The best protein powders for women - plus, the key types of protein powder you need to know

Our guide to the best protein powders for women has something for every dietary requirement and nutrition goal, whether you're looking for a high-protein plant-based option or the best whey protein powder.

Meeting your protein target every day will help you build strength and muscle, increase your energy levels, and help you burn fat if that's your goal - with one of the best protein shakes for weight loss. There are plenty of other benefits of protein powder too though, whether you've just picked up working out again after a break and are feeling the strain or are a seasoned gym-goer.

But, it's not just fitness lovers who need to prioritise their protein intake. "Everyone needs a source of protein in their diet to support a healthy bodily function," says Alex Glover, senior nutritionist at Holland & Barrett. "They are the building blocks of life as they work to break down into amino acids that then help your body grow and repair, and aid our hair, skin and muscle growth." For example, if you follow a vegan or vegetarian diet and struggle to get enough protein every day, picking up a protein powder can be an easy way to do it. 

But what should you look for in a protein powder? We've gathered a selection from some of the most famous brands out there, including MyProtein, PhD, and Bulk, alongside smaller nutrition labels to bring you a tried, tested, and reviewed selection of the best. Plus, nutritionists reveal what you need to look for in your choice of protein powder. 

Our top 3 picks

The best protein powders for women, as tested by us 

The best protein powder overall

If you're looking for one of the best protein powders for women to suit all your needs, whether you like to shake it up or mix it in with your overnight oats, this one should have you covered. There are five sources of vegan protein in this blend - pea, soya, sunflower, hemp, and pumpkin - which offer a supremely silky-smooth texture for easier digestion.

There are 24g of protein and 124 calories per serving of the Bulk Gourmet Vegan Protein Powder, making it a great option for anyone looking to increase their protein intake without drastically changing their calorie intake for the day.

I tested the strawberry flavour and have since bought the chocolate variety, and I can safely say it's my favourite of them all. Not only did the 24g serving keep me full when blended with both milk and water as a pre-lunch snack, but the powder can be combined with yoghurt to create a perfect dessert alternative. When combined with fruit or nuts, however, I found you can also tone down the sweetness to create a more neutral taste, making it a versatile choice for every palette. 

The Bulk Gourmet Protein Powder has a predictably premium texture as well, without that classic powdery, artificial taste that comes with some cheaper supplements. 

The best clear protein powder

MyProtein's Clear Whey Protein Isolate is an award winner and after a recent rebrand made the packaging even better, we love this whey protein powder as one of the best high-protein snacks more than ever before. As a clear whey, it doesn't have the milky, powdery texture of traditional protein powder and mixes far better with water than milk. 

It's high in protein with 20g per serving in most flavours, low in sugar, and even offers an additional 4.3g of branch-chain amino acids (BCAAs). While not essential, these amino acids may help to improve recovery time and reduce soreness and fatigue after your session. However, there's no scientific consensus regarding their effectiveness as a supplement, so it definitely shouldn't be a make-or-break in your choice.

Research does suggest you should never exercise on an empty stomach, but it's not always easy to eat before working out - it's something I struggle with. For me, if I'm going to have a protein shake pre-workout, it has to be a clear blend. I tried this one pre-gym session and found it was light and refreshing, resembling the taste of squash more than anything else. With 17 different flavours to choose from, it's one of the more versatile proteins on the list. 

As the MyProtein Clear Whey Protein Isolate is a hydrolysed protein isolate too, it's partially pre-digested, meaning those who would otherwise struggle to digest a standard whey protein might not have the same issue here. Plus, it gets to the muscles faster than other forms of whey, helping you to re-fuel. 

The best plant-based protein powder

Synergised's Daily Essential Formula is a lightweight and neutral-tasting vanilla pea protein that could easily be adapted into a daily diet, with plenty of benefits even outside of its impressive protein content. For an alternative to our top pick, the Bulk Gourmet Vegan Protein, which is also completely plant-based, it's a great option. 

Pea protein is a type of vegan protein and a great option for those who don't get on with animal-based products for digestive or other reasons. In Synergised's mix, there is an impressive 28g of protein and 23 other vitamins and minerals per serving - including vitamins A, D3, E, K, B6, and C, along with folate, calcium, magnesium (ideal for those who want to sleep better), and zinc. 

I tested this one myself over one week as there are only 10 servings per 350g pack. It quickly became a favourite of the many I tested though, due to all the features above and how easily it mixed with both water and plant-based milk (oat is my go-to). Where many protein powders are thick and get stuck in the blades of a blender, this one was smooth and easy to blend, leaving few to no lumps awkwardly stuck at the bottom.

Synergised's pea protein powder is a little more expensive than other vegan protein powders on this list - see PhD's Smart Plant Protein Powder for a cheaper option - but it's worth it if you have the budget. With an impressive amount of protein per serving, additional vitamins and minerals, and a smooth finish, it's a genuinely useful supplement that's easily incorporated into a daily diet. You can also save 15% if you subscribe to a regular shipment, making it a little cheaper. 

The best whey protein powder

Looking for a classic whey protein powder? The PhD 100% Whey Protein Powder may only come in two flavours at the moment but offers a delicious taste (I tried both chocolate and banana varieties), without an overwhelming sweetness. It blends well with milk or water, so you can use it as an addition to most meals, and offers a good serving of protein. 

While vegan protein powder may be easier to digest and sit lighter on the stomach for many people, not all vegan protein powders (all but soya) are complete. Whey protein is a complete protein, which means it contains all nine essential amino acids, and it does contain more leucine - an essential amino acid for complete protein synthesis. So, if you're looking to boost your daily diet with a protein powder for muscle maintenance and strength training, this could be the best option for you.

The 100% Whey Protein from PhD is lower in calories than traditional whey protein (which normally comes in at over 100 calories per serving) and it's lower in carbohydrates, with only 3g per serving, and lower in fat. This means it sits lighter on the stomach and is easier to digest, something I found when testing this powder compared to other whey proteins around. It is also rich in BCAAs, which may help with growth and muscle repair, and L-Glutamine, an amino acid produced by the body that supports the immune and digestive systems. For those who like a shake or protein powder as a light recovery snack post-workout, this is a perfect choice. 

The best protein powder for weight loss

Rich in antioxidants and low in calories, the Innermost The Lean Protein is a must-try for those in a calorie deficit to lose weight. It has more protein per serving than many others on our list (aside from the Form Performance Protein) and is made from animal-based whey, so it's perfect for those looking to supplement their diet with a fulfilling snack or dessert alternative.

As protein is one of the most filling macronutrients, along with fibre, eating more protein will keep you feeling fuller for longer and less likely to snack on high-carbohydrate and high-fat foods when hunger strikes. 

I found this protein powder mixed well with water but better with milk, which does add some calories to the total so it's worth swapping our dairy for low-calorie non-dairy alternatives if this is something you're concerned about. It made for a perfect post-workout snack or dessert alternative when I'd otherwise be craving carbohydrate-rich foods though, thanks to the rich, velvety vanilla flavour and smooth texture. 

It's also worth noting the powder contains inulin and pomegranate - which both sit among the list of gut-healthy foods as they promote good bacteria levels and have very low levels of saturated fat - and Acetyl L-Carnitine. This amino acid helps us to effectively use fat as a source of energy, as well as being gluten-free, soy-free, vegetarian-friendly, halal and GMO-free. 

The best tasting protein powder

With 30g of protein per serving, the Form Performance Protein offers the highest serving on this list but it takes the top spot for taste above all else, with its luxuriously smooth texture and truly unique flavour options. The dessert-based flavour options include Tiramisu (my favourite), Chocolate Peanut, Chocolate Hazelnut, Vanilla, and Banoffee. 

The Form Performance Protein blends best with plant-based milk, being a vegan plant-based protein, and I'd recommend almond milk for a lighter drink or oat milk for sweeter, more indulgent-tasting snack. You can mix it with water as well, although I found this does mellow out the flavour a little. 

Along with an impressively high protein content that can help you stay fuller for longer and maintain muscle, when combined with regular exercise, the Form Performance Protein is complete with additional supplements to aid recovery with 5g of BCAAs, to help muscle growth and maintenance, and Curcumin, known for its antioxidant, anti-inflammatory, and immunity-boosting properties. Enzymes for better digestion have also been added, including Lactase and Amylase. While other powders on this list do offer the BCAAS, the addition of these is relatively unique to Form. 

However, it's worth noting that Form's blends are sweeter than many others with standard flavours on the list. If you're not a fan of sweet flavours, it's best to avoid this one and go for the more fruit-flavoured Clear Whey Protein Isolate from MyProtein. 

The best unflavoured protein powder

Struggling to find a good unflavoured protein powder? Let me introduce you to Bulk Pure Whey Isolate. While this protein powder is also available in several flavours (from banana to pistachio ice cream), I sampled the unflavored option and was impressed by how nicely it worked in protein shakes, smoothies and porridge. While having complex flavours is great, sometimes you just want something simple, and this fulfils that role perfectly.

The unflavored version of the Bulk Whey Protein Powder contains an impressive 26g of protein - not the highest on our list but within the top three - and is made from an isolate whey protein, which means it's been processed to maximise the protein content and reduce the fat content. This particular protein powder has just 108 calories per serving, with less than 1g of sugar and 1g of fat. 

However, due to the high concentration of protein (and the lack of other ingredients), it's more expensive than your standard why protein powder and a 1kg pouch will set you back £34.99, more than others on the list. I'd also suggest blending this protein powder in a blender rather than shaking it as I found some lumps formed at the bottom of the mixer post-shake. 

If protein bars are more your kind of snack rather than a pick of the best protein powders for women, you'll be pleased to know that Bulk offer this protein powder in bar form too.

The best low-calorie protein powder

While the Innermost Lean protein is best for those looking to know how much protein to eat to lose weight, PE Nutrition's Whey protein is an animal-based protein alternative for those who want to keep their protein-related calorie count low - at only 98 calories per serving. 

PE Nutrition Simply Whey Protein Powder is available in a range of flavours, including banana, chocolate, strawberry, vanilla and unflavored. I trialled the vanilla powder and rated it highly for its versatility. It blends excellently with both water and milk and works well mixed in smoothies, shakes, oats, porridge or in yoghurt. It had a distinct vanilla flavour, so isn't one for the fan of low-key flavours, but was creamy and delicious. 

The PE Nutrition Simply Whey Vanilla can help support the growth and maintenance of muscle mass by providing 18g of protein per 25g serving. This is a lower protein content when compared to the other protein powders I tested but it could be a great option for those with a protein-rich diet who just need to supplement a small amount. It's also low in calories with just 98 calories per serving.

While the PE Nutrition powders are affordable, they're only available in a 600g pouch containing 24 servings. In the UK, Holland & Barrett offers a subscription service that could help you save money in the long term if you convert to this protein powder. 

The best alternative protein powder

Adding more protein to your diet doesn't have to involve drinking a protein shake every day. If you want to mix up how you consume your protein powder, why not try protein pancakes? While most protein powders can be used to make pancakes, I particularly love the MyProtein Pancake Mix as a complete, easy-access option, which is available in six sweet, classic pancake flavours (including Golden Syrup and Blueberry) and an unflavored option. 

Out of all the best protein powders for women on our list, the MyProtein Pancake Mix contains the most amount of protein per serving (34g), making it a filling option to start the day with for those who find they're hungry before lunchtime. It's low in sugar, fat and calories, but packed with milk, whey and egg proteins to fill you up, boost your energy and kickstart your metabolism.  

Plus, pancake-making couldn't be simpler with this mix. Just add two scoops to 150ml-200ml of your choice of milk, add to a frying pan with a small amount of oil, cook for a few minutes on each side, and when crispy, top with Greek yoghurt and berries, or your favourite spread. 

How we tested the best protein powders for women

We've tried and tested popular protein powders on the market, including the bestselling options from fitness fan favourites like Bulk, MyProtein, and Innermost. To ensure there was something for everyone in our top picks, we tested all kinds of protein, including whey and vegan-friendly protein options, gluten-free protein and flavoured and unflavored protein powders. 

We taste-tested all the protein powders in this guide at least three times and assessed them on the following criteria:  

• Protein per serving: Depending on your protein targets, you'll want to find a protein powder that offers a serving to suit your needs. The products we tested offered a range of protein per serving, from 18 to 34g. Remember, this is based on the brand's recommended serving size which can vary anywhere between 20g to 40g.
• Calories per serving: Unless you're actively looking to gain weight, chances are you won't want too many of your daily calories to come from a protein shake. Equally, if you're on a weight loss plan or trying to lose weight without dieting, you'll want a protein powder that's high in protein but low in calories, fat and sugar. We assessed the calories per serving of each powder in this round-up and made note of the low-cal options.  
• Flavour variety: These days, there are so many flavours of protein available aside from the classic vanilla, chocolate and strawberry. Mint chocolate? Tiramisu? Apple? We've highlighted which protein powders have the most choice in the range, for those looking for some more unique. 
• Taste: Naturally, for a protein powder to find its way into your daily diet, it needs to taste good. For the flavoured protein powders we tried, we assessed the intensity of the flavours, artificial sweetness, and texture for overall enjoyment.  
• Ingredients: Some people prefer their protein to be as pure as possible, with no added ingredients. While others opt for powders containing specific antioxidants or vitamins for a nutritional boost. This will be a personal preference, so we've highlighted the protein powders that contain these and their potential benefits. 
• Type of protein: There are many different types of protein powder which we've outlined in more detail below. We tested a range, from classic whey to sunflower protein to bring a section. 

How to choose the right protein powder for you

• Do you prefer clear or powdered protein? Powdered protein tends to come with a milkier texture, making it more like a milkshake, smoothie or dessert, and often comes in sweeter flavours. Clear protein blends like juice or squash, so it's better for those who prefer fruitier or more savoury flavours.
• Consider your goals: Why are you eating additional protein? If you want to maintain or build muscle, it's helpful to know how much you need as that will dictate how many grams of protein you need per serving of powder. "The Reference Nutrient Intake (RNI) for protein for adults is 0.75g protein per kg body weight per day, it is often advised to aim for between 0.8-1.2g protein per kg body weight per day. Based on the RNI (0.75g), this means that someone weighing 75kg would require 56g protein per day, and someone weighing 60kg would require 45g protein per day," says Eli Brecher, a Harley Street nutritionist who specialises in gut health.
• Avoid artificial ingredients if you struggle to digest protein powder: "I tend to avoid powders with added sweeteners, artificial ingredients, stabilisers, emulsifiers and gums, as these can contribute to bloating and digestive upset in many people," says Brecher.
• Do you have any dietary requirements? Some proteins are not suitable for those with a lactose intolerance, or vegan, or vegetarian dietary requirements. For example, as Brecher says: "Whey protein powder contains lactose, a common food sensitivity that can lead to digestive symptoms such as bloating and gas in those who are sensitive."

Does protein powder expire?

Yes, protein powder does expire. Most have a life of about 9 to 18 months though, so you've got some time your use up your pack before it goes off. Although, some organic protein powders and those with fewer ingredients may have a shorter shelf life than this. 

If you don't use your protein powder too often, it's certainly worth checking the use-by date before using it again. 

Is it okay to have a protein shake every day?

Yes, if you're looking to boost your protein intake or want one of the best high-protein, low-calorie foods to snack on, then a protein shake makes a great daily addition to your diet. 

Plus, if you are someone who may not otherwise get enough protein, supplementing with one of the best protein powders for women can be a useful way to meet the minimum requirement. "This includes those following a vegan diet, who may not be hitting their protein targets without a carefully considered nutrition plan," says Brecher. "While there are plenty of plant-based protein food sources available, it’s not always easy to get these in without time and planning, so a high-quality protein powder can be a convenient source of complete protein." 

Older adults may also benefit as muscle mass tends to decline with age, says Brecher, who specialises in gut health. "Using a protein powder to get adequate protein into their diet can help maintain and improve muscle mass."

Naturally, those who exercise regularly can also benefit from more protein. "Those doing lots of exercise, particularly strength training, would also benefit from adding protein powders into their diet as they would have naturally higher requirements," she says. 

Adults should aim to eat around 0.75g of protein per kilogram of body weight every day. So, for example, a woman weighing 70kg should have a minimum daily protein intake of 52.5g. 

"This amount equates to around two portions of meat, fish, nuts or tofu per day. As a rough guide, one portion of protein should fit into the palm of your hand," says nutritionist Alex Glover. Some vegetables are also higher in protein than others - did you know that peas are actually a great source of daily protein, with 80g of cooked peas containing 4g of protein? That's why pea protein is such a popular option. 

What should I mix my protein powder with?

• Milk: Both dairy and oat, soya, and almond milk alternatives mix well with most types of whey and vegan protein powder.
• Water: This is the low-calorie option, which may be better for those looking to lose weight, but the mixture will be less shake-like as a result.
• Fruit and vegetables: Combine your choice of the best protein powders for women with berries, banana, pineapple or leafy green vegetables to create a vitamin-rich smoothie.
• Coconut water: Refreshing and filling, coconut water is a great mixer for nut, chocolate, and fruity-flavoured protein powders. 
• Coffee: Looking to add a little something extra to your caffeine kick? Combine your chocolate or vanilla-flavoured protein powder with a milky coffee.
• Other supplements: Some studies, including one by Texas A&M University, suggest that combining protein powder with other supplements (like creatine for women) can be a good idea to increase the absorption rate. 

Different types of protein powder

• Whey protein: Whey protein is popular as it's easily soluble in water and contains all nine essential amino acids to promote muscle growth and repair. There are different types within the whey category, all containing different concentrations of protein. 
• Casein protein: Similar to whey, casein protein is derived from milk and contains all the essential amino acids for muscle growth and repair. It's a slow-release protein, leaving you fuller for longer. Research shows it's best consumed at night for post-workout recovery and aids muscle growth while you sleep.
• Pea protein: A plant-based protein suitable for vegans, it's rich in iron, fibre, protein and amino acids - but, it's slightly lower in methionine so best consumed alongside a diet of brown rice or eggs and fish for non-vegans. 
• Hemp protein: Hemp protein also contains all nine essential amino acids and more. However, research is mixed on the quality of these amino acids, so it's best consumed alongside a diet full of other foods rich in amino acids. It's high in fibre and contains a good portion of unsaturated fat, which is great for heart health.