The Bare Blends Guide
Protein powder for women.
A practical guide to choosing protein powder for women, from whey vs plant options to pregnancy considerations.
The short answer
The best protein powders for women are high in protein, minimally processed and made without added or synthesised ingredients. Whey and plant proteins can both be good options, so choose the range that suits your diet, preferences and routine.
Foundations
Why protein matters for women
Proteins are the second most abundant compounds in the body after water. They're responsible for everything from building tissues to keeping hair and nails strong, and the body needs them for growth, repair, healing wounds, transporting nutrients, and much more.
The nine essential amino acids that build protein cannot be produced by the body. They must come from food. Whey protein is one of the few sources with a complete amino acid profile, which makes it a convenient option for keeping muscles at their working best.
Protein powder can be a convenient way to add protein to meals or snacks. Check each product label for its exact protein per serve.
Everyday benefits
Why women add protein to their routine
Build & maintain lean muscle
For women who exercise, adequate protein gives the body what it needs to recover, repair, and build lean muscle, keeping you stronger over time.
Make everyday protein easier
Add protein to a breakfast smoothie, afternoon snack or post-workout shake without overcomplicating your routine.
Replenish after exercise
After exercise, protein provides amino acids your body uses to repair and rebuild muscle tissue, while a shake makes it easy to refuel.
Support hair, skin & nails
Protein supplies amino acids the body uses to build and maintain tissues, including hair, skin and nails, as part of a balanced diet.
Side by side
Whey protein vs plant-based protein
WPI is a high-protein option with minimal lactose, while plant protein is dairy-free and suits plant-based diets. Choose based on your dietary needs, allergens and preferences.
| Whey Protein Isolate | Plant Protein | |
|---|---|---|
| Source | Grass-fed dairy (New Zealand or Germany, depending on the selected WPI variant) | Pea and rice blend, or fava bean protein |
| Protein per serve | 25–28g | Up to ~25g |
| Amino acid profile | Complete | Varies by formula; check the product label |
| Lactose | Minimal (WPI) | None |
| Texture | Light, smooth | Slightly earthier |
| Best for | Post-workout recovery | Dairy-free or plant-based diets |
A note on
Protein during pregnancy & breastfeeding
Protein needs and food preferences can change during pregnancy and breastfeeding. A protein powder may be a convenient option for some people, but suitability depends on the individual and the specific product.
Read the ingredient list and allergen statement carefully, and consider your overall diet rather than relying on a supplement as your main protein source.
What to look for
How to choose the best protein powder
Undenatured & minimally processed
Heavy processing denatures whey, so proteins and amino acids lose their natural structure. Look for clear information about how the whey is processed and what the finished product contains.
Grass-fed & non-GMO (for whey)
Bare Blends whey proteins are sourced from grass-fed dairy, with New Zealand or German WPI and Australian WPC options.
Premium plant proteins, real wholefood flavours
Our plant range uses fava bean protein or a pea and rice blend, flavoured with real wholefood ingredients such as vanilla bean, raw cacao and matcha.
No fillers, no artificial sweeteners
The best protein powders are high in protein with no synthesised additions. Skip thickeners, artificial flavours and "natural flavour" labels that hide proprietary blends.
Real, recognisable ingredients
A short ingredient list of things you can pronounce. Real vanilla bean, organic raw cacao, Japanese matcha. Flavour from food, not a lab.
Packaging you can compost
A clean product deserves a clean wrapper. Every Bare Blends pouch, including the zip and label, is certified home-compostable.
The range
Shop our proteins
Choose from grass-fed whey protein isolate, Australian grass-fed whey protein concentrate, and plant protein made from pea and rice or fava beans. Each range uses real wholefood flavours and home-compostable pouches.
Frequently asked
Protein powder for women, answered
Is whey protein suitable for pregnant and breastfeeding women?
Our whey protein blends use the highest quality wheys available, and don't include any artificial ingredients or high-level doses of synthesised amino acids. It should be an acceptable source of protein during pregnancy for healthy women without dairy allergens. As pregnancy is extremely personalised, we do recommend that prior to taking whey protein, pregnant and breastfeeding women should consult a physician to be sure whey protein is right for them.
Can I use protein powder as a meal replacement?
Yes, protein shakes can be used as meal replacements, especially if blended with nut milk, dairy milk, or coconut water and nuts/fruits/veggies. This will make a satiating smoothie that will keep you feeling full and provide you with nutrients and energy throughout the day. We do of course recommend a healthy wholefood diet in conjunction with our supplements, and at least a minimal amount of exercise per day so that you can make the most out of our protein and its lean-muscle building and weight-management attributes.
Is whey protein suitable for lactose intolerant people?
Bare Blends whey protein isolate blends contain almost no lactose, and are suitable for lactose intolerant people. The NZ whey protein concentrate contains significantly more lactose, and is not as suitable for those with intolerances. Vegan, plant-based protein powders are also recommended as an alternative to those who are very sensitive to dairy products.
What are the serving sizes?
The recommended serving size is 30g, which equates to 3 tablespoons. Our serving sizes are an estimate for the average person, however, each individual will have different requirement for their optimal protein consumption. You may wish to experiment with the serving size until you find a quantity that suits you. For people consuming whey for weight management, consume 20-30g per serving For athletes aiming to increase lean muscle growth, or participating in strenuous exercise, consume 35g or more.
What is the amino acid profile of WPI?
Whey protein is one of the few sources that naturally contain all 20 amino acids, making it a complete protein. Bare Blends’ whey protein isolate blends have a superior amino acid profile, and are especially undenatured due to low-temperature processing. They provide our bodies with the most functional protein to recover, repair and build muscles, and also boosting our immunity. The essential amino acids in each WPI blend can be viewed in the nutritional table on the product page.
Isn't whey protein just for athletes and bodybuilders?
No, absolutely not. Whey protein has long been the protein supplementation of choice for athletes and bodybuilders because it is the most easily absorbed, high protein source available. But protein is important for everyone, not just athletes and bodybuilders, and can be incorporated to almost any diet to support a healthy lifestyle!
Designed to make you feel your best
Find a clean protein that fits your routine.
Always real ingredients. Grass-fed whey. Plant proteins made with organic ingredients. Always packaged in a certified home-compostable pouch.