5 Benefits of Whey Protein for Women

Protein, and protein supplements, have long been associated with ‘bulking up’ and ‘pre-workout routines’ for elite athletes and bodybuilders. But it shouldn’t just be limited to these groups. Everyone, from pro athletes to weekend warriors, can benefit from ensuring they get enough protein in their diet. In fact, not only does it nurture lean muscle growth, but it can also help to improve bone health and support your immune system.

So, it’s important to challenge traditional conventions of who takes protein supplements – as, while there are many men who take it, whey protein for women is also highly beneficial. 

Still not convinced? Keep reading to learn more about the benefits of whey protein for women…

A brief intro to whey protein

You’ve likely heard about whey protein; this by-product of the cheese making industry has been popular for many years as a nutritional supplement to support the body – especially for sportspeople, gym goers, and fitness enthusiasts. 

This is because whey is a superb source of essential amino acids, so called because the body cannot make them endogenously (by itself). Instead, we need to ingest sources of these amino acids to help our bodies stay healthy, reduce exercise fatigue, and support muscle gain.

Interested in learning more? Check out our Whey Protein Buying Guide for additional information about this macronutrient…

Benefits of protein for women

But what about the benefits of whey protein for women?

According to Seán Prunty, Kinetica Sports Partnership Manager, “studies show that protein is an essential part of our daily diet and it is needed for increasing and preserving lean muscle, combating age-associated muscle loss, improving bone health and even maintaining or improving immunity”. 

Indeed, research has suggested that pre-menopausal women (18-45) who exercise regularly could benefit from ingesting around 1.2g-1.6g per kilo of body weight per day to support their exercise goals1.

Therefore, protein for women is no less important than it is for a man – which is why we’ve picked out five key benefits and explained them below…

1. Improve lean muscle mass

Many women tend to avoid using protein because they believe it will make them ‘bulk up’. This is an outdated idea that stemmed from the tradition of protein supplements being marketed to men as a muscle enhancer. Instead, maintaining a good level of protein in your diet can help to support weight management and the development of lean muscle mass.

In fact, multiple scientific studies have discovered that women who regularly consume higher-protein diets are more likely to lose unwanted body fat and lower their cardiovascular disease risk factors2, while also preserving and improving lean muscle mass3.

One reason for this is that whey protein can be highly satiating, helping you feel fuller for longer and reducing impulsive or unnecessary snacking habits. It is also rich with muscle-building amino acids like leucine which help your muscles grow and repair after exercise.

Buy Now – Kinetica Sports Whey Protein (Strawberry)

Kinetica Sports top tip: if weight loss is part of your goal, having more lean muscle mass can help – as muscles use more calories than fat during the day.

2. Combat age related muscle loss

As you age, your body composition changes; and unfortunately your muscle-to-fat ratio begins to lean toward an unhealthier balance.

According to research, we reach a muscle mass peak around the age of 30, then there is a gradual decline of around 20-40% by the age of 704. This age-related muscle loss is called sarcopenia, and results in the common loss of mobility and an increased likelihood of falls in older people5. 

But what does this have to do with increased protein for women? A recent systematic review and meta-analysis has suggested an association between inadequate protein intake and sarcopenia in older adults6. In some cases then, long-term protein usage has shown to increase muscle mass, and may be a modifiable risk factor to reduce the risk of sarcopenia and age-related fragility, especially in postmenopausal women7.

Kinetica Sports top tip: to help your bones stay in peak condition, you might want to also consider a vitamin D supplement, like our Vitamin D3 Oral Spray, especially from autumn to late spring8 when there’s less sunshine!

3. Improve bone health

Whey protein can also play a role in improving bone health, given that protein makes up roughly 50% of the volume of bone and about one-third of its mass9. 

Women in particular can be more susceptible to conditions that impact bone health such as osteoporosis (which weakens bones and makes them more fragile), due to the hormonal changes that happen during the menopause10. This is because oestrogen is vital for healthy bones, and this decreases as a woman goes through this change – making having enough protein as women more important.

So, in addition to calcium and sufficient vitamin D, ensuring you include varied sources of protein (for women) as part of a well-balanced diet is crucial for your bone health throughout your life – and may help to reduce the likelihood or impact of reduced bone density and strength11.

4. Support your immune system

Supporting your immune system should be at the top of everyone’s list, from weekend warriors to pro athletes, and whey protein (for women and men) can help here. By ensuring adequate protein intake, along with a well-balanced diet, your body is more able to maintain and improve its immunity to illnesses. Your body needs proteins – or specifically amino acids – to produce important antibodies and cytokines that are integral to your immune response12. 

Whey protein products in particular are shown to participate in host immunity by increasing production of glutathione, which is essential for T-cell growth. T-cells are a key part of the immune system that helps to identify and eliminate13 invading pathogens, then suppress the immune system again so that your body isn’t on constant alert.

5. Support menstrual health

One of the best benefits of increased whey protein for women is the impact it can have on managing menstrual health. Research suggests that a high-protein, low-glycemic-load diet can potentially alleviate some symptoms and side-effects of PCOS (polycystic ovary syndrome); mainly by increasing insulin sensitivity and reducing hsCRP levels14.

Outside of this, it’s important to note that your body will react to protein, and protein supplementation, differently at various stages of your menstrual cycle. For example:

• Evidence suggests there is a higher leucine fluctuation during the luteal phase over the follicular phase15. Leucine is vital for building muscle mass, so you may find it harder at this phase in your cycle.

• Phenylalanine and lysine requirements are higher during the luteal phase16.

Paying attention to your menstrual cycle should help you ensure you’re getting enough protein – for women, this could have an impact on how you train, and the types of protein supplements you take.

Whey protein, for example, contains several of the most important amino acids to help you support your body and achieve your training goals. And, if you’re looking for whey protein for women, we’ve got you covered…

Buy Now – Kinetica Sports Clear Whey Isolate

Whey protein for women: a potential bonus benefit?

The body uses protein for so much more than just muscle repair and growth. Protein is key for hormone production and regulation, bone health – and even to produce healthy hair, skin, and nails. In fact, did you know that hair follicles are mostly composed of proteins!

Collagen, for example, plays a vital structural role for our skin & bone structure; while keratin is important for healthy hair and nails. Some studies have even found that supplements including whey protein can significantly improve the health of hair, skin, and nails17.

The best whey protein for women with Kinetica Sports

Looking for the best protein for women? You’ve come to the right place. We have plenty of amazing options to suit your lifestyle and training routine, including…

• Kinetica Sports Whey Protein: delivering around 22 to 23g of protein per 30g-serving, so you’ll have met almost half your protein requirements for the day with just that one scoop.

• Kinetical Sports Lean Active: looking to manage your calorie intake but still get that protein hit? Our Lean Active diet protein delivers 15.8g protein and just 93 calories per scoop, while also being a source of fibre to help with that desire to feel fuller for longer AND it includes green tea extract for added wellness!

• Kinetica Sports Clear Whey: refreshing when mixed with water, our Clear Whey offers a super 24g of whey protein isolate per scoop – and it’s low in lactose AND total sugar.

Plus, at Kinetica Sports, we’re focussed on quality. That’s why our Whey Protein and our Lean Active Protein are derived from grass-fed cows – making it a high-quality, naturally sourced protein. It’s also a ‘complete’ protein, meaning you are getting all nine essential amino acids at once to support tissue repair, protein synthesis and nutrient absorption.

Kinetica Sports: the how to your why

As you’ve learnt, protein for women in particular can have major health benefits and it’s important that you are consuming a healthy dosage from your diet (and supplemental support if you need it), to keep your body healthy and your muscles toned.

But, before choosing any protein product, make sure you’re getting the best. Here at Kinetica Sports, our protein (for women or men) undergoes rigorous testing in accordance with Informed Sport and WADA guidelines to ensure product safety – so you can train with confidence when you trust us with your supplement needs.

And, for more sports nutrition information, advice and buying guides, explore the Kinetica Sports blog…

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