Protein Powders
Likely you've all heard how important upping your protein intake is--especially for those of us strength training. Regardless of your training style ample protein supplies are vital, here are some highly recommend ones.
7/15/20242 min read
Protein powder has become a staple for strength-training enthusiasts, and for good reason—it’s a convenient way to meet your protein needs and support your fitness goals. For women focusing on building strength, protein powder can be a valuable addition to your nutrition plan.
Why Protein Matters
Protein is essential for muscle repair, recovery, and growth. When you’re strength training, your body requires more protein to rebuild muscle fibers after intense workouts. Getting enough protein also helps reduce soreness and optimize performance.
Choosing the Right Protein Powder
Whey Protein: A fast-digesting option that’s great post-workout to kickstart recovery.
Plant-Based Protein: Ideal for vegans or those with dairy sensitivities. Look for blends of pea, rice, or hemp protein for a complete amino acid profile.
Casein Protein: A slow-digesting option, perfect before bedtime to support overnight recovery.
My Recommendation
As someone who is sensitive to Whey based protein powders, as it tends to cause bloating and gas, I typically opt for a plant based option. Recently I have been loving the Ka’Chava All-In-One Nutrition Shake Blend (https://amzn.to/4jsLLPS). They have really clean ingredients and Amazon offers a variety of flavors that I typically can't find at my local supplement store. The chocolate mixed with some almond milk is my go to. Unlike typical low-cal shakes though, Ka'Chava is definitely a more well rounded powder with one serving equating to 240 cals, with 25g protein and 20g carbs. This is honestly perfect to restore muscle glycogen and amino acid stores if you're on the go or, like me, don't have much of an appetite after training.
How Much Protein Do You Need?
Aim for 0.5-1.0 grams of protein per kilogram of body weight daily, depending on your training intensity and goals. Protein powders can help fill the gap if you’re struggling to meet your needs through food alone!
When to Use Protein Powder
Post-Workout: Mix a scoop with water or your favorite milk alternative for quick recovery.
Meal Supplement: Add it to smoothies, oatmeal, or baked goods for a protein boost.
A Balanced Approach
While protein powder is convenient, it’s best used alongside whole food sources like lean meats, eggs, dairy, and legumes. Prioritize a balanced diet, and let protein powder be your backup when life gets busy.
With the right approach, protein powder can support strength-building and recovery, helping you feel strong, energized, and ready to crush your goals!