Yes. Protein shakes are just as suitable for women as they are for men. How much protein you need depends on your body weight and how much you exercise, not on your gender.
Are protein shakes also suitable for women?
Protein shakes are suitable for women. Protein powder isn’t a sports supplement aimed at a specific target group, but simply a concentrated source of protein, similar to quark, eggs or pulses – only quicker to prepare.
The idea that protein powder is ‘for men’ stems from marketing in the fitness industry, not from nutritional science. The source makes little difference to the function of protein: your body utilises the amino acids from a shake just as effectively as those from a meal. However, the rate of digestion does vary depending on the type, as we’ll explain later in this article. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. This applies to anyone who consumes sufficient protein.
The practical question is therefore not whether a shake is right for you, but whether you are meeting your daily protein intake through your regular diet. If so, you do not need a shake. If not, it is one of the simplest ways to bridge the gap.
How much protein does a woman need per day?
For adults, the reference value is around 0.8 grams of protein per kilogram of body weight per day. This figure comes from the EFSA, which uses a population reference intake of 0.83 grams per kilogram of body weight per day. Those who train regularly generally require more. Sports nutrition guidelines (including those from the ACSM and ISSN) specify ranges from approximately 1.2 to 2.0 grams per kilogram for people who train regularly, depending on intensity and goals. The table below uses 1.2 and 1.6 grams per kilogram as two points within that range.
These figures apply per kilogram of body weight, which is precisely why women’s requirements are, on average, lower than men’s: on average, women weigh less. It is not a different standard; it is the same standard applied to a different weight.
| Body weight | Little physical activity (0.8 g/kg) | Regular exercise (1.2 g/kg) | Intense training (1.6 g/kg) |
|---|---|---|---|
| 55 kg | approx. 44 g | approx. 66 g | approx. 88 g |
| 65 kg | approx. 52 g | approx. 78 g | approx. 104 g |
| 75 kg | approx. 60 g | approx. 90 g | approx. 120 g |
Guidelines for different situations – for example, for non-athletes, athletes, older people or those following a plant-based diet – can be found in ‘How much protein do you need per day?’.
In practice, most of your protein intake often comes from a single meal: a sandwich on the go, a salad as a snack, and only a proper source of protein in the evening. A shake at breakfast or after exercise is therefore particularly practical: it requires no preparation time.
Do protein shakes build muscle?
No, you won’t build visible muscle mass from a protein shake alone. Muscle growth requires a targeted training stimulus, sufficient total energy and protein from your overall diet, and, above all, plenty of time.
Muscle growth requires a training stimulus; protein merely provides the building blocks. Without that stimulus, nothing extra happens. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Someone who trains moderately three times a week and eats a normal diet will not suddenly see a change in their appearance as a result.
What protein reliably does is this: Protein contributes to the maintenance of muscle mass. Protein contributes to the maintenance of normal bones. That’s relevant for everyone, even if building muscle isn’t your goal at all.
Which protein powder should you choose as a woman?
Choose based on how well you tolerate it and your diet, not on what the packaging looks like. The three main types are whey, vegan protein and casein.
- Whey comes from milk, is digested quickly and mixes easily. Our whey range includes a natural variety containing around 80% protein. Find out more about whey protein.
- Vegan protein contains no dairy ingredients and is therefore suitable for a plant-based diet or for those who prefer to avoid dairy. The pure fava variant in the vegan collection contains around 84% protein and consists of a single ingredient.
- Casein also comes from milk but is digested slowly, over several hours. Find out more about casein.
More important than the type is what else is in it. Read the ingredients list, not the front of the packet. By law, ingredients are listed in descending order by weight, so the higher up the list sugar, dextrose or maltodextrin appear, the more of these are in the powder. If the protein source isn’t at the top of the list, the powder consists largely of ingredients other than protein.
Also check the protein percentage per 100 grams, as this tells you how much of the bag is actually protein. A more detailed checklist for comparing powders can be found in ‘Protein shakes: what to look out for’.
When should you have a protein shake?
The timing is less important than your total intake over the course of the day. Have a shake when a meal is low in protein or when you don’t have time to cook after exercising.
In practice, three times work well: at breakfast (a meal that is low in protein for many people), after a workout, or as a snack during a long working day. Most people don’t need more than one or two shakes a day, as the rest can come from regular meals.
The difference between having a shake before exercise, after exercise and as a meal replacement is explained in the section on when to have your protein shake.
Frequently asked questions
Is there a difference between protein powder for men and for women?
No. Powders marketed as ‘women’s formulas’ often use the same type of protein in practice, sometimes with added vitamins or herbs. Compare the list of ingredients, the protein percentage and the price per serving, and you’ll see for yourself what the difference is.
Can you have a protein shake if you don’t exercise?
Yes. A shake is a source of protein just like any other. If you’re getting your daily protein intake from your regular diet, it adds little value. If you’re not meeting that intake – for example, if you have a small appetite or a busy schedule – then it’s a practical supplement.
Is vegan protein powder just as good as whey?
In terms of protein function, the source makes little difference, provided you meet your total daily intake. Vegan protein is digested slightly more slowly and has a different texture and flavour. An overview of the different types of protein powder and what people use them for can be found in the section on the benefits of protein powder.
Can you consume too much protein?
For healthy adults, an intake within the specified ranges is standard. Above these ranges, there is little reason for most people to consume more; extra protein generally provides no additional benefit. This is because your body does not store protein in the same way as it does fat or glycogen: whatever is not used for building and maintaining body tissue is broken down; the protein component then provides energy, whilst the nitrogen component leaves the body via the kidneys. If you are taking medication, have a kidney or liver condition, or are unsure about your situation, please consult your GP or a dietitian. You can find out more about this in ‘Is too much protein unhealthy?’.
Getting started
In our protein range, you’ll find whey, vegan protein and casein, with the composition listed for each product. Neutral varieties (whey or vegan) mix easily into yoghurt, porridge or a smoothie, so you can decide for yourself how your shake tastes.
