For me, the type of protein powder I take after a workout can mean the difference between extra soreness or better recovery.
After many years of strength training and helping my clients reach their fitness goals, I found that whey protein isolate works best for muscle recovery post-workout - for myself and the women that follow my strength training program.
This type of protein is designed specifically for muscle recovery. And, as a mom constantly on my feet helping my kids, I need a post-workout protein powder that's going to help me recover, not be sore!
I have a lot of protein powders in my pantry because I like to give myself options. Plus, I use them in so many different ways because shakes get old after a while.
That said, I use the top four protein powders on this list - you could say I rotate them. The other 3 (to make it a best of 7) are products many of members in my strength training app use for post-workout recovery. Let's get to it, so you can recover faster, feel better and enjoy the taste while you're at it.
Product Name | Price | Availability | Rating |
|---|---|---|---|
1st Phorm Phormula-1 | $59.99 | ||
Clean Simple Eats Protein | $59.99 | ||
Transparent Labs Isolate Protein | $59.99 | ||
Legion Whey Isolate | $59.99 | ||
Thorne Whey Protein Isolate | $62 | ||
Bulk Supplements Whey Protein Isolate | $44.96 | ||
Jacked Factory Whey Protein Isolate | $39.99 |
My Top 7 Protein Powders for Post Workout Female Focused
The fitness and health market is inundated with different kinds of pre-workout products, post-workout products and protein. The following products are seven of the best protein powders for post workout for women that I can recommend to you based on my experience as a certified personal trainer and as someone who uses these protein powders regularly for muscle recovery.
#1. 1st Phorm Phormula-1
Phormula-1 post workout protein powder from 1st Phorm is designed to increase your amino acid retention to speed up the process of repairing your muscles.
I rated Phormula-1 as the top choice because it works the best for me when it comes to muscle recovery and taste. The best way to use it is to stack it with 1st Phorm Ignition, a carbohydrate vitamin drink mix designed to "ignite" muscle growth.
Based on a whey protein isolate ingredient profile, 1st Phorm Phormula-1 is one of the best tasting products of this type.
It mixes really easily, which is something a lot of people have trouble with. You can quickly blend it into a smoothie or shake it up in a blender bottle with any type of milk or water (somehow, it mixes excellent with water - super smooth).
Phormula-1 is made using high quality ingredients and through the process of low temperature processing and cross-flow micro-filtration. This helps with absorption and retention of amino acids. It’s also very easy to digest, so you don’t experience any GI discomfort like other protein powders cause.
Phormula-1 post-workout helps to repair your muscles, especially when you combine it with some of the other 1st Phorm products like their Ignition post-workout supplement.
It’s recommended for use with moderate to high intensity workouts. You can also use it when you wake up in the morning to break your fast and get your body going.
The steady flow of amino acids it provides to your body along with an exceptional protein content makes this a top notch fitness supplement.
Pros
Cons
#2. Clean Simple Eats Protein Powder
Earning the #2 spot is Clean Simple Eats - it's a husband and wife brand that started off making high protein recipes and included in those recipes were protein powder. However, many of the protein powders at that time weren't very clean and didn't taste the greatest. So they created their own clean supplement brand, hence the name.
Clean Simple Eats protein is an excellent choice for women. Not just for post workout recovery, but if you ever wanted to bake, make cool protein shake recipes, or even ninja creami's, Clean Simple Eats protein powder is amazing for all of that. They also have kids protein powder - great for moms who want to give their kids more protein.
There are so many flavors to choose from, but some of my favorites are:
- Vanilla
- Chocolate Brownie Batter
- Cake Batter
There are 20 grams of protein per serving and it's 100% grass fed. Clean Simple Eats is a great post-workout protein powder, especially for women.
Pros
Cons
#3. Transparent Labs 100% Grass-Fed Whey Protein Isolate
This grass-fed whey protein isolate is the first product in the Protein Series from Transparent Labs. Sourced from grass-fed, hormone-free American cows, it has an extremely high protein-by-weight ratio.
There are twenty-eight grams of protein in one 32 gram scoop of product. This product can be used to promote a healthier and faster post-workout recovery period, as well as helping you ingest enough protein over the course of a day.
I've used Transparent Labs Protein for two months and I really liked it. I may even buy it again in the future because I like to keep a variety of protein powder in the house. Transparent Labs Whey Protein Isolate tastes great, it mixes as good as 1st Phorm's Protein, and I felt a difference in recovery.
It’s an extremely clean protein powder that is free of artificial sweeteners, fake food dyes, gluten, and preservatives.
Transparent Labs Protein is definitely a great choice for women looking for a post-workout protein powder.
Pros
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#4. Legion Whey+ Protein Powder
Legion Whey+ Protein Powder provides a safe and healthy source of protein to increase your daily intake. It’s very low in calories, doesn’t have a lot of carbohydrates and it’s low in fat as well.
I have used Legion Whey+ Protein many times after a workout. Their protein powders taste good, they mix fine (but not great), and it contains mostly clean ingredients.
The best part is that it shouldn’t cause any kind of digestive upset like a lot of other protein powders do because the lactose has been removed. You get approximately 21 to 23 grams of protein in each serving along with 5.6 grams of branched chain amino acids.
There’s nothing added that’s artificial like preservatives, artificial sweeteners, colors or flavors. Every single ingredient in this product has a natural source. Each ingredients is included in precise amounts that have been scientifically backed.
There’s a complete money-back guarantee if you’re not completely happy with the results you see from Legion Whey+ Protein Powder.
Third-party lab testing is used to ensure safety and purity for this product.
You can find more information on the Legion website, and rest assured that this is a very transparent brand.
Pros
Cons
#5. Thorne Whey Protein Isolate
Thorne’s Whey Protein Isolate can be used as your main protein supplement but also as a post-workout product.
Each scoop of product contains twenty-one grams of protein from a non-denatured whey source. It has a very balanced amino acid profile that is high in lysine and arginine.
Also included are leucine, isoleucine, and valine, which helps with protein absorption and usage.
Whey Protein Isolate from Thorne is perfect for fitness, weight managements, recovery or simply upping your protein intake each day. It contains minimal amounts of fat, sugar and calories.
Versatile enough to be added to smoothies or shakes, Thorne has developed a product that is very pure and free of artificial ingredients.
Pros
Cons
#6. Bulk Supplements Whey Protein Isolate
Bulk Supplements makes a whey protein isolate product that includes a very complete and comprehensive amino acid profile as well as high amounts of leucine.
A very pure form of protein, a special filtration process is used to separate the protein from fat, carbs, cholesterol and lactose. The end result is a very safe, pure and effective product for someone that wants to speed up their recovery process, burn more fat and much more.
Compared to other similar post-workout products, you’ll be shocked at how little sugar, calories and fat are included in each scoop.
Pros
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#7. Jacked Factory Authentic ISO Whey Protein Isolate
Jacked Factory’s Authentic ISO Whey Protein Isolate is a very clean product that the body will utilize quickly thanks to how easily digestible it is.
It’s made with ultra-pure grass-fed whey protein isolate, complete with a high amino acid profile. This triggers muscle protein synthesis and speeds up recovery times.
A highly developed filtration process is used to produce such a beneficial product that is clean and safe for the body.
It contains very few carbohydrates, not much sugar and is free of fillers and artificial ingredients.
Pros
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Buying Guide for Women Shopping For Post-Workout Protein Powders
What to Look for
Ready to start shopping for a post-workout protein powder for women? I have a simple buying guide that will help you sort through your options while determining which are the good ones and which are the bad.
Type of Protein
Protein powders source their protein from a number of different places. Each provides its own nutritional profile and set of benefits, so this is a detail that you won’t want to skip when you’re shopping for a post-workout product.
A lot of people prefer a plant-based product that is free of dairy. This provides an adequate amount of protein without causing stomach discomfort. There are also lactose-free protein sources that are comfortable to consume. Let’s take a closer look at your protein options.
Whey Protein
Whey protein is made from milk, specifically the curds that form when a coagulant is added. Whey separates into the water-soluble portion of milk. It’s sold in a variety of products, including protein powders. It’s important to understand that not all sources of whey protein are the same. There are some which have been highly processed. Others are much more pure and safe.
It’s common to use whey protein to increase your daily intake, to speed up recovery and to create more muscle mass when you’re partaking in some form of resistance training. Unfortunately, some people continue to experience GI issues despite the lack of lactose in whey protein.
Soy Protein
Soy protein is found in products such as tofu, tempeh, soy milk, meat alternatives, however it is also the main protein source for a number of supplements and post-workouts. Soy can be processed a number of ways, but fitness supplements that use soy for its protein content will be made by de-fattening soybean flakes that have been washed in alcohol or water. This removes the sugars and fiber before dehydration occurs. The end result is a fine powder that can be reconstituted in a number of fluids. Be careful of the soy protein that you consume as many brands include highly processed soy in their recipe.
Egg Protein
Eggs provide a lot of protein per serving, and you can find post-workouts that use powdered egg as their main source of protein. Because eggs are a complete protein source, they contain all of the amino acids and BCAAs that are needed for muscle repair and gains. They also benefit your bones, organs, skin, hormones and neurotransmitters. Unfortunately, eggs are a common allergen and many additional people cannot tolerate them. If you’re one of those affected people, skip the egg protein and try something else.
Brown Rice Protein
Brown rice protein is excellent because its dairy free, egg free and very healthy. In addition to filling in gaps in protein consumption, brown rice protein can reduce your bodily glycemic response, regulate your cholesterol levels and improve kidney health. Brown rice is very easy to digest and can actually help soothe and regulate your gut. Plant-based protein tends to be much cleaner than other varieties that can be contaminated with a variety of toxins.
Quality of Ingredients
I’ve talked a little bit about the quality of the protein powder that you use post-workout, but it’s really important that you learn as much as you can about a supplement before you take it regularly. Post-workouts run the risk of being contaminated with very low quality ingredients, heavy metals and other toxins. Look for a brand that clearly communicates where their ingredients come from and how they make their product.
Brand Transparency
If a post-workout protein supplement brand doesn’t clearly state what their product is made out of, how it’s made and why it’s beneficial, move on to the next option. If a company is using high quality ingredients and a trustworthy process to create their items, they will want to show that off. If you can’t get answers from customer service, you should be wondering why that is.
Third Party Tested
Third party testing is used to check a post-workout supplement for a number of things. First, a brand wants to make sure that their product actually holds up to the claims that are included on the label or on the website. Many brands also want to make sure that the ingredients are as pure and potent as advertised. Lastly, third party testing will often ensure that a product is free of contaminants or banned substances.
Frequently Asked Questions
If you still have some questions about protein powders and post-workout supplements, that’s perfectly normal. I’ve compiled a list of frequently asked questions to help you out.
When you’re exercising regularly, consuming whey protein after your workout will help build more lean muscle and burn more fat than if you were just working out and not doing anything else to help the process along. Whey protein has the potential to decrease the amount of muscle mass that’s lost as you age as well.
Whey protein is very basic and is found in a large majority of post-workout supplements. If you’re looking for something cost effective that contains a good amount of protein, whey might be your best option. If you tolerate whey fine, you can use it post-workout but also before your workout to increase your protein intake. It’s also great at different points in the day if you’re trying to lose weight and want to cut back on calories or reduce the feelings of being hungry.
For the best results you should drink your protein shake within sixty minutes after you’ve completed your workout routine. This is the window of time when your body is going to get the most benefits out of a high quality supplement. If you really want to increase your results, drink your protein shake fifteen to thirty minutes after your workout is over. This allows for quick absorption of nutrients as well as faster recovery.
If you’re using protein to speed up your recovery process, build more muscle mass or help you lose weight, you should be consuming your protein right after a workout. Make sure you’re doing so within thirty minutes to one hour. Also, make sure you’re not consuming more than thirty grams of protein at one time. Anything more than that is too much and can negatively affect your results.
Conclusion
Protein is one of the three major nutrients in the body; the others are carbohydrates and fats. Protein along with amino acids is what makes up our bones, skin, tissues, organs and muscles. Eating protein results in the breakdown of amino acids, which will be used to create new proteins throughout the body as needed. When we don’t consume enough protein, muscle can start to break down. That breakdown can progress to other parts of the body over time.
If you want to replenish the fuel that was lost during your workout as well as repair muscle damage and restore fluids, a post-workout supplement is something you should be using. That positive protein balance will help you achieve the results that you’re working so hard for.
For women, these are the best post-workout protein powders on the market.
Comment below and let us know which protein powder you use for muscle recovery!
