Protein supplements provide a convenient and healthful protein source, and their benefits extend to individuals of all genders. The outdated association of protein solely with the muscular physique of bodybuilders has evolved. Today, women are well-informed about the diverse effects and advantages of incorporating protein into their dietary routines.
The female consumer base for protein powders has grown tremendously as women recognise its significance. Protein is an essential macronutrient that plays a crucial role in various bodily functions including, but not limited to:
- Lean muscle growth
- Immune system support
- Muscle recovery
- Hormone production
Protein powder can be a convenient way for women to meet their protein needs, especially if they have specific dietary goals or lifestyle constraints. Our protein powders contain a unique spectrum of vitamins and minerals along with a rich chain of amino acids to ensure you are not only looking but feeling your best.
Frequently Asked Questions
Is protein powder safe for women?
Yes, protein powder is safe for women. As with anyone, protein supplements are not a food replacement and should be enjoyed alongside a well-balanced whole food diet. Always follow the directions for use on the package.
Are protein supplements different for men and women?
Protein supplements are not different for men and women, however, protein needs will differ depending on a variety of factors including gender. Therefore, it is important to know your body’s protein requirements. Check out our article on how much protein you need per day to find out more.
What can women use protein powder for?
Gone are the days where it was believed protein supplements make you bulky and are only used by body builders. Protein powders can provide a range of benefits for women, including weight management, lean muscle building, as well as aiding to fill dietary gaps. They also contain a spectrum of vitamins and minerals that help to increase energy input, repair and rebuild tissue, strengthen bones, hair, nails & the immune system, maintain muscle mass, reduce bloating and maintain bone health. For more nutrition tips for women, read our article.
Can protein powder for women be used for weight loss?
Protein powder can be used for weight loss. Increasing your intake of good quality protein is a smart choice for managing your caloric intake, as you won’t feel as hungry or crave excess food while on a balanced, high protein diet. For more nutrition tips for women, check out our guide to using protein for weight loss. If protein shakes aren't your thing, True offers a variety of high protein snacks that are delicious and can assist with weight-related goals.
What’s the average protein consumption for women per day?
Your exact protein consumption will differ depending on weight, height, age, activity levels and fitness goals. The Dietary Reference Intake Report (RDI) suggests we should consume 0.8 grams of protein per kilogram of body weight each day, or between 10% and 35% of your total calorie intake per day. This means that the average sedentary woman should be eating around 46grams per day. This recommendation is the minimal requirement to maintain basic nutritional requirements, although most of us need more than that. To find out how much protein you need per day, read our blog.
How does your body use protein for weight loss?
Protein shakes alone will not lead to weight loss. Protein can, however, contribute to weight loss by promoting a satisfying feeling of fullness, assisting in appetite control, and prolonging satiety. When aiming to lose weight, maintaining a calorie deficit—where your calorie consumption is lower than your daily calorie expenditure—is essential.
Protein powder can play a role in this process by reducing your overall appetite, leading to a lower calorie intake. Additionally, the metabolic process of breaking down protein requires more energy compared to fats or carbohydrates, resulting in a temporary increase in metabolism and greater calorie expenditure.
When aiming to lose weight, it's crucial not to resort to skipping meals or excessive workouts, as these practices can be detrimental to your overall well-being. Protein shakes can be a beneficial component of a healthy eating plan, but it's equally important to derive protein from various sources while following a balanced, wholefood diet. Diversifying your protein intake ensures a comprehensive range of nutrients and supports sustainable weight loss without compromising your body's nutritional needs.
When to take protein for weight loss
If your goal is to lose weight, you may want to consume your protein between meals. This helps curb your hunger which aids in preventing you from snacking, therefore, reducing the calories you are consuming and contributing to your calorie deficit.
Recommended Supplements for Weight Loss
PRODEFINE
Ultimate weight loss protein
$75
True PRO Define is our ultimate weight loss protein blend for women. This formula is specially blended to accelerate metabolism and burn fat. True PRO Define has the most advanced ingredients in weight loss supplementation including Carnitine (Carnipure®), Green Tea extract, and Coconut water powder.
- Premium weight loss blend
- Proven and powerful ingredients
- High in protein low in carbs
Suggested Use
Mix 1 Large TP Scoop (30g) with 200-300ml of liquid of your choice. Use 1-3 times daily or as required.
CARNITINE
Support weight loss and recovery
$40
True Ultra Pure Swiss Carnitine is a fat metaboliser than can be easily added to your water bottle daily to assist you reach your ideal weight goals. Carnitine is known for transporting fat cells to produce energy. Not only will this give you a boost throughout the day but it will assist you in reducing your body fat.
- Assists in metabolising fat
- Supports recovery
- Premium quality
Suggested Use
Mix 2 heaped extra small True scoops (1g) to your preferred amount of water or fruit juice and consume immediately. Consume 2-3 times daily
How does your body use protein for lean muscle growth?
Protein is rich in amino acids, serving as the fundamental building blocks for muscle growth. Protein powders offer readily digestible amino acids that, when consumed in increased amounts, stimulate a more substantial response in muscle synthesis. Participation in resistance training leads to the tearing of muscle fibers, which are later reconstructed to be larger and stronger, facilitated by protein. Hence, when incorporated alongside resistance training and a well-rounded diet, protein powder can contribute significantly to lean muscle growth.
It is important to remember here that protein powder alone will not make you bulky. This is one of the most common myths when it comes to protein powder, and one that stands in the way of many women reaching their protein goals. Bulking occurs when you eat in a calorie surplus, meaning you consume more calories than your body burns in a day. If you maintain a healthy, balanced diet, eat the recommended amount of protein and engage in physical activity you are unlikely to experience any bulking.
When to take protein for lean muscle growth?
If your goal is to build muscle or help with recovery, the best time for you to consume protein is after you exercise. There are different studies on the exact time frame following exercise, but you should reap the benefits if you consume your protein between 15 minutes and 2 hours following training.
How much protein per day?
Protein consumption varies depending on your activity level, muscle mass, gender, weight, and fitness goals. For the average sedentary adult, the Dietary Reference Intake Report (RDI) suggests we consume 0.8 grams of protein per kilogram of body weight each day, or between 10% and 35% of your total calorie intake per day. This recommendation is the minimal requirement to maintain basic nutritional requirements, although most of us need more than that.
For more info, check out our blog: How much protein do you need per day?
Recommended Products for Muscle Growth
WPI90
WPI boasts 90% protein content for first-class results
$75
True Ultra Pure Swiss Carnitine is a fat metaboliser than can be easily added to your water bottle daily to assist you reach your ideal weight goals. Carnitine is known for transporting fat cells to produce energy. Not only will this give you a boost throughout the day but it will assist you in reducing your body fat.
- Assists in metabolising fat
- Supports recovery
- Premium quality
Suggested Use
Add 1 Large TP Scoop or 4 metric Tbsp's (30g) to 150ml-200ml of liquid of your choice. Shake and consume. Consume 1-3 servings daily or as required.
True Protein recommends as a guideline 1.5g to 2g of protein per kilogram of bodyweight. This recommendation is based on the assumption that your goals are to build lean muscle and enhance recovery. This translates to an 80kg person taking roughly 120g to 160g of protein per day. We recommend that you fulfil this quota through a combination of wholefoods and protein supplementation.
Healthy Eating
While protein is a very important part of healthy eating, it is important to consider all the other components of a well-balanced diet. You want to be consuming the recommended amount of protein, fat and carbohydrates – the 3 macronutrients.
Learn more about macros here: Macronutrients and their role in your body.
You also want to focus on eating "real" foods- those that are minimally processed, refined and handled, making them as closest to their natural state as possible. These foods are nutritious and nourishing for your body and can help with disease management and prevention whilst also supporting your immune system.
Recommended Products for Healthy Eating
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WPI90
WPI boasts 90% protein content for first-class results
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True Protein Bar
All-natural protein bar with wholefoods, whey & collagen
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$63.00 - Regular price
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