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13 best protein powders for women, rated by nutritionists
These tried and tested blends help muscle growth, boost energy levels and support your overall wellbeing
Tested by Kim HawleyHealth and Fitness Tester
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 one of the best protein powders 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 on the market to help you find the ones that will help you hit your health and fitness goals.
Our experts also tried and tested the best vegan protein powders for non-dairy options, as well other types of blends, such as the best creatine supplements and best pre-workout supplements to help achieve your goals.
At a glance, here are our winners, but scroll on for our in-depth reviews and to learn more about this essential macronutrient.
Best protein powder for women
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How we test
We asked leading nutritionists and dieticians – including Megan Foulsham, Ruby Chuahan and Nicola Ludlham-Raine – to help us find the best whey protein powders on the market.
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 Good Housekeeping Institute, 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 panel, each product was then awarded a final score.
Find our winners below, along with a selection of protein powders that have previously been tested by the Good Housekeeping Institute and a 200-strong panel of fitness enthusiasts.
These are the protein powders they rated.
Optimum Nutrition 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 lines many 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.
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”.
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 for 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.
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 of caffeine sprinkled into each serving to help maintain energy levels throughout the day. Although this means that if you tend to exercise at night and want to refuel post-workout, it may not be the powder for you.
Overall, though, our panel enjoyed the pronounced chocolate flavour and thick milkshake-like texture.
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.
PhD Nutrition Synergy All-in-One Protein Powder
Score: 90/100
Per 30g serving: 246kcals, 35g protein, 18g carbs, 3.9g fat
Our testing panel described this one as “pleasantly sweet” with a “milkshake-esque thickness”. Five Guys, who?
As well as a high 35g of protein per serving, it’s also full of other workout-boosting ingredients, including creatine to aid recovery and build muscle mass, plus vitamins C and B6 to help reduce fatigue.
Then there’s zinc and magnesium to further boost post-workout recovery and support a healthy metabolism. Note, this one's formulated for those who want to maintain a lean physique, rather than significantly increasing muscle mass.
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 were fans, saying it tasted more natural than many chocolate protein powders on the market. They also 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.
Score: 89/100
Per 31g serving: 106kcals, 21g protein, 3.2g carbs, 1.7g fat
Holland & Barrett’s latest protein powder went down well with our panel, quite literally in some cases, as one tester told us it was “very smooth and easy to drink”. When asked about taste, another person likened it to a berry smoothie, which makes a refreshing change to classic chocolate or vanilla.
Weight training and running can be taxing on your joints and ligaments, so as well as providing a large protein hit, this supplement has been formulated to help the mind and body too. It contains magnesium to replenish electrolytes lost in those extra sweaty workouts and help reduce fatigue. There’s also added zinc, which contributes to regular cognitive function.
Score: 89/100
Per serving: 98kcals, 17.9g protein, 4g carbs, 1g fat
If you’re after a protein that swerves a long list of additives, preservatives, sweeteners and emulsifiers, look no further. This blend, made from organic grass-fed whey, contains just three simple ingredients: filtered organic whey protein, organic vanilla pods and unrefined organic coconut sugar. That’s literally it!
Without any nasties, it delivers a punchy 17g of protein per serving. When it comes to taste, our panel described it as oaty and likened it to vanilla ice cream. Strength-boosting sundae, anyone? Best of all, the brand offers a money-back guarantee – if you’re not a fan, you can get a full refund.
Score: 89/100
Per serving: 144kcals, 22g protein, 2.1g carbs, 1.7g fat
Sports brand Elite Sports Nutrition (ESN) is all about creating supplements that support athletes’ goals. With weight loss, endurance, and muscle building in mind, this blend contains an impressive 22g of protein per serving, alongside just 1.7g of sugar.
Despite the low sugar content, it has a pleasant, sweet flavour, which our panel said genuinely tasted like cookies and cream. “It feels like a treat at the end of the day,” said one, so it's perfect for an after-dinner snack.
In addition to the Cookies and Cream flavour we tried, other tempting flavours include Blueberry Cheesecake, White Chocolate Pistachio, and Cinnamon Cereal.
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.
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 our panel enjoyed the strong vanilla flavour, which they 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 really versatile powder in The Lean.
Foodspring x Davina McCall Protein + Relax: Honey & Spices
Score: 80/100
Per 30g serving: 108kcal, 22g protein, 4.2g carbohydrates, 0.3g fat
Presenter, fitness guru and menopause campaigner, Davina McCall, has collaborated with supplement brand foodspring to create this blend aimed at supporting both physical and mental recovery.
As well as 22g of slow-digesting casein protein to help your muscles recover gradually, it contains ashwagandha, an adaptogen derived from plants that's been used in ayurvedic medicine for years. Research shows this ingredient can help relieve stress and anxiety by controlling cortisol levels and supporting our stress regulatory system. Other ingredients include calcium for bone health and vitamins to boost immunity and energy levels.
Our panel enjoyed the “perfectly balanced” flavours of sweet honey and ginger, cinnamon and black pepper. They blended the powder with cold water; however, if you want to drink it like Davina, mix with warm frothy milk for a relaxing evening treat.
The verdict on protein powders
We couldn't separate our joint winners, Optimum Nutrition's Gold Standard Whey and MyProtein's Clear Whey Isolate. The former contains an extra 4g of protein per serving, while the latter has a sweeter, fruity flavour and lighter finish, so it will come down to personal preference.
Alternatively, if you’re after a big hit of protein, PhD's Synergy All-in-One Protein Powder has 35g of it, the highest on our list.
Why trust the Good Housekeeping Institute
Here at the Good Housekeeping Institute, we’ve been testing products for over 100 years, from the best air fryers and best mattresses to the best hair dryers and best fitness watches.
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 spent 20 years working in the 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.
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. Menopause can also affect how our bodies process protein.
Holland & Barrett retail health lead, Anojan Arulananthan, cites research, which indicates that post-menopausal women tend to display “diminished levels of lean muscle mass in contrast to pre-menopausal women.”
This, combined with an increased risk of developing osteoporosis due to a drop in oestrogen levels, means it’s important to make sure you’re getting sufficient protein at this life stage. 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.
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.Experts also advise avoiding powders with too many artificial sweeteners and flavours in the ingredients lists, as excessive consumption could lead to adverse health risks.
Those supplementing with vegan protein should also ensure the blend includes sufficient complete protein. This is a protein that contains all nine of the essential amino acids that the body isn't able to make 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.
Madeleine is our Lifestyle Writer, specialising in expert-tested reviews and round-ups on the latest beauty Beauty and Health & Wellness products. From skincare to protein powders, Maddie is committed to providing honest and helpful reviews to help guide readers to the best product for them. Maddie has a BA in English Literature and Language, which stemmed from her lifelong interest in reading and writing. She started her post graduate life at Hearst UK within a marketing capacity, which quickly turned into a desire to fulfil a writing career.
When she is not writing about the latest expert reviewed products, you can find her rifling through vintage shops or car boots, reading a print magazine, or capturing portraits on her film camera.
Kim Hawley is our health and fitness product tester. Her career in fitness has spanned over 30 years. Prior to joining the Good Housekeeping Institute, she worked as a personal trainer, writer and fitness instructor for some of London’s most prestigious health clubs, including The Harbour Club, David Lloyd and The Chelsea Club. Passionate about women’s health and fitness, especially in pre/post menopause, she is also a Level 4 PT and holds a professional nutritional qualification. Kim is responsible for rigorously testing everything from cross trainers to smart watches.
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