The best protein powders for women, tested by the GHI
Proteins are compounds formed of essential amino acids that do all sorts of vital jobs in the body, helping with muscle growth and repair, improving bone health, boosting the immune system and supporting brain function.
While you should be able to get enough protein through your diet alone, for those who are exercising regularly, going through menopause, or just aren't getting enough from what they eat, supplementing with a protein powder can help.
Not all powders are created equal though, so how do you know which one is right for you? That’s where the Good Housekeeping Institute comes in. Our experts tested the best whey and vegan protein blends on the market to help you find the ones that will help you hit your new year health and fitness goals.
At a glance, here are our winners, but scroll on for our in-depth reviews and to learn more about this essential macronutrient.
Why is protein so important for women?
Protein intake is important for everyone, but it's particularly essential for women.
“Protein supports muscle growth and repair, especially after exercise,” explains dietician Nichola Ludlam-Raine. “It helps in the production of enzymes and hormones and in maintaining bone health, which is particularly important for post-menopausal women who are at a higher risk of osteoporosis.
“It also supports the production of collagen and keratin, two proteins key to healthy hair, skin and nails.”
How much protein do women need?
Individual requirements vary from person to person. But research shows that on average, women require 0.8 grams of protein per kilogram of body weight – so, for example, if you weigh 70kg, you should be eating around 56g of protein each day.
However, if you're exercising on top of this, experts recommend upping your intake. Women who are more active or engage in strength training exercises may need “1-2g of protein per kilogram of body weight,” says Ludlam-Raine.
You should be able to reach the recommended protein intake through a balanced diet, including beef, chicken, salmon, nuts, eggs, lentils and tofu. However, if you're struggling or would like to increase your protein levels, then a supplement could help.
Menopause can also affect how our bodies process protein. According to Holland and Barrett retail health lead, Anojan Arulananthan, research indicates that post-menopausal women tend to display “diminished levels of lean muscle mass in contrast to pre-menopausal women”.
Combined with an increased risk of developing osteoporosis, it’s important to ensure you’re getting sufficient protein at this stage.
Are some protein powders better than others?
Quality, nutritional value, flavour and price are all key elements to consider before you make your choice, and some will come down to personal preference.
Nutritionist and co-founder of Café Volonte, Vidushi Binani, advises “avoiding ones with too many artificial sweeteners and flavours” in the ingredients list, as excessive consumption could lead to adverse health risks.
She also says those using vegan protein should ensure the blend includes “sufficient complete protein.” This is a protein that contains all essential amino acids, as the body cannot make them on its own.
What are the benefits of protein powders?
When taken as part of a healthy, balanced diet and lifestyle, these are some of the key benefits of protein powders.
They can help to tone by increasing muscle mass and reducing fat when combined with a regular exercise routine.
They can help with muscle recovery post-workout.
They are a quick and convenient way to increase protein levels and remain fuller for longer.
How we test
We asked four leading sports nutritionists – Rob Hobson, Tai Ibitoye, Lee Amico and Sinead Roberts – to help us find the best protein powders on the market, including both whey and vegan options.
They assessed each product based on the quality of its ingredients, nutritional make-up and formulation. Judging was extremely stringent and only the ones that met their high standards were put forward for further testing.
Back at the GHI, our panel of fitness experts and food testers rated the protein powders on flavour, texture, aroma and ease of use. Based on the feedback from our nutritionists and testers, each product was then awarded a final score.
We've also included two protein powders from the foodspring x Davina McCall protein range, which were approved by Ludlham-Raine and tested by the GHI experts over a two-week period.
Without further ado, these are the protein powders that are worth your time.
Gold Standard Whey: Chocolate
Score: 94/100
Per 31g serving: 116kcals, 24g protein, 1.6g carbs, 1.4g fat
If you’ve ever dabbled in the world of protein powders, you may recognise this hefty tub of Optimum Nutrition Gold Standard Whey. It’s a staple lining gym-goers’ shelves, so of course we had to test it, and it didn’t disappoint.
Each serving contains an impressive 24g of protein and our panellists were big fans of the silky smooth texture. They also said it had a nice level of sweetness, which masked the “whey flavour”, without tasting artificial. It's a gold star from us.
Clear Whey: Cranberry & Raspberry
Score: 94/100
Per 20g serving: 85kcals, 20g protein, 0.9g carbs, 0g fat
Another lighter, clear whey option, this one scored highly for its refreshing, fruity flavours. It contains a decent 20g of protein, as well as branched-chain amino acids (BCAAs), which are shown to prevent muscle damage; however, it's important to note that most people will get this through their diet without the need for additional intake.
Most of our panel enjoyed the “fruity and sharp” berry notes - it is a sweet one, so it will come down to personal taste. The texture is slightly thick, but “very drinkable”.
Whey 360 Extreme
Score: 93/100
Per serving: 113kcals, 26g protein, 4.9g carbs and 1.0g fat
Our panel loved the sweet, gingerbread-esque flavour of this Biscoff-inspired powder from Protein Works and raved about the crunchy biscuit pieces, which added texture.
It wasn’t just the moreish flavour that earned this one its high score though – its nutritional value also impressed our experts. It has a decent 26g of protein per shake and is enriched with vitamins, including B5, which helps the body use and store energy from the protein.
The resealable packaging is convenient for keeping it fresh in your gym bag, too. Oh, and if Biscoff isn’t your cup of tea, there are also banoffee, strawberries and cream and chocolate orange flavours to choose from.
Diet Whey
Score: 93/100
Per 25g serving: 91kcals, 17g protein, 2.8g carbs, 1.4g fat
This whey supports muscles with 17g of protein per serving, and contains three key ingredients that PHD claims support fat loss: L-carnitine, a chemical that helps the body turn fat into energy; CLA (or, conjugated linoleic acids), which is believed to help reduce body fat deposits and improve immune function, and green tea extract.
You also get 7mg caffeine sprinkled into each serving to help maintain energy levels throughout the day. Although if you tend to exercise at night and want to refuel post-workout, this may not be the powder for you.
Overall, though, our panel enjoyed the pronounced chocolate flavour and thick milkshake-like texture. However, there's only strawberry cheesecake flavouring available currently.
The Strong Protein
Score: 91/100
Per 40g serving: 147kcals, 34g protein, 2g carbs, 1.1g fat
This powder contains two types of protein: whey, which is loaded with the essential amino acids that are key to building muscle mass; and casein, a slower-digesting protein that aids recovery. It’s also packed with Montmorency cherry and bilberry extracts, two anti-inflammatory antioxidants that are designed to support the body’s recovery process.
Impressive nutritional values and high-quality ingredients aside, this protein powder was also a hit on the flavour front. Our panel liked the mellow chocolate and caramel flavour, noting that it didn’t taste too sweet or artificial. It wasn’t overpowering and there wasn’t any unpleasant aftertaste, either.
Synergy All-in-One Protein Powder
Score: 90/100
Per 30g serving: 246kcals, 35g protein, 18g carbs, 3.9g fat
Think of this one as a healthy sweet treat – our testing panel described it “pleasantly sweet” with a “milkshake-esque thickness”. Five Guys, who?
As well as a high 35g of protein per serving, it’s also chock full of other ingredients, including creatine to aid recovery and build muscle mass, plus vitamins C and B6 to reduce fatigue. Then there’s zinc and magnesium to further boost post-workout recovery and support a healthy metabolism. It’s formulated for those who want to maintain a lean physique, rather than for those who are looking to significantly increase muscle mass.
Max Whey
Score: 90/100
Per serving: 112kcals, 22g protein, 2.1g carbs and 1.5g fat
Another top choice for chocolate lovers, MaxiNutrition’s signature whey powder has a smooth, silky cocoa flavour our testers enjoyed. They liked that it tasted more natural than many chocolate protein powders on the market and rated the light consistency and lack of aftertaste.
It has a good 22g hit of protein for your post-workout smoothie but if you want some extra carbs to supercharge your recovery, we suggest whizzing it up with a frozen banana and a dollop of peanut butter.
Smart Protein Powder
Score: 86/100
Per 30g serving: 116kcals, 19g protein, 4.1g carbs, 2.6g fat
You may be asking, what’s so smart about this protein from PhD? Well, it’s extremely versatile – sure, you could mix it with water and drink it as a standard protein shake, but it also works extremely well in your bakes (we love protein pancakes and cookies), mixed in with porridge or stirred into yoghurt.
It delivers on taste (the classic chocolate flavour is hard to fault), the consistency isn’t creamy but it’s not too thick, and it offers a decent 19g of protein per serving to boost your daily intake. We have it on good authority that the chocolate peanut and salted caramel powders are worth trying, too.
The Lean Protein: Vanilla
Score: 84/100
Per 40g serving: 148kcals, 31g protein, 2g carbs, 1g fat
Formulated in collaboration with leading nutritionists, this blend is designed to help maintain high energy levels and encourage healthy fat burning. It includes energy-boosting ingredients such as acetyl l-carnitine, which increases endurance and reduces fatigue, as well as inulin, a prebiotic that aids digestion by increasing good bacteria in the gut.
It also boasts antioxidants such as yerba mate, said to enhance physical performance through its energy boosting properties, and bilberries, which are shown to help cardiovascular health.
Each 40g serving contains an impressive 31g of protein and had a strong vanilla flavour, which our panel enjoyed and said helped to mask the protein taste. As a gluten, soy and allergen-free option that’s suitable for those on halal or kosher diets, Innermost has created a versatile powder in The Lean.
Protein + Focus: Cocoa
Score: 72/100
Per 30g serving: 109kcal, 20g protein, 3g carbohydrates, 1.2g fat
Another powder from the foodspring x Davina range, this blend includes essential nutrients such as zinc and magnesium to sustain energy levels throughout the day and help with focus and concentration.
It also includes ginseng root extract, which claims to reduce stress and boost serotonin levels, as well as vitamin C, which works to support the immune function and the absorption of iron to fight off fatigue.
The powder mixed well with water, creating a smooth and easy-to-drink shake that our panel described as “quite delicious”. Like the Relax blend, you can also whizz it up with warm milk for a protein-packed, post-workout hot chocolate.
£33.00 at hollandandbarrett.com
The verdict on protein powders
The Foodspring x Davina McCall Protein + Relax powder is a great option for those who want to build muscle and supplement protein levels during perimenopause and menopause. And if it’s good is good enough for the fitness guru and menopause campaigner herself...
Alternatively, if you’re after a big hit of protein, Synergy All-in-One Protein Powder has 35g of it, the highest on our list.
Fancy a lighter, juice-like option instead? Then Myprotein's Clear Whey is a refreshing switch up from the milkshake texture and taste that protein powder usually takes form as.
Why trust the Good Housekeeping Institute
Here at the GHI, we’ve been testing products for over 100 years, from home appliances and beauty products to, more recently exercise bikes and fitness trackers.
Kim Hawley, who led our protein powder test, has years of industry experience to draw on. She is a level 4 qualified personal trainer, has a nutrition qualification and has worked in leading health clubs across the UK.
Our lifestyle writer Madeleine Evans has written about hundreds of products and is an avid gym-goer herself, so she knows what to look for in a good protein powder. For her, the Phd Smart Protein wins every time, especially when stirred into overnight oats.
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