Good Lifestyle

Make sure you get the right amount ofprotein Every day is obviously an important part of a healthy diet, but when you think of what foods pack most, it's not always the most exciting options. Chicken, brown rice, broccoli and eggs can behigh protein foods It will immediately come to mind, but they are not really meals. However, it is always important to make sure that you feed your body with enough protein, which is especially true for women. This is where to find the bestprotein powder For women coming into play.

Why do women need protein?

"The protein is essential for building and maintaining muscles, especially for active women. [This macronutrian] is not only important for strengthening muscles and strength, but is used for a number of functions in the body, y including the integrity of the hair and nails, making hormones and enzymes and the immune system support, "saysJordan Mazur, MS, Rd, Nutrition Coordinator for the 49ers of San Francisco. "Protein powders can be a great way to get an extra protein throughout the day or meals."

How many protein do women need a day?

Are you saying a minute: curious to know what protein consumption is best for you?

"Women need a recommended minimum of 0.8 grams of protein per kilogram of body weight. For a woman of 150 pounds, about 54 to 60 grams of protein, or 20 grams per meal, more if you work and more moderately to very active or if you recover from an injury or illness, "explainsAmanda Barnes, MS, RDN.

What are the advantages of protein powder for women?

OK, then are there advantages for women adding protein powder to their diet? The short answer: yes, it's a good thing, especially for those who hit the gym or just do not eat enoughFoods rich in protein.

Women may want to include protein powders in their diet if they are:

• Dietary supplementIf women do not consume enough protein from whole dishes, protein powder is an easy way to complete your diet.
• You exercise: Women will have higher protein needs because of their level of activity and exercise mode (women's resistance requires more).
• Want to lose weight:For women who want to manage their weight, adding the protein powder can help.

"Protein requirements vary for each woman according to their weight, their level of activity and their desire to maintain, lose or gain weight," says Ashley Reaver, MS, R & D, CSSD, owner of theirAshley Reaver Nutrition.

What to look for in the best protein powder for women.

In general, dietitians recommend following some general guidelines when selecting the best protein powder for women:

• Aim 15 to 20 grams of protein per serving. Protein powders should have between 15 and 20 grams of protein per serving without more than 25 grams.
• Generally, powders should not have any added sweeteners. Dietitians recommend protein powders without added sugar or artificial ingredients.
• Carbohydrates are allowed if you use protein powder after exercising. If you consume it after training, you will want to make sure that it has carbohydrates, especially if you mix the powder with just water. Before you buy, scan the labels to make sure the product has fewer than 10 grams of sugar per serving.

To help you cut through the available Bonanza options, we have exploited the best nutritionists to find out the top 10 protein powders for women. Enter your shaker cut and read it!

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If you are vegan, you may have trouble getting enough protein and omega-3 in your diet, but this protein powder facilitates the task of herbal sources.

"It is vegan (made of peas proteins), contains fibers, omega-3 fatty acids and probiotics. The pea protein is high iron, a nutritional woman requires higher consumption, and it is sometimes difficult d 'I have enough in a vegan diet, says Barnes. "The protein is easily digested and with the addition of fibers and probiotics, this protein powder is good for intestinal health, which can improve mood, reduce the Chances of UTI and increase fertility. "Bonus: The fact that it does not have any flavor makes it more versatile to add to various recipes.

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If you already do a solid job consuming enough protein via your meals every day, it does not mean that you should necessarily exclude a protein powder into your diet. You can also find people who are also treated at a minimum, if you want you to assure you that you also get close to all the natural times as you can, like this of NooSh.

"Although protein powders are not necessarily needed if we eat adequate diet, they can help women maintain muscle mass, as a decrease in the muscle is common with the natural aging process. In addition, the whipping protein can benefit from post-recovery muscle repair, "explainsRachel Fine, RD, Who adds that you need to couple protein powders with a carbohydrate to help absorption and use. "[I like] This minimum option treated with a single ingredient (if you use the flavored version, which is recommended). Almond proteins offers a neutral option with vegan flavor without artificial flavors. Like most protein powders are packaged with additional added sugars, it is beneficial to choose a little treated option like this ".

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Finally, a protein powder for people who can often stay away from protein powders!

"I have had a number of patients say they can not tolerate protein powders and finish with gastrointestinal discomfort," said Maya Feller, MS, RD, CDNNutrition Maya Feller, Which is also on theEating this! Advisory council. "I found it that the proteins of vegetable origin in theSakara life source As well as vitamins B are for people who are strict vegetarian or vegan. They also added a digestive enzyme that can be useful for people who generally do not tolerate protein powders well ".

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"Women, in particular, will appreciate this product. Not only is it creamy and not chalky like many others on the market, but it's really a nutritional one-stop shop. It contains a huge amount of protein and fiber, both contribute to satiety, and fiber serves as prebiotic fuel to power the complex contains probiotic, which all feed the intestine, immunity and digestion, "notesMonica Austlander Moreno, MS, Rd, LD / N, founder ofNutrition gasoline. "Layers above these are 16 essential vitamins and minerals, including vitamin D. The protein comes from a concentrated lactoseum jets of often elusive protein that is made from an ultrafiltration process that separates fat, eliminates Most lactose and other impurities and makes it possible to reach a carbohydrate that satisfies the number of women's desires for lower carbohydrate powders. Moreover, this protein powder does not contain added sugars and artificial dyes, flavors or preservatives. It is in chocolate, vanilla, and churros cinnamon varieties, too.

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The main source of protein here? Pumpkin seeds!

"cocoa eliteis a good choice for women because it naturally contains a large amount of quality cocoa iron that is rich in iron and antioxidants. It is vegan and contains a biologically useful quantity of protein per portion "says-reaver this selection can also be particularly beneficial for non-menopausal women. Many premenopausal females, especially those that are very active, have a low level of iron. This can contribute to fatigue, loss of concentration, and poor sports performance "explained Reaver. In particular for active women [this powder] is also rich in antioxidants, which can help inflammation of combat caused by endurance activities that emphasize the joints ".

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Protein powders can even be useful when you try to reach your fruits a day and portions of vegetables too.

"Make a jerk of this powder] is a great option because it has quality fruits and plant extracts to ensure that we get enough nutrients and antioxidants, especially if we do not receive in the recommended portions 9- 11 of fruits and vegetables a day, "says Dr. Keith Kantor, Director General of the Nutrition Toxicomania Mitigation Program and Eating Drinking (Named), whorenders this supplement. "High quality brown rice protein is without soydairy, Which promotes healthy digestion. It contains fibers, which helps prevent constipation, a joint faced woman with aging, as well as useful digestive enzymes, prebiotics and probiotics ", Kantor says, who adds that women should be able to get About 20 percent of their daily protein calories, while taking care not to go too far because it can burns the kidneys and cause weight gain.

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Lawn mower supplied with lactose protein version: Shop Now on Amazon

"Takes Maxous is the party itself to have the cleanest and most transparent protein powders on the market. They have a whey protein isolate that is easy to digest due to the addition of prohydrolase, An enzyme to help help digestion and absorption of proteins. Their lactoseum protein isolate is supplied with grass and cold, making it the most bioavailable and the highest quality of all powders From whey protein, "said Mazur, who also sings the praises of their herbal version, thanks to its perfect pea protein isolate ratios with rice protein concentrate.

"If a woman chooses a source of herbal protein, you really need to make sure it contains all the essential amino acids for the body building protein. The combination of pea proteins and brown rice actually the Perfect mix. "

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"Fermented vegan proteins [of authentic health] are organic, so for the consumer who wants an organic product, it would be a good option," recommends to Feller. "The product is also gluten-free and wheat for people who have the need for these components omitted from their diet. And it is also free from artificial flavors, colors and sweeteners." Do you want to learn more about how to adapt fermented foods in your diet?We have what you need.

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"Natural peas protein is based on plant and is an excellent source of iron, phosphorus and magnesium. In addition, it keeps you complete and has no artificial ingredients", actionsScarlett Full, Rd, which is also the food scientist for society. "For women, studies have shown that the risk of breast cancer and other cancers increases with high blood levels of IGF-1 (insulin-like growth factor), which have been allocated to High regimes in animal proteins, "she adds. Bonus: No artificial ingredients to start!

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Paleo fan? Perk up your ears: "This [Powder] provides you with minimal ingredients and many protein. It is free of soy and non-GMO and contains a wide variety of amino acids that can help promote lean muscle development," has declaredDARA GODFREY, MS, RD ToNew York Associate Reproductive Medicine.