various types, catering to a wide range of dietary needs and preferences. Below, we explore some of the most common types of plant-based proteins and their unique advantages.

Hemp Protein

Hemp protein is made from the seeds of the hemp plant, which is known for its high protein and healthy fat content. It’s not only a great source of omega-3 and omega-6 fatty acids but also provides a good amount of fiber, making it beneficial for digestive health. Hemp protein is another complete protein, although it's lower in lysine than other plant proteins. Its nutty flavor and nutritional profile make it a favorite among health enthusiasts.

Brown Rice Protein

Brown rice protein is made by treating brown rice with enzymes that separate the carbohydrates from the proteins. The result is a protein-rich powder that’s easy to digest and naturally gluten-free, making it a good choice for those with celiac disease or gluten sensitivity. While brown rice protein is not a complete protein on its own, it’s often combined with other plant proteins, such as pea or hemp, to ensure a balanced amino acid profile.

Benefits Of Plant-Based Proteins

The benefits of incorporating plant-based proteins into your diet extend beyond meeting your protein needs. These proteins often come with additional health advantages, such as a lower risk of heart disease, improved kidney health, and a lower environmental impact compared to animal-based proteins. They're also packed with fiber, vitamins, minerals, and antioxidants, supporting overall health and wellness.

Moreover, plant-based proteins can be especially beneficial for women. Additionally, the high iron content in pea protein may help prevent iron-deficiency anemia, a common issue among women.

Incorporating plant-based proteins into your diet is a smart way to diversify your protein sources and benefit from the unique nutritional profiles they offer. Whether you're vegetarian, vegan, or simply looking to reduce your intake of animal products, there's a plant-based protein option out there that can meet your needs and support your health goals.

All About ALOHA Vanilla Protein Powder

Our velvety smooth plant powders are simply made with 18g of protein, prebiotics for gut health, and 12 whole food ingredients for everything your body needs to do its best. 

Why not treat yourself today with our subtly sweet vegan vanilla protein powder? Your gut is your second brain, so we treat it accordingly by including prebiotics in our powders. We also want you to reap the benefits of MCT oil from organic coconut such as natural energy and electrolytes to recharge your batteries to their max level. 

To top it off, there's 18g of organic pea, brown rice protein, pumpkin seed, and hemp seed protein. Always free from: gluten, dairy, soy, stevia, and sugar alcohols.

What are the benefits of protein powder for women?

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Protein powder can offer numerous benefits for women, including muscle repair and growth, aiding in weight loss by increasing satiety, improving metabolism, and even potentially supporting bone health. It can be a convenient way to ensure adequate protein intake, especially for those with a busy lifestyle.

How much protein do women need daily?

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The daily protein requirement can vary based on factors like age, activity level, muscle mass, and overall health. However, a general guideline for adult women is to aim for approximately 46 grams of protein per day. Women with a more active lifestyle or those looking to build muscle may require more.

What ingredients should women look for in a protein powder?

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Women should look for protein powders with quality protein sources, minimal added sugars, and a low amount of artificial ingredients. Additionally, looking for added benefits such as vitamins, minerals, and ingredients that support women's health can be beneficial.

Is whey or plant-based protein better for women?

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Both whey and plant-based protein powders can be beneficial for women, depending on dietary preferences, allergies, and health goals. Plant-based proteins can be a great option for those who are lactose intolerant or follow a vegan diet.

Are there any specific protein powders for women trying to lose weight?

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Women trying to lose weight may benefit from protein powders that are low in calories and sugars but rich in protein to help keep them full and satisfied. Look for products specifically designed for weight loss that might also include metabolism-boosting ingredients.


  • Pranit Ambulkar, Hande, P., Tambe, B., Vaidya, V. G., Naik, N., Agarwal, R., & Gayatri Ganu. (2023). Efficacy and safety assessment of protein supplement - micronutrient fortification in promoting health and wellbeing in healthy adults - a randomized placebo-controlled trial. Translational and Clinical Pharmacology, 31(1), 13–13.
  • Kårlund, A., Gómez-Gallego, C., Turpeinen, A. M., Palo-oja, O.-M., El-Nezami, H., & Kolehmainen, M. (2019). Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople? Nutrients, 11(4), 829.
  • Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in Nutrition, 5(83).

ALOHA's products are not intended to treat, diagnose, mitigate, prevent, or cure disease. ALOHA's products should not replace prescribed medications or the variety of foods important to a healthful diet.

Do not self-diagnose any health condition. Work with your healthcare provider to determine how best to achieve optimal health.

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