Runners love to Nutrition & Weight Loss, but protein is another macronutrient that’s just as important for women who crush miles on the road or trail. While it’s best to get your macros from whole foods, it’s not always possible, especially for female athletes who are always on the go. In these situations, protein powder is a great alternative. Protein supplements can be a non-perishable, versatile way to quickly add protein to a drink or meal, and a non-bulky way to help to meet protein needs. They are also shelf stable and do not require cooking. These are the best protein powders for women, including whey protein and vegan sources.
Best Protein Powders for Women
The Expert: I’ve been trail running since college, and have gone through a range of health and nutrition needs. I've also been testing and reviewing running gear, apparel, and supplements for nearly a decade, and have sourced field expert input for a range of nutrition and hydration reviews. My gear reviews and other work has appeared in Backpacker, Lonely Planet, Outside, Men’s Health, Women’s Health, Backpacking Light, and The Trek, among other outlets. I am the cofounder of Backpacking Routes, a website that connects backpackers with long-distance trails across the country.
How to Choose a Protein Powder
Consider Your Health Goals
Protein powders all serve a similar purpose, but vary in ingredients and can be chosen based on health and nutrition goals. Maybe you want a vegan protein to help boost your non-animal intake, or maybe you’re looking for a higher caloric density to keep you fueled on long runs. You might be looking for help with bone health, or a lower calorie option to support fitness goals. Each of our chosen protein powders will target a different goal, which should influence your choice.
What Protein Type Serves These Goals?
There are several different kinds of protein, all with their own benefits. Choose the one that most aligns with your health, fitness, and nutrition goals. The most common proteins are whey and soy, with pea protein, rice protein, and hemp protein rounding out the top picks. Whey is great for everyday use—it’s easy for most people to digest, and has all the essential amino acids. Soy is good for building bone density, and pea protein is a great source of lean, high-fiber protein that helps slow digestion. Hemp protein is full of omega-3 and omega-6 fatty acids, which aid in cardiovascular health.
But How Does it Taste?
First of all, I recommend buying a sample or small container if you haven’t tried a certain protein powder. You don’t want to dump $40-60 into a large canister to discover you hate the taste, texture, or both. We tried to give enough pertinent taste and texture information to help you make an informed decision, but ultimately it’s up to individual preference. One runner’s chalky nightmare is another’s perfectly blended smoothie.
How We Selected
We looked for proteins that are isolates as opposed to concentrates. From there, we wanted a range of protein sources. For instance, whey protein isolates are high in leucine, the amino acid critical for muscle protein synthesis. Soy protein isolates provide a complex protein, and you can combine vegan sources like rice, pea, and hemp protein to create a complete protein. We also looked for a variety of protein powder flavors, with some flavorless options for adding to savory foods.
BEST FOR RECOVERY
Klean Isolate
Pros
- Minimal ingredients
- Unflavored variety is versatile
Cons
- Best for Recovery
Key Specs
| Protein Source | Whey |
|---|---|
| Calories | 85 per serving |
| Protein | 20 grams |
| Sugar | 1 gram |
| Fiber | 0 grams |
We love the unflavored option from Klean Athlete, which allows you to add a scoop to baked goods, dinner recipes, or smoothies without changing the flavor. This whey protein isolate is lower in calories than many on this list, and with just 1 gram of sugar and no artificial sweeteners, you’re getting an incredibly clean dietary supplement packed with essential amino acids for high-performing athletes who want to help support muscle growth and repair.
Not into the unflavored idea? Try the vanilla or chocolate in your favorite smoothie.
BEST VEGAN PROTEIN POWDER
Vega Sport Premium Protein
Pros
- Highest protein content on this list
- Flavored varieties can taste overly sweet
Cons
- Runners love to
Key Specs
| Protein Source | Pea, sunflower seed, pumpkin seed, alfalfa |
|---|---|
| Protein | 30 grams |
| Sugar | 1 gram |
| Fiber | 2 grams |
This plant-based protein powder is a great option for women since it gets its 30 grams per serving from a combination of vegan sources, including sunflower seeds, alfalfa, pea protein, and pumpkin seed protein. It also has tart cherry to help with muscle recovery, and includes pronounceable ingredients so you know what you’re blending up. This protein powder has just 1 gram of sugar per serving, and the 5 grams of branched-chain amino acids (BCAAs) help with muscle repair after tough runs and workouts. Flavors include the standard chocolate and vanilla as well as mocha, berry, and toffee flavors.
BEST ORGANIC PROTEIN POWDER
Garden of Life Raw Organic Fit Vegan Protein Powder
Pros
- Great for women with sensitive stomachs
- Can clump if not mixed in an electric blender
Cons
- Hardly any sugar
Key Specs
| Protein Source | Shoes & Gear |
|---|---|
| Calories | 180 per serving |
| Protein | 28 grams |
| Sugar | <1 gram |
| Fiber | 4 grams |
This dairy-free, organic option from Garden of Life doesn’t just have 28 grams of protein per serving; it’s packed with Vitamin E, Vitamin D, and probiotics that help your body’s microorganisms maintain a healthy balance and digestive process. This is a plant-based protein powder that combines pea protein and brown rice protein with organic sprouts for a complete protein without animal products, and can be a great option for women with gut issues thanks to the digestive enzymes we don’t see in every protein powder.
BEST COLLAGEN BOOST
Vital Proteins Collagen Peptides Powder
Pros
- Healthy dose of collagen and vitamins
- Mixes well in cold or hot liquids
Cons
- Expensive
Key Specs
| Protein Source | Bovine |
|---|---|
| Calories | 70 per serving |
| Protein | 18 grams |
| Sugar | 0 grams |
| Fiber | 0 grams |
For women looking for a hit of collagen to promote hair, nail, and skin health, look no further. This specialty collagen powder has only 70 calories per serving, with 18 grams of protein and 20 grams of collagen. Along with hair, skin, and nail health, collagen is said to help support healthy joints and bones. It also packs a healthy dose of Vitamin C for immune system health, and we love that the cows used for the collagen were raised to the standards of the Global Animal Partnership. This is an unflavored powder that can be mixed into hot or cold beverages and smoothies.
BEST FOR SUSTAINED ENERGY
Gnarly Nutrition Whey Protein
Pros
- Great before, during, or after a workout
- Easy on the stomach
Cons
- Expensive
Key Specs
| Protein Source | Whey |
|---|---|
| Calories | 160 per serving |
| Protein | 25 grams |
| Sugar | 2 grams |
| Fiber | 4 grams |
This tasty option from Gnarly has 4 grams of fiber and 25 grams of protein, and is full of omega-3s for muscle growth and repair. I’ve found it to provide a feeling of lasting fullness when added to smoothies or pre-workout beverages, and is an easy addition to meal-replacement drinks. Gnarly sources its whey protein from grass-fed cow’s milk that's free of hormones and GMOs, and the probiotics make it easy to digest and will help keep your stomach settled during runs or at the gym. This is a high-quality protein powder that mixes well and doesn’t have a chalky aftertaste.
BEST TASTE AND TEXTURE
GNC Lean Shake
Pros
- Blends well
- Higher in fiber for meal replacement
Cons
- Sweeter than others on this list
Key Specs
| Calories | 180 per serving |
|---|---|
| Protein | 25 grams |
| Sugar | 3 grams |
| Fiber | 8 grams |
GNC is a household name for plenty of supplement-seeking athletes, and this blendable protein powder tastes great, satisfies hunger, and is easy to add into a diet and workout routine. This great option for women has 22 vitamins and minerals, as well as 8 grams of fiber to keep you full longer. This protein powder has slightly more sugar than others on the list, but the fiber is a win for people looking for that feeling of fullness and the satiety of a meal-replacement shake. This powder has a light texture that can be just fine blended in a shaker bottle with water, and even better added to smoothies with fruit and yogurt.
Our expert Maggie Slepian answers some other protein powder questions
RW: Why do runners need a protein supplement?
MS: Protein is essential for runners. “Running is a breakdown activity, meaning muscle is not synthesized during a run,” explains Leslie Bonci, M.P.H., R.D., a licensed dietitian and nutrition consultant for the Kansas City Chiefs and Carnegie Mellon University athletics. “Runners need to keep their bones, joints, ligaments, tendons, and muscles healthy, and protein is important for that.”
Protein helps maintain the body’s acid-base balance, is crucial for muscle protein synthesis and bone remodeling, controls chemical reactions, and regulates fluid balance while transporting oxygen to the body. “Protein helps to support a healthy immune system,” Bonci explains, “but the effect on performance is more about keeping the body healthy and injury-free.”
It’s not always easy to get protein in whole food or solid form if you’re running regularly. In these cases, protein powders are a good option. Mixing protein powder into a nut butter on a slice of bread can be an easy and non-bulky way to replete after long runs, suggests Bonci. And because liquids are often favored by runners because they’re easy to consume and digest, protein shakes are also a great option. “Protein in a smoothie provides protein along with needed carbs from any fruits added, as well as liquid,” says Bonci.
RW: How much protein do I need?
MS: According to the Institute of Medicine, the dietary reference intakes for protein are 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. However, endurance athletes may need more, since running is a breakdown activity. A 2019 sports nutrition consensus statement released by the International Association of Athletics Federations (IAAF) recommends endurance athletes consume between 1.3 to 2.4 grams of protein per kilogram of bodyweight (0.6 to 1.1 grams per pound). That would be anywhere from 88 to 165 grams total for a 150-pound person.
Inadequate protein intake can lead to a handful of issues. A runner may be at a greater risk for stress fractures or stress reactions and might get ill more often with upper respiratory infections, Bonci says. Protein also helps with satiety and can keep you full for longer.
RW: Do men and women need different protein powder?
MS: It’s totally up to the individual. There are certainly benefits to taking a women-specific protein powder, but generic varieties will have nearly the same benefits.
In general, since women require fewer calories, carbs, fats, and proteins than men, a women-specific protein powder might have less protein and fewer calories per serving. Beyond caloric needs, protein powder for women can have additional folic acid, Vitamin B6, and iron, all ingredients that benefit women’s health and wellness.
Maggie Slepian is a full-time freelance writer in the outdoor industry and has tested gear professionally for almost ten years—she is an avid backpacker, trail runner, bikepacker, and horseback rider and has thru-hiked thousands of miles on the Appalachian, Colorado, and Ouachita trails, along with backcountry travel on terrain including coastal trails, the desert, and high alpine peaks. Maggie has written for New York Magazine, Huffington Post, REI, and Outside. She is a columnist with Backpacker Magazine and is the co-founder of BackpackingRoutes.com. Contact her at MaggieSlepian.com.
